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End the Egg-xile

In the past, concerns about cholesterol may have kept you from adding eggs to your breakfast routine. Good news: An egg a day is probably A-OK!

New research published in the British Medical Journal suggests that consuming one egg a day is not a contributing factor to coronary heart disease or stroke. The American Heart Association recommends adults limit daily cholesterol intake to 300 milligrams (mg). The average egg has 185mg. If you have concerns about whether or not eggs are OK for you, talk with your doctor.

Cracking the Nutritional Code

According to the American Egg Board, one egg has 70 calories, 5 grams of fat and 6 grams of protein. Incorporating an egg a day into your diet can keep you feeling satisfied without adding an exorbitant amount of calories. Both the yolk and the white of the egg are nutrient-rich, containing:

  • Omega-3 fatty acids, which can slow plaque growth, decrease triglyceride levels and reduce the risk of abnormal heartbeats. These important fatty acids are found in the yolk.
  • Selenium, found in the egg white, which can help regulate thyroid function and fight free radicals that can cause cellular damage throughout the body.
  • Vitamin B12, which helps the body metabolize food into energy and assists in red blood cell production, helping you feeling good. The yolk contains this water-soluble vitamin.
  • Vitamin D, which boosts calcium absorption for stronger bones. The average adult needs 600 international units (IUs) a day, typically received through exposure to sunlight or through fortified foods. One egg yolk has 40 IUs of vitamin D.

Meals Over Easy

Eggs are versatile, filling and can keep you from reaching for unhealthy treats through the day. But there’s more to eggs than scrambled or fried.

  • Chill with a quick snack. Hard-boil half a dozen eggs. Once they have cooled, place them in a bowl in the refrigerator. Grab one when you need a quick breakfast or a protein-packed afternoon snack.
  • Rethink your coffee cup. Crack an egg into a microwave-safe mug, then whisk with a tablespoon of water. Microwave for one minute. Add your favorite toppings, such as low-fat shredded cheese, diced tomatoes or scallions.
  • Upgrade your oats. Beat an egg with 1/3 cup of milk, and then add a packet of your favorite instant oatmeal. Microwave the protein-packed mixture per package instructions.

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