They Offer Complete Protein
One egg has 6 grams of the stuff, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol.
They're Nutrient Dense
That means eggs have more nutrients -- vitamins, minerals, amino acids -- per calorie than most other foods. Have an egg and you'll get:
- High-quality protein
- Selenium
- Phosphorus
- Choline
- Vitamin B12
- Multiple antioxidants, which help keep your cells healthy
They Help With Portion Control
At about 70 calories per egg, you know exactly what you are getting. And they travel easy, too. Hard boil a couple and stick ‘em in your cooler. Add a salad or a couple of slices of bread and you’ve got a quick, healthy lunch.
They Help Your Eyes
Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them, too. But eggs are a better source. That's because the fat they have makes it easier for your body to use the nutrients.
They Help Sharpen the Brain
Eggs have vitamin D, which is good for your gray matter and hard to get from food. And they have something called choline that helps the nerve cells (neurons) in your noggin talk to each other. Choline is also a very important for pregnant women and breastfeeding women because of the big role it plays in brain development.
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