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egg skillet

Yummy, Nutritious Eggs

Easter is just around the corner; egg décor is everywhere! Are you planning any fun celebrations this weekend? Why not include some eggs for your family and friends. Eggs are an egg-celent source of nutrition! On top of that, they are inexpensive, versatile, and easy to cook.

Many people associate eggs with having high cholesterol and thus believe they are not good for you, especially if you are watching your heart health. However, more recent studies have shown that we it’s not the cholesterol levels in our foods we need to be concerned about, but the overall total fat intake and where that fat comes from (for more information, see this article). So the good news is that you can feel good when you include eggs as part of your healthy diet! Just remember, as is true with all food, balance and moderation are also part of a healthy diet. Read on to find out all the health benefits and nutrient qualities of eggs.

Health benefits of eggs:

  • Good for heart health
    • Eggs contain heart-healthy and heart disease-preventing nutrients. Folate, unsaturated fatty acids, Vitamin E, and some B Vitamins.
  • Good for eye health
    • Eggs contain vitamin A, which is essential to eye health. Eggs also contain zeaxanthin and lutein, which are two nutrients that can reduce the risk of macular degeneration and cataracts.
  • Good for brain health
    • An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. 
  • Good for blood lipid levels
    • Eggs high in omega-3 fatty acids can help lower triglycerides and increase HDL (good) cholesterol. Look for farm raised or eggs labeled high in omega-3s.
  • Good for feeling full and satisfied
    • One egg contains 6-7 grams of protein and are very satisfying. Because they contain both protein and fat, they help you feel satisfied and full. You have to eat both the white and the yolk for this to be true!
    • The protein in eggs is one of the most bioavailable proteins found in our food supply. Bioavailability is how much of the protein our body processes and uses.

Egg nutrition facts


Egg recipes to try this weekend:

The best deviled eggs
Bacon and egg cups
Shakshuka with feta
Huevos Rancheros
Smoked Salmon Frittata

Do you want more ideas and tips for adding healthy, delicious foods to your plate? Feel free to email me with questions or to set up an appointment. lrobinson (at)

Stay healthy!
Lisa Robinson-Mihiar, RDN, LD
Dietitian at ClubWorx

Have a question you want Lisa to answer on the blog? Send your questions and ideas to Lisa at lrobinson (at)

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