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Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet. Eggs are among the most nutritious foods on the planet. Eggs contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

It is true that eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people. Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk. The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides. Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need. Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes. Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.

Studies clearly show that eating up to three whole eggs per day is perfectly safe. Eggs are pretty much nature’s perfect food. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.