March 2026
The Egg: Friend or Foe
Eggs have gotten a bad rap over the years. It was once thought that the cholesterol in eggs contributed to high blood cholesterol levels, and high cholesterol levels were linked to an increased risk of heart disease and stroke. Egg consumption was discouraged and eating only egg whites was recommended.
New and emerging research shows that it’s not eating foods high in cholesterol that significantly raise cholesterol levels but consuming foods high in saturated and trans fats that elevate cholesterol. Research studies also note that the nutrients in eggs may reduce the risk of Alzheimer’s dementia and macular degeneration.
Cholesterol is made by the liver and is the foundation for making estrogen, testosterone, cell membranes, and vitamin D. One large egg contains approximately 200mg of cholesterol.
Eggs are a complete protein, containing all 9 of the essential amino acids the body needs for muscle repair, growth, and overall health. Eggs contain vitamin D (which aids in calcium absorption), Vitamin A, B12 (which many of us do not get enough of), and lutein and zeaxanthin: high concentrations of these antioxidants are found in the eye macula and lens which prevent against oxidative stress. Eggs also contain choline, an essential nutrient that has been associated with lowering the risk of Alzheimer’s dementia and macular degeneration. While some choline is produced in the liver, most of it comes from the diet, and is needed to make brain neurotransmitters and protect cell integrity. Choline is found in the yolk of the egg.
Eggs are a low fat, low calorie, heart healthy, immunity boosting, nutrient dense food that may assist with weight management and the feeling of fullness. Eggs can be easily prepared in a variety of ways and added to soups, stews, salads, and sandwiches; a hard-boiled egg is a great healthy snack option to have on hand.
Eggs pair well with just about any vegetable (eggs help with the absorption of vegetable nutrients) and even fruits in place of the traditional foods which they are usually paired with that are high saturated fats: sausages, bacon, cheese, fried foods.
Whether it be a chicken, duck, or quail egg, the egg is an incredible powerhouse of nutrients that can contribute to a well-balanced diet and overall health and wellness.
Denise Andreas, dandreas@swcaa.org
EggNutritionCenter-Nutrition-in-an-EggShell.pdf
https://jn.nutrition.org/article/S0022-3166(24)00289-X/fulltext
https://www.heartuk.org.uk/low-cholesterol-foods/can-i-eat-eggs