Healthy Foods & Recipes: Eggs

1. High-Quality Protein Source
   • Whole eggs provide all nine essential amino acids, making them an excellent source of complete protein to support muscle repair, immune function, and overall health.
   • One large egg contains about 6 grams of protein.
2. Rich in Essential Nutrients
   • Eggs contain vitamins A, D, E, B12, folate, and choline, which are crucial for brain function, eye health, and metabolism.
   • Choline, found mainly in the yolk, plays a key role in brain development and liver function.
3. Supports Eye Health
   • Egg yolks are rich in lutein and zeaxanthin, two antioxidants that help protect against macular degeneration and cataracts.
   • Studies suggest that consuming eggs can increase lutein levels in the blood, improving long-term eye health.
4. May Support Heart Health (When Eaten in Moderation)
   • Eggs contain omega-3 fatty acids (especially in pasture-raised eggs), which help reduce inflammation and lower triglyceride levels.
   • Some studies suggest that eggs can raise “good” HDL cholesterol, which is beneficial for heart health.

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Scientific Evidence on Whole Eggs and Cholesterol Levels

1. Eggs Increase HDL (“Good”) Cholesterol
   • Research shows that consuming eggs raises HDL cholesterol (high-density lipoprotein), which is linked to a lower risk of heart disease.
   • A 2018 study in Nutrients found that eating one to three eggs per day increased HDL levels without significantly affecting LDL cholesterol in most people.
2. Minimal Impact on LDL (“Bad”) Cholesterol for Most People
   • While eggs do contain dietary cholesterol, multiple studies suggest that saturated fat intake has a greater impact on LDL cholesterol than dietary cholesterol from eggs.
   • A 2020 American Journal of Clinical Nutrition study found that egg consumption was not significantly linked to heart disease in most populations.
3. Eggs May Change LDL Particle Size (Potentially Reducing Risk)
   • Some research indicates that eggs can shift LDL cholesterol from small, dense particles (more harmful) to larger, less dangerous particles, reducing cardiovascular risk.
   • A study in Metabolism (2013) suggested that eating eggs resulted in a beneficial shift in LDL particle size in healthy individuals.
4. Effects Depend on Individual Metabolism
   • About 30% of people are “hyper-responders”, meaning eggs may raise LDL levels slightly in them.
   • However, for most healthy individuals, eggs do not increase heart disease risk when consumed as part of a balanced diet.

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🌶️ Tex-Mex Scrambled Eggs with Avocado & Black Beans

Ingredients:

• 2 whole eggs 🥚
• 1/4 cup black beans (drained & rinsed) 🫘
• 1/4 cup diced tomatoes 🍅
• 1 tbsp diced onions 🧅
• 1 tbsp diced jalapeño (adjust for spice level) 🌶️
• 1/4 tsp ground cumin
• 1/4 tsp chili powder
• 1/8 tsp smoked paprika
• 1/4 avocado, sliced 🥑
• 1 small corn tortilla or whole grain tortilla 🌮
• 1 tsp olive oil (or avocado oil)
• 1 tbsp fresh cilantro, chopped 🌿
• 1 tbsp crumbled cotija or shredded cheddar cheese 🧀 (optional)

Instructions:

1. Sauté the veggies: Heat olive oil in a skillet over medium heat. Add onions, jalapeño, and tomatoes, cooking for 2 minutes until slightly softened.
2. Season it up: Stir in black beans, cumin, chili powder, and smoked paprika. Cook for another minute to blend the flavors.
3. Scramble the eggs: In a bowl, whisk eggs and pour them into the pan. Stir gently, cooking until just set.
4. Assemble: Warm the corn tortilla in a dry pan for a few seconds on each side.
5. Top it off: Serve the eggs on the tortilla, add avocado slices, cilantro, and cheese.
6. Optional: Drizzle with hot sauce or squeeze a little lime juice for extra zest. 🍋

Why It’s Tex-Mex & Healthy

✅ Protein-packed (Eggs + Black Beans)
✅ Loaded with fiber & healthy fats (Avocado + Beans)
✅ Bold flavors (Chili, Cumin, Jalapeño)
✅ Gluten-free option (Corn tortilla)

Source: ChatGPT