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The health benefits and nutrition of eggs

The health benefits and nutrition of eggs

You may be looking to find the perfect food to eat while maintaining a healthy diet to stay full and satiated. A food you may not have thought of to include in your diet is eggs. 

Eggs are great for a laundry list of different reasons! They support overall health and positively affect your diet. 

They are full of protein coming in at least 6 grams of protein per egg. It also has 5 grams of healthy fat in each egg. The protein and healthy fats work together to help you feel fuller for longer, causing you to eat less throughout the day. 

If you can find eggs that offer more omega-3, this is the best option. Eggs with more omega-3 are better for your health as this type of fat is needed to produce hormones to assist in blood clotting and helps reduce the risk of heart disease and stroke. 

Another nutrient that is frequently overlooked but needed is Choline. Most Americans happen to be deficient in this nutrient, but eating eggs can bring up those levels easily. Choline is important for cell functioning, and it also is the biggest factor to cognitive development in children and helps reduce cognitive decline in older individuals. 

Eating this nutrient dense food can be helpful for those eating specific diets. Some of these diets are:

  • Keto- The keto diet focuses on eating high fat, moderate protein, and low carb. Eggs are a great addition to this diet with adequate protein and higher levels of healthy fats. 
  • Paleo- Also known as “The Caveman” diet, paleo is a diet that consists of foods typically eaten by humans during the Paleolithic Era. Eating eggs is not only allowed but encouraged with this diet as eggs were naturally available during this time period. 
  • Whole 30- This diet is ultimately the elimination of sugar, alcohol, grain, and dairy while adding and maintaining high levels of whole foods. Eggs are considered whole foods as they have not been tampered with and can be found naturally. 
  • Gluten-free- Eating eggs is a great alternative snack or meal for those with a gluten free diet. Gluten is most commonly found in breads, pastas, and even some drinks. Eggs are packed with protein and fats but do not contain gluten. 

Now that you’ve seen what diets that eggs can be incorporated into, now we can look at the nutritional facts for a singular egg:

Calories: 77

Protein: 6g

Fat: 5g

Carbs: 0.6g

Vitamin A: 6%

Folate: 5%

Vitamin B5: 7%

Vitamin B12: 9%

Vitamin B2: 15%

Phosphorous: 9%

Selenium: 22%


These are some of the most important nutrients, but eggs contain nearly every nutrient needed for a healthy diet. 

While eggs are beneficial for your health, there are times where you are on the go and cannot cook them. Ovation Foods has created a ready to eat snack for anyone looking to eat healthy during their busy schedule. Their chicken sticks are savory snacks that are made of 100% boneless and skinless chicken breast and one whole egg. It has 175 mg of choline to boost your health and is gluten free to support any diet. Click here to enjoy your own high protein snacks. 

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