The egg hasn't had it easy. It's tough to crack a bad image, especially one that links you to high cholesterol. But new evidence is in, and the message isn't scrambled: Researchers who studied the relationship between egg consumption and blood cholesterol found that the egg does not, in fact, raise levels of LDL or "bad" cholesterol. Even better, eggs contain nutrients that may help prevent certain serious diseases. Two antioxidants, lutein and zeaxanthin, found in large amounts in broccoli, spinach and eggs, may significantly reduce the risk of cataracts and age-related macular degeneration, the leading cause of nontreatable blindness worldwide. And eggs happen to contain these valuable chemicals in a highly "bioavailable" form, meaning our bodies absorb more from eggs than from vegetables.
Just one egg also supplies 31 percent of the daily requirement for vitamin K, which may be as vital as calcium and vitamin D in maintaining bone health. And pregnant women might want to consider eating omelets; eggs are rich in choline, a nutrient that's required for fetal brain development and that's especially necessary in mid-pregnancy.
Finally, at only 70 calories, one egg provides 20 essential nutrients, precious fat-soluble vitamins and high-quality protein, which is important for those on low-calorie or vegetarian diets. Given all that good news, isn't it time we put eggs back on the menu? Eggs-actly.