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May is National Egg Month! Did you know that Arizona’s own Hickman’s Family Farms produces more than 7 million eggs a day for Arizona families? That is a lot of eggs!

Of the eggs produced in the US each year, roughly 60% are used by consumers. Only 9% are used by the foodservice industry. The remaining percentage are turned into “egg products” such as cake mixes and mayonnaise.

As you are probably aware, eggs have gotten a bum rap in the past due to their cholesterol content. However, according to the Mayo Clinic, the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans and saturated fats.  The average, healthy person can eat around seven eggs a week without an increased risk of heart disease. The Mayo Clinic even goes on to say that consuming that amount of egg may actually prevent some types of strokes.

We shouldn’t look past the fact that eggs are so much more than just cholesterol. In fact, eggs are full of nutrients and offer many impressive benefits.

• Eggs contain approximately 77 calories, with 6 grams of protein and 5 grams of fat and all 9 essential amino acids.
• An egg’s protein is the highest quality protein of any food. Just over half of the egg’s protein is found in the white and the rest is found in the yolk. According to incredibleegg.org, one large egg contains just over 12% of the Daily Reference Value for protein. High-quality proteins, like the proteins found in eggs, also help in building muscle strength, mending muscles after exercise, forming muscle tissue, and slowing muscle tissue loss as we age.
• The egg yolk is a great source of choline. Choline is a nutrient that contributes to fetal brain development and helps to prevent birth defects. Two eggs will deliver roughly 250 mg of choline, which is about half of the recommended daily intake for breastfeeding and pregnant women.
• There are two antioxidants that can be found in egg yolks, zeaxanthin and lutein. These help prevent macular degeneration, which is one of the leading causes of age related blindness.
• Eggs have varying amounts of several B vitamins that are required for the production of energy in the body, such as B12, B6, folate, riboflavin, and thiamin.
• Egg yolks are among the few foods that contain vitamin D naturally. The egg;s yolk also contain a higher percentage of the egg;s vitamins than the whites do. This includes all of the egg’s vitamin E, D, and A.

As you can see there are quite a few reasons to continue consuming eggs. As long as you are healthy and eat them in moderation, you can continue to reap the nutritional benefits for a very long time. The Hickman’s Family eggs can be found at many of our local super markets and convenience stores; pick some up today and cook yourself up some eggs for breakfast!

For more detailed information on the different nutritional benefits of eggs you can visit the Egg Nutrition Center webpage.

Related articles

• 3 Egg-cellent Ways to Celebrate Eggs in May (fillyourplate.org)
• The Incredible, Edible Egg  (fillyourplate.org)
• 3 Tips to Start Your Day the Healthy Way  (fillyourplate.org)