Eggs have been on and off the ‘healthy’ list numerous times over the years, but Cynthia Sass, MPH, a registered dietitian and author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches, says eggs (including their yolks) are full of nutrients and should be a part of your balanced diet. Egg yolks have vitamin D and choline, which your body uses to fight inflammation (a known trigger of aging and disease) and support brain health, muscle control and memory, says Sass. Recent research shows that choline may help break down fat deposits in your body, which may make eggs a great weight loss food too.
When it comes to concerns about cholesterol, Sass says not to worry too much. “Whole eggs are high in cholesterol, but they’re low in saturated fat (one large egg contains just 1.5 grams, compared to the 3 grams found in a cup of 2 percent milk or 7 grams in a tablespoon of butter),” she explains. “And newer research has confirmed that saturated fat in the diet, not cholesterol, is what influences blood cholesterol levels the most.” Enjoy eating the whole egg -- the egg’s whites supply high quality protein, says Sass, and there are several healthy ways to eat them, includingsunny side up, hard-boiled and scrambled. Sass recommends scrambling eggs with antioxidant-rich seasonings like tumeric and pepper to add even more nutrition to your breakfast.