19 Foods You Should Eat Everyday #2 — Eggs

6 min readJun 5, 2022

The mighty nutritional powerhouse known as the egg

Kitchen Therapy's vote is unanimous. If we were stranded on an island and could only have one food for all of eternity? Eggs!

It’s no surprise art teachers have been making their students master the form of the egg since time immemorial. Aesthetically, the egg is one of nature's few near perfect shapes. Nutritionally, it's one of nature's few near perfect foods.

One of a handful of sustenances to truly warrant the title superfood, eggs are jam packed with nutrients, a good many of which are hard to get elsewhere. A medium size egg every day will give you a little (and sometimes a lot) of most of the key nutrients you need to stay healthy.

They’re one of the best single food sources of vitamins B12, B2, B5, A, folate and vitamin D, as well as selenium, phosphorus, iron, zinc and calcium. Eggs are one of the only non-meat sources of choline, a nutrient we need for healthy bodies and minds.

And despite outdated and controversial claims that eggs lead to high LDL cholesterol and heart disease, science is now changing its tune and recommending eggs to reduce the risk of heart disease, lower ‘bad’ cholesterol and increase HDL or good cholesterol.¹

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Eggs are easy to prepare and their versatility is practically unmatched in the culinary world. You could have eggs every day for weeks and never eat the same meal twice.

Combine them with a few other healthy ingredients like spinach, broccoli or avocado and it’s hard to find a more nutritious and delicious plan of attack for optimal health. In short, the egg is number two on our list of the 19 Foods You Should Eat Everyday for good reason!

Here’s the lowdown on the miracle that is the egg:

Source: cronometer.com. Around 2 medium boiled eggs.

Protein

Eggs are a rich source of high quality protein and essential amino acids in amounts and concentrations few other foods can match. For optimal muscle maintenance, bone health, heart health and good blood pressure, among many other vital functions, eggs are practically unbeatable.

HDL Cholesterol & Cardiovascular Health

Numerous modern-day studies link the consumption of eggs with reduced LDL (bad) cholesterol and increased HDL or good cholesterol and fail to come up with any real evidence that eggs lead to heart disease.² ³ ⁴

Weight Control

Eggs are extremely high on the Satiety Index of foods that have the highest rate of satisfying hunger. A great source of muscle building protein that will make you feel full, eggs are one of the best foods you can eat for weight loss and weight regulation.⁵

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Antioxidants

Eggs are a rich source of antioxidants, especially lutein and zeaxanthin, two compounds that support retinal health and protect the eyes against sunlight by lowering the risk of developing serious eye problems later in life. In addition, eggs contain the amino acids tryptophan and tyrosine, which have high antioxidant properties essential to good heart health.⁶

Choline & Selenium

Eggs are one of the few non-meat sources of choline, a nutrient that many of us lack. Choline is essential for the regulation of memory, mood, muscle control and cellular health.

They’re also high in Selenium a nutrient also commonly lacking in the western diet and responsible for many important functions like reproduction, thyroid health, DNA production and protection against free radicals, inflammation and infection.

Eggs can be enjoyed a million and one ways and then some! If eating raw, make sure they're fresh.

The Healthiest Ways To Eat

Despite what Rocky might say, Kitchen Therapy recommends avoiding consuming your eggs raw, unless you know they’re really fresh. The risk of dangerous bacteria from raw eggs is real and best passed over if your source is sketchy or unknown.

Hard boiled or Poached

Boiling and poaching eggs make all of this superfood’s nutritional panel bioavailable without the additional calories that come with cooking in oil or fat.

Fried

Having said that, it’s hard to beat the wonderfulness of fried eggs, or imagine Sunday brunch without them. With the right cooking medium, you don’t have to. Scrambling, going sunny side up or making amazing omelettes is far healthier with organic butter, coconut oil or organic animal fat than with a dangerous hydrogenated cooking oil or margarine — those nasty mass produced, chemically processed oils in the plastic bottles touting claims like ‘cholesterol free’ & ‘heart healthy’. If you’ve been frying your eggs (or anything else) in those oils, we recommend you stop and throw them out for good.

Pickled

Once again, we can’t stress the health benefits of pickling enough. Possibly nature’s most perfect food, the egg becomes nature’s perfect food AND probiotic after undergoing the process of lacto-fermentation. And the truth is, when done right, pickled eggs are really yummy.

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FYI: That’s equivalent to a small pug.

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So enjoy your eggs every day. Combine them with the number 1 food on our list, broccoli, or the swarms of other ingredients that go great in omelettes, as a breakfast side or an accompaniment to the nutritional powerhouse with the perfect shape.