Put an Egg On It with Tawnie Kroll, RDN

June 1, 2019

The following is a sponsored article written by the Egg Nutrition Center – the science and nutrition education division of the American Egg Board.  

These days, people are topping just about anything with eggs – salads, pizzas…you name it! The recent trend to “put an egg on it,” not only has tasty culinary implications by adding variety to everyday fare, but it also provides nutritional benefits as well. 

The recent trend to “put an egg on it” not only has flavorful taste implications, but also provides important nutritional benefits.

Eggs can help increase carotenoid absorption. Carotenoids are antioxidants found in colorful fruits and vegetables. For example, beta-carotene is found in carrots and sweet potatoes; lutein is found in green leafy vegetables, eggs and avocados; and lycopene is found in tomatoes. 

Dietary carotenoids provide our bodies with important health benefits. For example, decreasing the risk of certain cancers or eye diseases. Eggs not only provide the carotenoid lutein, but research has found that consuming eggs increases absorption of carotenoids from other foods. 

Researchers found that carotenoid absorption was much higher when eggs were consumed along with a mixed-vegetable salad, versus when salads were served without eggs. The carotenoid content of eggs also contributed to higher levels of carotenoids in the blood, following consumption of egg-containing salads. Plus, the researchers found that adding eggs to a salad increases absorption of vitamin E.

In addition to increasing carotenoid absorption, eggs can also contribute a number of other important nutrients. One egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin – all for just 70 calories.

Eggs provide one of the highest quality proteins of any food available. Just one large egg provides 6 grams of high-quality protein. Protein helps build muscles and allows us to feel full longer and stay energized, which can help us maintain a healthy weight.

Eggs can go on anything and everything – just think outside the box (or the egg carton, if you prefer)! Eggs are perfect on fresh salads, veggie pizzas or flatbreads, veggie stir-fries, grain bowls, whole-grain sandwiches or grilled cheese, grilled veggies, breakfast or avocado toast. The possibilities are endless!

So remember, not only do eggs taste great in a number of dishes – but they provide several important nutritional benefits too. All the more reason to “put an egg on it!”