My oldest personal training client, John (not his real name, I don't know if he would want me to use it), was 99 years old when I started training him. I no longer work at the same facility, so John is working with another trainer now, and he is over 100. At 99, John was still exercising, socializing and karaoking every Thursday night. How did John stay so fit and so mentally alert? I asked him that very question, and his answer was eggs. He ate a dozen eggs a week. John happened to nutrition researcher before he retired, and he had come to the conclusion that if an egg has the nutrition to grow a baby chick, it has all the nutrition you need to grow a healthy body.
Since John was a nutrition researcher her never subscribed to the lipid hypothesis and was not concerned with the cholesterol that he consumed or the saturated fat in the incredible egg. Eggs contain all essential amino acids that a person needs and contain a number of vitamins that include Vitamin B, Vitamin D, and Vitamin K just to name a few.
If you are still concerned about the amount of cholesterol and saturated fat in an egg especially the yoke. Unfortunately, the fears about cholesterol and saturated fat were partially due to bad science starting with animal studies and later promoted by Ancel Key. Thankfully, the tide is changing with new research. The Business Insider has a great article about The Truth About Saturated Fat. They have a great chart that shows the trend of the obesity epidemic since the first low fat guidelines we put in place.
I have taken John's advice and eat at least one egg a day. It is a comforting feeling knowing that I am getting the nutrition I need for good quality training and recovery. If you are looking to age gracefully and want good quality nutrition, don't discount the humble but wonderful egg.