Eggs – Mainstream media overshadow the attention of health benefits of eggs. They talks about their potential disadvantages.
However, eggs have many good qualities, which makes them surprisingly ideal healthy food. They are full of vitamins and minerals to helping defend against a stroke. Eggs can be an amazing addition to your diet if you care about your health .
Eggs are extremely nutritious
They are the most nutritious foods and rich with:
- high-quality proteins,
- good fats and various trace nutrients.
One large (50 g) egg contains a lot of vitamins:
- A: 5% RDA.
- Vitamin D: 10% RDA
- B12: 10% RDA.
- B6: 5% RDA.
- Selenium: 28% RDA.
- Phosphorus: 9% RDA.
- Vitamin B2: 15% RDA.
They contain decent amounts of:
- vitamin E,
- vitamin K,
- calcium and
A large egg contains 6 grams of protein, 3 grams of healthy fats and 72 calories.
Eggs also contain various other nutrients that are important for your health. They are perfect food and contain a little bit of almost every nutrient we need.
Health benefits :
They promote good eye health
Egg yolks contain high levels of the antioxidants lutein and zeaxanthin. These are powerful antioxidants that can reduce the risk of developing macular degeneration and other common eye problems.
According to a study conducted by researchers from Tufts University and published in the August 1999 issue of the American Journal of Clinical Nutrition, these antioxidants – increase dramatically in the body when you eat egg yolk.
Keep in mind that you cannot use these benefits if you avoid eating egg yolks.1
According to an 2001 article by Alfred Sommer published in the Encyclopedia of Life Sciences, vitamin A deficiency results in more than 500,000 new cases of blindness each year. This vitamin, so important for helping the eyes stay healthy.It abundant in eggs.
Can help you lose weight
Although some people says eggs content the fat and think that it can’t help them lose weight. It is no truth.
According to a study published in the American College of Nutrition, people who ate eggs rich in protein for breakfast were better able to control their appetites while trying to lose weight.
This is the fact that after breakfast with eggs you are less hunger.
This led that people after consume significantly fewer calories after eating eggs – an effect that lasted up to 36 hours in some individuals.5
They are one of the top 5 foods that burn the stomach and are also one of the foods that you can lose 88 pounds in one year.
Help build bone and muscle strength
Why eat artificially fortified foods to get those hard-to-reach essential nutrients when eggs naturally have everything you need?
For example, eggs are one of the few natural sources of vitamin D, which, when paired with calcium, stimulates strong bones and can prevent osteoporosis.
The proteins contained in eggs make them ideal for building strong muscles. Eggs balance proteins and easily use them in the body to renew muscle tissue and increase the amount of muscle mass – and the same cannot be said for all proteins.
Strengthen brain health
Due to an essential nutrient called choline, eggs can also give your brain strength.
A study published in the American Journal of Clinical Nutrition looked at 1,391 volunteers between the ages of 36 and 83 years. They found that increased dietary choline linked with improved cognitive function, including verbal and visual memory.
Eggs are a rich source of choline: one whole large egg can provide 35% of your daily choline needs. That’s good news. According to a study published in the Journal of the Federation of American Societies for Experimental Biology, 90 percent of Americans do not get enough choline.
Eggs can prevent heart disease and breast cancer
A study conducted by scientists from the Department of Nutrition at the University of North Carolina at Chapel Hill found that choline, which contains eggs, is not only useful for maintaining good brain function, but also for good heart function and can play a preventive role in breast cancer .
Eggs and cholesterol
You may have heard that eggs are not food for people who are trying to lower their cholesterol levels.
For more than half of the 20th century, this was thought to be true. Recent findings have shown that eating eggs can actually have a beneficial effect on blood cholesterol levels and even triglyceride levels.
The reason why eggs have long been considered a poor food choice for people trying to keep their cholesterol levels in balance is that eggs are indeed rich in cholesterol. However, there is little evidence to support a strong link between dietary cholesterol – ie. Eating cholesterol in the form of eggs – and blood cholesterol levels.
A 2006 study published in the Journal of Nutrition found that 33 participants in the 1960s who ate 1 egg a day for 5 weeks increased eye health-enhancing nutrients (lutein and zeaxanthin) without affecting cholesterol levels. .
A 2008 study published in the Uppsala Journal of Medical Sciences examined a group of 19 healthy middle-aged participants who ate one egg each day for one month. The researchers found no difference in participants’ cholesterol levels at all.
In fact, a 2013 study published in the journal Lipids showed that eating whole eggs actually increases HDL (good) cholesterol levels and allows HDL molecules to function more efficiently. HDL prevents heart disease and stroke.
How many eggs should you eat each day?
According to the Mayo Clinic, most healthy people can eat up to seven eggs a week, without increasing the risk of heart disease. Some research shows that this level of egg consumption can actually prevent some types of strokes.
But the story is different with people who have diabetes. For this growing population, eating seven eggs weekly significantly increases the risk of heart disease.
From Mayo Clinic says that diabetics who eat seven eggs per week “significantly” increase their risk of heart disease.
A 2010 analysis published in the Canadian Journal of Cardiology shows that participants in the Physicians’ Health Study who became diabetic, during the researches of the 20-year study were twice as likely to develop cardiovascular disease if they eat one egg per day.7
If you like eggs, but you suffer from cholesterol, use only egg whites. But you must know that although the egg yolk in the egg contains cholesterol, it contains many nutrients. So eat egg yolks from time to time, even if you have cholesterol problems.