Eggs have had a bad reputation in the past. Sadly, a lot of people still believe in this misinformation. You might have too many questions about the benefits of eating eggs.
Are Eggs Good For Me? Do Eggs Cause Heart Disorders? Do Eggs Result In Increase Of Cholesterol? Should I Avoid Consuming Them?
Well, the answers depend on who you ask these questions. You will get varied answers to benefits of eating eggs. A lot of traditional doctors would still tell you that eggs hike cholesterol levels and you must be avoiding them. Few claim that only the whites of the eggs must be used since cholesterol is mostly in the yolk. And if you try researching about benefits of eating eggs, few articles might still force upon you the idea that eggs are dangerous and you must avoid its consumption to avoid health problems.
I’ll be honest with you, I once thought that these news spread on all media in order to push drugs by corporations. I only realized about benefits of eating eggs when I saw a naturopath. I learnt eggs are healthy for you and those doctors who tell you it is not, are wrong. When my naturopath told it the first time, I thought he was crazy and I felt how could many doctors be wrong. However, eventually I realized that they were, and they weren’t wrong just about eggs.
But Won’t Eggs Raise My Cholesterol?
You might be avoiding eggs since this is one of the prominent reasons that cause fear in you. Fear of gaining more cholesterol. But, various studies have revealed that eggs do not raise the LDL cholesterol. In fact, they lower them. As per recent research, those people who consumed three eggs in a day for over twelve weeks were found to have increased the HDL and decreased the LDL cholesterol. Another prominent study shows that people who consumed four eggs in a week had lesser cholesterol than the people who consumed only one egg in a week.
Eggs are real good, and I will list down the benefits of eating eggs. Read on!
Benefits of Eating Eggs
1. Eggs are Extremely Nutritious
We all know that nutrition in our diet is very much essential. A whole egg has got all the nutrients needed to transform one cell into a chicken baby. One large boiled egg has got.
- Vitamin A: 6 percent of RDA.
- Vitamin B2: 15 percent of RDA
- Vitamin B5: 7 percent of RDA
- Vitamin B12: 9 percent of RDA
- Selenium: 22 percent of RDA
- Phosphorus: 9 percent of RDA
- Folate: 5 percent of RDA
Besides, eggs also have adequate amounts of Vitamin D, E, K, B6, Zinc and calcium. Eggs come with about 77 calories, 5 grams of essential fats and protein of about 6 grams. Eggs also have an array of trace nutrients which are vital for health. Truly, eggs are quite the perfect food as they have some amounts of almost all nutrients your body needs. If you manage to find eggs enriched with Omega 3 or pastured eggs, it would be even great since they have higher amounts of Vitamin A and Vitamin E.
2. Eggs Gave High Cholesterol. However, They Do Not Have Negative Affects on Levels of Blood Cholesterol
Yes, it is true that one of the great benefits of eating eggs that they have high cholesterol. Actually, one egg has got about 212 milligrams of cholesterol that is more than half of what is recommended for daily consumption, which is 300 milligrams. But you need to take note that increase of cholesterol in your diet does not necessarily mean that there will be raise in the levels of blood cholesterol.
Liver, in reality, generates hugewuantities of cholesterol each day. When you consume more number of eggs, the liver in turn generates lower amounts of cholesterol. So that will even it out. Every individual has got varied responses towards the benefits of eating eggs.
In 70 percent of the consumers, eggs do not increase the levels of cholesterol.
In the ‘hyper responders’ who constitue the remaining 30 percent, eggs will slightly increase LDL and total cholesterol levels. But, this is quite complex and the changes in approach towards egg consumption might actually prove to be beneficial.
3. Eggs Increase HDL Cholesterol ( Basically Good Cholesterol)
HDL means High Density Lipoprotein. HDL cholesterol is generally known to be the good king of cholesterol. Those who have got increased levels of HDL cholesterol are known to be less prone to the risks of heart disorders, strokes and many other health issues. Consuming eggs is one way you can increase the levels of HDL cholesterol in your body. A study has confirmed that consuming two eggs everyday for about six weeks can increase the levels of HDL cholesterol in your body by 10 percent.
4. Eggs Have Choline Which is an Essential Nutrient Which Most of The People Lack
Have you ever heard of something called Choline? If no, don’t worry since most of the people have no idea that it exists. Choline is indeed a very important substance which is mostly adjoined with the Vitamin B. Dietary researches have revealed that 90 percent of people in Untied States alone are getting lesser quantities of Choline than what is recommended. Eggs are a great source to get Choline. One whole egg has got more than 100 milligrams of Choline. Since we lack this nutrient, isn’t it better to consume eggs?
5. Eggs Vary In Types Of LDL Cholesterol From Little To Large And Dense. This Has Direct Implications On Decreased Risks Of Heart Problems
LDL cholesterol is usually known to be a bad cholesterol. Having larger levels of this cholesterol can directly affect in heart disorders. However, what people do not recognize is that there are sub categories of this cholesterol which is classified with respect to the varied sizes. There are tiny dense LDL cholesterol and there are larger LDL cholesterol. A lot of studies have revealed that people with comparatively smaller and denser LDL particles are more prone to the risks of heart disorders than the people who are having larger LDL cholesterol. Though eggs are known to slightly increase the levels of LDL cholesterol in some consumers, studies have shown that these particles vary from dense, small and large. Isn’t that a good thing?
6. Eggs Have Got Zeaxanthin and Lutein, Which are Antioxidants Having Huge Benefits With Respect to Healthy Eyes
Worsening of the eye sight is one among the results of aging. There are many nutrients which help fight few of the destructive processes which can have a bad effect on our eyes. Zeaxanthin and Lutein are two such prominent nutrients. They are strong oxidants which have the ability to build themselves up in the eye’s retina. Studies have confirmed that eating enough quantities of the mentioned nutrients can potentially decrease the risks of macular degenratjkn and cataracts, two of the highly common eye problems. Egg yolks have huge amounts of Zeaxanthin and Lutein. Eggs are also rich in Vitamin A and this deserves to be mentioned since the deficiency of Vitamin A is the most general reason for blindness among people.
7. In Pastured Eggs or Omega 3 Eggs, They Can Decrease Triglycerides Too
It does not only matter what we are eating, what sorts of foods we ate also matters. In this context, not every type of egg is created equal. The composition of nutrients in the eggs vary based on how the chickens were fed and bred. Eggs we obtain from pastured eggs or from hens which were fed with feeds enriched with Omega 3 are likely to be richer in omega 3 fatty acids. These fatty acids are renown to decrease the levels of triglycerides in the blood, which is a prominet reason for heart disorders. Studies have revealed that consuming eggs that are rich in omega 3 is a great effective method of decreasing the levels of triglycerides in the blood. One prominent study states that five such eggs every week for about three weeks can decrease triglyceride levels by nearly 18 percent.
8. Eggs are Rich in High Quality Protein, Along With Required Amino Acids
Proteins are famous as the building blocks in our body. They are utilized to develop all kinds of molecules and tissues which serve both functional and structural purposes in our bodies. Having adequate amounts of protein in the diet is very much essential, and studies say that the amounts that are currently recommended might be very less. Eggs are a great source for such proteins, with one whole egg having about six grams of protein. Eggs also have all the required amino acids which are in proper ratios. This way, our bodies can be well equipped with these nutrients for complete usage of the protein present in them. Eggs have ample protein and consuming these proteins can aid you with losing weight, enhancing mass of the muscles, decreasing the blood pressure and also optimizing the health of your bones.
9. Eggs Don’t Increase the Risks of Heart Disorders. In Fact, It may Decrease the Risks of Getting a Stroke
Over the past, eggs have taken a lot of criticism. It has been accused of causing heart problems since they have cholesterol in them. A lot of studies in the recent times have researched upon the connection between consuming eggs and risks of heart problems. In a review of seventeen studies on about 263,938 consumers of eggs, there was no connection found between heart disorders and consumption of eggs. But few studies have also claimed that consumption of eggs among people suffering from diabetes has resulted in heart disorders. If eggs are the actual cause for this increased risk is actually unknown. However, such studies have not been able to confirm that eggs were the main cause.
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10. Benefits of Eating Eggs That Can Help You Lose Weight
Eggs are highly filling. You feel sumptuous since protein is the most filling macronutrient and eggs have lot of proteins. Eggs stand somewhere in the top of the scale known as Satiety index. This Index is the measure of how the foods are able to generate the feeling of being full among people that can decrease further intake of calories. In a study conducted on Thirty overweight women, consuming eggs rather than bagels for their breakfast helped them feel full which resulted in lesser calorie intakes further. In another prominent study, replacing eggs instead of bagels for breakfast showed considerable weight loss in a period of about 8 weeks.
11. Benefits of Eating Eggs : Boost Nerve and Brain Health
Every egg contains 20 percent of everyday recommendation of intake of the nutrient choline. Choline is very important for phospholipids that are used in every cell membranes. Ample amount of choline is needed for nerve and brain health. Our mind’s health is as important as the physical health, right?
12. Eggs Have Tyrosine and Tryptophan
Tyrosine and tryptophan are two essential amino acids which have excellent antioxidant properties. Besides, Tryptophan us vital since it is converted into serotonin which is basically an enhancer of mood, and is also concerted to melatonin which is at the pineal gland and helps you to get better sleep.
13. Eggs Have Calcium
Each whole egg has about 0 milligrams of calcium. Though it isn’t a significant source of the nutrient, ample intake of eggs could decrease the risks of colon polyups. Calcium also helps to keep the bone healthy.
14. Eggs Decreases Birth Defects
This super food has folate which is a nutrient and studies have revealed that folate can avoid defects of birth if consumed prenetally. Every egg has got about 40 micrograms of folate.
15. Eggs Aid for Healthy Nails and Hair
The eggs have sulfur in it, and also have got vital minerals and additional vitamins that play a major role in promoting healthy nails and hair. As a result, you will get healthy nails and hair growth if you consume eggs!
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16. Eggs Decrease Oxidative Stress
Eggs have a very vital macro nutrient known as Selenium that helps in decreasing oxidative stress.
17. Decreased Risks of Prostate Tumors
This super food is an amazing selenium source that has associated itself with avoiding cancer. Specifically in specific tumors that affect the prostate.
18. Enhances Functioning of Immune System
Eggs have got ample amount of iron which aids in supporting your immune system to stay healthy. Besides, they also take care of adequate production of red blood cells.
19. Eggs Decrease Risks Related to Breast Cancer
Recently, a study has revealed that those women who consumed more quantities of choline present abundantly in eggs were 24 percent less prone to the risks of getting affected by breast cancer.
20. Decreases Inflammation
Eggs have choline in them which helps in decreasing inflammation in your body the chronic inflammations have been linked to enhanced risks of Alzheimer’s, osteoporosis, type 2 diabetes and cognitive decline.
21. Good for Development of Foetus
Again, the choline in the eggs is also vital for pregnant women since it is important for correct brain development of foetus and also avoiding defects related to neural tubes.
Studies clearly show that consuming three whole eggs in a day is totally safe. No evidence have been able to solidly prove that eggs are harmful. Eggs are just unexplored territories which haven’t been given credit for awesome benefits of eating eggs. I personally consume about three to four eggs in a day and my health is very much in its pink. Besides, they are tasty, cheap, can be combined with any food and can be prepared very easily, isn’t it?