Eggs are an excellent food not only as a result of their versatility and taste but also as a result of their dense nutritional profile. There are various myths about whole eggs, in particular the egg yolk. Namely, it has been thought that eggs can endanger the dieting goals of those who consume them.
But, in fact, eggs are one of the most nutritious foods on the Earth. The truth is that the egg is the ultimate source of life. In other words, this food possesses all the necessary ingredients for developing a single cell into a live baby chicken.
Even though the egg yolk has a great cholesterol amount, but things are a little bit more complex than that.
To be more specific, there is no scientific link between coronary artery disease and regular egg consumption. In addition, cholesterol is a structural molecule, which is a crucial part of the cell membrane of each body cell. Its main function is the regulation of the production of estrogen, cortisol, and testosterone, which are of vital importance for the optimal body functioning.
Apart from obtaining it from food, the human body also creates its own cholesterol in the liver. So, in case you consume high-cholesterol foods, the liver starts producing less of it. In such a case, the total cholesterol amount in the body changes a bit, depending on your diet.
What’s more, there is good and bad type of cholesterol. Furthermore, the American Heart Association notes that the latter results in the production of thick, hard deposits, which can clog arteries as well as make them less flexible, thus elevating the possibility of experiencing heart attacks or developing some cardiovascular diseases.
On the contrary, the good cholesterol helps in the elimination of the bad cholesterol from the arteries by transporting it back to the liver, thus promoting optimal heart health.
So, keep in mind that eggs do possess high quantity of good cholesterol, whereas trans fats present in highly processed and deep fried foods lead to increasing the bad cholesterol levels. As you can see the whole egg consumption will not only provide your organism with amazing benefits, but it can reverse the negative effects of the junk food consumption, as well.
Here Are the Egg Health Benefits:
A Whole Egg’s Nutritional Profile:
- Healthy Fats: 5 grams
- Protein: 6 grams
- Calories: 77
- Selenium: 22% of the recommended daily amount
- Vitamin B2: 15% of the recommended daily amount
- Phosphorus: 9% of the recommended daily amount
- Vitamin B12: 9% of the recommended daily amount
- Vitamin B5: 7% of the recommended daily amount
- Vitamin A: 6% of the recommended daily amount
- Folate: 5% of the recommended daily amount
Plus, eggs are a great source of Vitamin B6, D, K, E, Zinc, and Calcium.
This food can also help in:
– Protecting Eyesight
The egg yolks also abound in lutein, i.e., a carotenoid type, which helps in preventing macular degeneration that is the major culprit of blindness. Additionally, lutein is also present in green leafy vegetables, according to research, the human body can absorb it in a better way from eggs. Moreover, the egg yolks also include zeaxanthin, which is an antioxidant agent protecting the eyes from the dangerous ultraviolet radiation.
– Promoting Bone Health
Vitamin D is essential for calcium absorption and promoting bone health, so in case you don’t get enough of this vitamin, you have an increased risk of developing osteoporosis and other bone diseases. Considering the fact that Vitamin D is not naturally found in many foods, there are a lot of people who do not get enough of it regularly.
However, the egg yolks also contain vitamin D. In case you don’t have enough time to sunbathe or you live in a region where there is not enough sunny days, consider consuming eggs since they are an adequate way to provide your body with vitamin D.
– Fighting Off Iron Deficiency
If there is a lack of iron in your body, you may regularly experience headaches, irritability, and fatigue. But, eggs can also help you a great deal. Specifically, there are 2 milligrams of iron in 2 large eggs, so if consumed on a regular basis, your iron intake can be greatly improved.
– Maintaining a Healthy Weight
The egg consumption can help in increasing satiety feelings and regulating hunger very easily. For example, if you eat eggs for breakfast, this food will keep you full longer than most foods, thus limiting your calorie consumption during the day, which can lead to greater weight loss.
– Maintaining Healthy Brain Development
Choline is present in egg yolks that is an excellent nutrient responsible for optimal brain function, mainly important for healthy development of the brain in newborns and fetuses.
According to studies, consuming more eggs during pregnancy and breastfeeding can promote the babies’ brain function and development. Also, the University of North Caroline study confirmed that choline can lower the chance of developing breast cancer by 24%.
The Bottom Line
It has been thought for long that eggs are the ideal food and of course, there are many good reasons for that. It is completely safe and more than useful for your overall health to include eggs in your daily diet. In fact, anyone can benefit from adding more of this super food in their diet, for instance pregnant women, bodybuilders, children as well as older adults. Plus, eat the whole egg, not just whites since the yolk is also important. Remember, eat 3 eggs a day to stay healthy!