Eggs are very versatile and they have a dense nutritional profile and this is why we need to eat them more often. People usually believe that eggs, especially the egg yolks can affect the diet, however, we will tell you quite the opposite.
Eggs are actually very nutritional and contain the most of benefits. They contain minerals and vitamins and a lot of proteins as well. Moreover, they are rich in amino acids which will help the building of the muscles mass and repairing issues.
Some nutritionists actually claim that you need to consume three whole eggs a day to have a balanced diet. Maybe you have already heard before that the yolk is very high in cholesterol, but that is not true. Things are much more complicated.
The cholesterol is a structural molecule that is a very important part of the cell membrane and it takes care of the testosterone, estrogen and cortisol which support the function of the body.
Furthermore, cholesterol is produced in the liver. Therefore, if we eat high-cholesterol foods, they will produce it in reduced amount.
Also, the bad, LDL cholesterol can lead to the production of thick and hard deposits that are able to clog the arteries and reduce their flexibility. However, this will raise the risk of heart attacks and cardiovascular diseases.
On the other hand, the good cholesterol will protect the cardiovascular health and eliminate the bad one from the arteries. It will do so by carrying it back to the liver where it will be broken down and removed from the body.
Thus, an egg is high in HDL cholesterol. However, trans fats from processed and deep fried foods lead to increased levels of LDL cholesterol. Thus, if you consume eggs, they will reduce the harming effects of junk food.
The Nutritional Profile of Eggs
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- Vitamin B2: 15% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin A: 6% of the RDA
- Selenium: 22% of the RDA
- Phosphorus: 9% of the RDA
- Folate: 5% of the RDA
- Eggs are also high in calcium, zinc, vitamin K, E, D, and B6
Health Benefits of Eggs
An egg is a type of food which will make you satiated for a longer time. This will in turn lead to weight loss. Also, the protein that they contain will boost the energy levels and prevent a surge in blood sugar or the insulin levels.
The yolks of the eggs are very high in lutein, which is a type of a carotenoid that will protect you against macular degeneration, which is the cause for blindness. You can also find lutein in other green leafy vegetables, however, the body absorbs it better from eggs. Moreover, yolks are also rich in zeaxanthin which is an antioxidant that protects the eyes from ultraviolet radiation.
Fight Off Iron Deficiency
Some of the symptoms of iron deficiency are headaches, fatigue, and irritability. For instance, 2 eggs have 2 milligrams of iron. Therefore, if you consume them regularly, they will boost the iron levels.
Protect Bone Health
If you want to have good bone health, your body needs to have enough vitamin D so that it can absorb calcium and prevent the body from getting bone diseases. You cannot find the vitamin in so many foods. It is especially difficult to find it in the winter, because there is less sun. Therefore, the best way to obtain it would be to consume eggs.
Healthy Brain Development
The yolk of the eggs is rich in choline which is very important for the function of the brain, especially in newborns and fetuses. If you consume eggs during the pregnancy, the brain’s function of the baby will be boosted. Also, the choline that eggs contain can lower the risk of breast cancer by 24%.
As you can see, eggs are very healthy for you. Our advice would be to consume three eggs a day to improve your health. Just add them in your regular diet!