Eggs are often a topic of conversation. People want to know how many calories they have, how they affect their cholesterol and how much protein is in a single egg. But just one question lies at the heart of all egg-related questions: are eggs good for you?
The simple answer is 'yes'. But there's even more good news - you don't need to worry about numbers. Eggs contain good quality protein, vitamins, minerals, antioxidants and are a source of healthy fats including omega-3 fats.
EGGS AND CHOLESTEROL
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes. - U.S. Department of Agriculture
A few health problems like heart disease, linked to egg consumption are may be more closely tied to the foods that accompany the eggs in a traditional breakfast — such as the sodium in the bacon, sausages and ham, and the saturated fat or oils with trans fats used to fry the eggs and the hash browns. This means that how you prepare your eggs and what you eat with your eggs matters a lot.
Eggs are always a favourite at breakfast. So whether you are eating out or cooking at home, keep your egg dishes healthy. Choose wholegrain rather than white bread and leave out the bacon and butter. If you do eat eggs with a side of bacon, it's likely the bacon will have more effect on your cholesterol levels than the eggs.
Instead, try eating eggs with vegetables such as spinach, mushroom, tomato and avocado. - Heart Foundation
A small percentage of people are more sensitive to eating dietary cholesterol than others. This means that when they eat food containing cholesterol, their LDL (bad) cholesterol levels rise more than other people.
Contrary to the misconception people initially had about eggs, more and more medical and scientific researches have produce several evidence and enough material that support several health benefits of eggs, when eaten every day.
Nowadays, based on such evidences, doctors suggest eating 2-3 eggs every day in order to boost your health. In this article, we have outlined some nine(9) basic benefits, which we advice you to take it very serious;
1. Reduce the risk of cancer
According to one study published in the “Breast Cancer Research” journal, eating eggs every day can reduce the risk of breast cancer by 18%. Furthermore, eggs contain a lot of amino acids, vitamins and minerals that will stabilize your estrogen levels which can sometimes be the main cause for breast cancer.
2. Reduce the risk of cardiovascular diseases
Eggs contain up to 40 gr. of HDL ("good") cholesterol which can prevent numerous cardiovascular diseases. Experts in the past thought that eggs raise the cholesterol levels in our blood, but this isn’t true – our body regulates its own cholesterol levels, and most of the cholesterol is produced by the body itself.
This was proven by a research conducted at the Biomedical Research Center of Louisiana. The study involved 152 overweight people who were divided into 3 groups. The first group ate nothing for breakfast, the second had 2 eggs while the third ate a piece of bread. The results were shocking – the egg group lost 75% more weight and 35% more belly fat and there were no changes in their cholesterol levels as well.
The high content of omega-3 fatty acids in eggs can also reduce the levels of triglycerides, preventing numerous cardiovascular problems in the process.
3. Improve your eyesight
Research shows that eggs are rich in lutein. This vitamin keeps your vision sharp and clear.
Lutein is found naturally in the eye. It protects the retina from sun damage and reduces the risk of cataracts.
4. Protect the brain
Phospholipids, was medically proved to be one of the most important vitamins that comprise the brain. Consumption of 2 eggs per day provides your body with the needed amount of this nutrient. The lack of it leads memory loss.
5. Slow down the aging process
According to one study from Germany, eating eggs regularly can slow down the aging process and prevent skin cancer as well. Eggs contain organic pigments such as carotenoids which can slow down aging. However, in order to fully benefit from them, you need to eat the eggs boiled, since they contain more carotenoids this way due to the chemical changes generated when the eggs are cooked.
6. Reduce the risk of birth defects
Eggs contain 0.7 mcg. of vitamin B9 (folic acid) which is recommended to pregnant women as it reduces the risk of birth defects and preventing damage to the embryo’s nervous system. Eggs are one of the richest sources of vitamin B9 which is why you need to consume a few of them every day.
7. Support the liver, skin and hair
Folate deficiency is common among women who don’t get enough folate, a type of vitamin B. Fortunately, eggs are a good source of this vitamin. Folate metabolizes amino acids, which are required for cell division and the formation of red blood cells.
8. Help you lose weight
US studies concluded that if you have chicken eggs for breakfast, it will give you only small amount of calories and help you to lose the excess fat. This meal for breakfast will keep you full for a long period of time and decrease the overall food intake.
9. Keep the bones healthy
If you ask people to choose between eating 1 boiled egg and taking 1 spoon of fish oil, most of them will choose the first option. Moreover, scientists discovered a way to increase the content of vitamin D in eggs only by feeding the chicken with special accessories. Vitamin D improves the calcium absorption and strengthens the teeth and bones.
As you can see, eggs are incredible healthy and won’t harm your health like it was previously thought. They are rich in numerous essential nutrients which will regulate different body processes and improve your overall health as well. This is why experts recommend eating 2-3 eggs a day, except in the cases of diabetes or heart problems, when you should eat only 3 eggs a week.
Credit: Mayo Clinic | Heart Foundation | runwonder.com
Compiled and Published By;
PH Health Foundation - Association for Health Promotion