Eggs are one of the most wholly nutritious foods in the world. Eating an egg could indirectly mean eating a potential whole chicken.
While there are some misconceptions over frequent intakes, eggs are still good for the body. Many who are wary of cholesterol consumption often avoid intake of egg and its products. But this post will not only calm your fears about eggs but also dissect into the numerous advantages that come with its consumption. On the cholesterol controversy, intake of eggs increases the level of HDL cholesterol which actually lowers heart diseases. The HDL is healthier than the LDL which contains high quantity of fats.
See Why Eating Eggs is Good for Your Health
1. Absolutely Nutritious
Whole eggs are so rich that they contain though in little amounts, most nutrients needed for the body.
- Vitamin A: 6% of the Recommended Dietary Allowance (RDA).
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2(Riboflavin): 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc
Eggs also contain a rich amount of Omega 3 and a good protein source. They contain all the essential amino acids that humans need.
2. Good For Weight Loss
If you are planning on losing weight or shedding some fat, then eggs should be a part of your diet plan. It appears very surprising when some diet plans include eggs in their meals.
Eggs were first known for their protein content. Then came the stress on the health dangers of the yolk which has a high-fat content. Recently there have been findings coming up to debunk the supposition that fats were bad news, especially for heart health.
Well for a relief, eggs may actually be good for your weight loss plan. A study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories.
In other words, eating eggs can help you lose about three pounds or more in one month.
With the fat content, one tends to feel full for longer. By this, you may have no need to eat junks as snacks or eat heavily.
3. Good Source Of Fats
Fats are not demons, they have their roles too in the human body. Eggs are most definitely high in cholesterol. One egg contains 212 mg, which is more than half of the 300 mg recommended daily intake.
Adding to that, eggs contain what is called “dietary cholesterol” which is different from “blood cholesterol’ in your body. Thus it is still under scrutiny if eating eggs increases blood cholesterol levels.
As earlier stated, eggs actually increase the good cholesterol – High-Density Lipoprotein. According to Health Line, HDL is linked to a reduced risk of many diseases. It further stated that a daily intake of 2 eggs for 6 weeks can increase the HDL levels by 10%.
NOTE: Eating any kind of food in excess is not good.
4. Breast Cancer Prevention
Whole eggs contain an important yet not too known nutrient called choline. One egg contains over 100 mg of choline which function is to build cell membranes.
Researchers from the University of North Carolina discovered that choline can reduce the risk of breast cancer by 24 percent.
Another research by Harvard University also supports the claim as they found that adolescents who consumed more were less likely to have a breast cancer in their adult life.
An egg yolk contains 125.5 milligrams of choline, which is a quarter of the recommended daily intake.
5. Good For Eye Health
The Vitamin A content of eggs makes it good for improving eyesight. Also, they contain vitamins that can help to battle degenerative processes that can affect our eyes.
Eggs have a high amount of Lutein and Zeaxanthin which are very important for eye disorders like macular degeneration and cataracts.
Adequate amounts of these nutrients/antioxidants can significantly reduce the risk of these disorders. They build up in the retina of the eye.
How Many Eggs Should You Eat?
When it comes to disagreements, misconceptions, and whatnots; this questions never fails to deliver. Many have said that avoiding eggs totally means kicking cholesterol and body fats out for good. But this turns out to be a misconception as scientists have discovered.
Talking about eating right, taking two eggs a day is more than safe and very healthy for the body regardless of your weight loss dieting. It also does not increase harmful cholesterol in your body.