Published: 2023-11-29
Views: 381
Author: Riley White
Published in: Nutrition

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken.

Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol.

The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

Benefits of Egg

1. Heart Health

Eggs have been vilified for decades for their supposed contribution to heart disease. Recent research does not support this.

An important study out of Harvard University in 1999 found no link between one egg per day and heart disease in the general population. Numerous studies since this one has vindicated eggs.

It turns out that eggs don’t significantly raise blood cholesterol in most people. Yes, the egg yolk contains cholesterol, but it appears that consuming cholesterol in the diet doesn’t significantly increase blood cholesterol or the risk of heart disease.

Then again, there is a small part of the population that are “hyper-responders.”

These people may see a mild increase in their blood cholesterol when they consume foods rich in cholesterol. Luckily, this increase might be mitigated by other positive cholesterol changes seen in people who eat eggs.

2. Weight Loss

Eggs can support weight loss efforts. They are low in calories and provide both fat and protein, increasing satiety and satiation. Meaning, eggs help fill us up fast and keep us full between meals.

One study found eating eggs for breakfast led to more balanced blood sugar and insulin, suppressed the “hunger” hormone ghrelin, and reduced calorie intake. Egg eaters also appear to increase hormones that reduce appetite.

3. Brain Health

Several nutrients in eggs support brain health – choline, lutein, omega-3 fats, B-vitamins. Choline is an essential nutrient found in the egg yolk that supports brain health. It is especially important for fetal brain development. Choline helps build cell membranes.

What’s more, choline is needed to create acetylcholine, an important brain chemical needed for mood, memory, muscle control, and other nervous system functions.

4. Mental Health

Eggs provide nutrients that support mental health. Studies have shown a link between low levels of folate, vitamin B12, vitamin D, and omega-3 fats in people with depression. Eggs provide all these nutrients.  

Low B-vitamin (B12, B6, folate) levels are associated with depression. Vitamin B-12 and other B vitamins help create brain chemicals that affect mood.

5. Vision

Egg yolks provide vitamin A and two carotenoids, lutein and zeaxanthin. Many people know that vitamin A is essential for the eyes, but fewer people are aware of the critical role lutein and zeaxanthin play. 

Lutein and zeaxanthin are powerful antioxidants. They filter harmful blue light and protect cells in the eyes.

6. Your Bones and Muscles will get Stronger.

Just one whole egg at breakfast gives you 6 grams of protein in your diet. Protein is an essential building block for your body’s tissues, including muscles, bones, nails, skin and hair.

Every cell in your body has protein in it. Not only does protein help build your body’s tissues, it helps repair them when they are damaged.

The recommended daily amount of protein varies according to lifestyle, age and overall health, but generally, healthy adults should get about 7 grams of protein for every 20 pounds they weigh. Six grams from an egg is a good start to your day.

7. Reduce the Risk of Breast Cancer

Dietary modifications are a well-respected means of reducing your overall risk of developing cancer. Most anti-cancer diet are rich in fruits, vegetables and whole grains.

You can increase the effectiveness of your preventative diet by adding eggs on a regular basis. Case studies show that the choline found in egg yolks to be associated with a reduced overall risk of breast cancer.

Additionally, other studies show that women who consume two or fewer eggs per week have a slightly elevated overall risk of developing the disease.

What Type of Egg is the Healthiest?

Regardless of the type of egg you choose – organic, conventional, free-range, white, or brown – you really can’t go wrong. Even your standard egg will provide a powerhouse of nutrition.

The nutritional value can be influenced by the hen’s diet, health, and environment. Studies have found a modest difference in the nutrient levels in organic versus conventional eggs.

Contrary to what many believe, the color of the egg doesn’t impact the nutritional quality. And, brown eggs are not superior to white eggs. Interestingly, the egg color is related to the hen’s earlobes. White eggs come from hens with white earlobes.

Egg whites vs. Egg yolks

The egg yolk and egg whites both provide complete protein. The whites provide 50%-60% of the egg’s protein, but that’s no reason to throw away the yolk.

Many of the health producing nutrients are in the yolk. B-vitamins, vitamin D, vitamin A, choline, lutein, zeaxanthin, and omega-3 fats are all found primarily in the yolk. 

What’s the Healthiest Way to Prepare Eggs?

Eggs are incredibly versatile, and there are many healthy ways to prepare them. Hardboiled or poached eggs are both healthy and simple to prepare.

Hardboiled eggs are an excellent addition to a salad. When frying or scrambling eggs, consider using heart-healthy extra-virgin olive oil. Don’t overcook eggs.

High heat and longer cooking time can reduce nutrients and increase cholesterol oxidation. Oxidation can lead to more significant free radical formation.

 To make your eggs even healthier, combine them with fiber-rich whole-grains and vegetables and ditch the processed meats (e.g., bacon) sidekick.

Processed meats are inflammatory and can increase the risk of cardiovascular disease when consumed in excess.

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