Eggs are AWESOME! Yes, they’re loaded with healthy nutrients and can provide many health benefits. Can I ask you something – did you know that more than 90% of the egg’s calcium and iron are found in the egg yolk? The answer is YES, but the egg white contains almost half of the egg’s protein. Eggs have a high satiety index, which means that they’ll make you feel fuller.
One medium sized egg contains 6g of high-quality protein and other essential nutrients, with the exception of Vitamin C. This is why you should combine a fruit or orange juice with an egg and whole-wheat/low GI bread for breakfast. Eggs are packed with healthy nutrients, which makes them a valuable contributor to a nutritious diet.
STUDY CONFIRMS – a group of researchers have discovered that people who don’t consume eggs were more likely to fall short of Vitamin A, Vitamin E, and Vitamin B12. Eggs contributed 10-20% of folate and 20-30% of Vitamin A, Vitamin E, and Vitamin B12 for people who consumed eggs. This study also revealed that eggs are extremely important for all of us and you should eat them more often. Еggs are among the most nutritious foods on the planet. Eggs are one of the best sources of high-quality protein on the planet. Eggs provide your body with the whole package of amino acids required for building muscle mass and repairing tissues. Nutrition experts even recommend eating three whole eggs per day for a well-balanced diet.
Eggs vs Cholesterol Levels – yes, it’s true that the egg yolk contains a high amount of cholesterol. But, the things are a bit more complex than that. The experts have never found a connection between normal egg consumption and coronary artery disease. What’s cholesterol? Cholesterol is actually a structural molecule that is an essential part of the cell membrane – of every single cell in the body. It’s responsible for the production of testosterone, estrogen, and cortisol, all of which are very important for the normal functioning of the body. Besides getting it from food, our body produces its own cholesterol in the liver. And when we eat foods that are rich in cholesterol the liver simply starts producing less of it, so the total amount of cholesterol in the body changes very little, depending on our diet.
You probably already know that there’s “good” (HDL) and “bad” (LDL) kind of cholesterol. According to the American Heart Association, the “bad” kind contributes to the production of thick, hard deposits that can clog arteries and make them less flexible, increasing the risk of heart attacks and other cardiovascular diseases. On the other hand, the “good” cholesterol actually helps remove the LDL cholesterol from the arteries by carrying it back to the liver, where it gets broken down and passed away from the body, therefore protecting the heart’s health.
BOTTOM LINE – eggs actually contain high amounts of HDL cholesterol, while trans fats found in overly processed and deep fried foods contribute to rising levels of LDL cholesterol. So consuming whole eggs will not only bring vital benefits to your health – it can also reverse the negative effects of your junk food choices.
Nutritional Profile of One Whole Egg
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- B12: 9% of the RDA
- B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
NOTE: eggs contain significant amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc. They also do the following:
- Protect Eyesight
Yes, eggs will protect your eyesight! How this works – well, according to the experts, the egg yolks contain high amounts of lutein, which is a carotenoid that helps prevent macular degeneration (the leading cause of blindness). This carotenoid is found in green leafy vegetables, but research has shown that the body is able to absorb it way better from eggs. In addition, yolks also contain zeaxanthin, an antioxidant that protects your eyes from the harmful ultraviolet radiation.
- Protect Bone Health
Vitamin D is very important for calcium absorption and maintaining bone health, and if you don’t get enough of it, you might increase your risk of osteoporosis and other bone diseases. So, if you don’t have enough time to sunbathe or sunny days, eggs can be a convenient way to supply your organism with a decent amount of vitamin D.
- Fight Off Iron Deficiency
Iron deficiency is usually characterized by frequent headaches, fatigue, and irritability. So, if you suffer from iron deficiency, then you should know that eggs can help you a great deal. The nutritionists claim that just 2 large eggs contain 2 milligrams of iron, and with frequent consumption, you can significantly improve your intake of iron.
- Maintain a Healthy Weight
As we said, eggs can help you increase feelings of satiety and control hunger easily. This means that eggs can help you lose weight and maintain a healthy weight. The high amounts of protein found in eggs provides a steady and sustained source of energy for your body which doesn’t cause a surge in blood sugar or insulin levels.
- Healthy Brain Development
Egg yolks contain high amounts of choline, which will improve the function of the brain. This compound is extremely useful and crucial for healthy brain development in fetuses and newborns.