Eggs
have had a bad reputation in the past. Sadly, a lot of people still
believe in this misinformation. You might have too many questions about
the
benefits of eating eggs.
Are Eggs Good For Me? Do Eggs Cause Heart Disorders? Do Eggs Result In Increase Of Cholesterol? Should I Avoid Consuming Them?
Well, the answers depend on who you ask these questions. You will get varied answers to
benefits of eating eggs.
A lot of traditional doctors would still tell you that eggs hike
cholesterol levels and you must be avoiding them. Few claim that only
the whites of the eggs must be used since cholesterol is mostly in the
yolk. And if you try researching about benefits of eating eggs, few
articles might still force upon you the idea that eggs are dangerous and
you must avoid its consumption to avoid health problems.
I’ll be
honest with you, I once thought that these news spread on all media in
order to push drugs by corporations. I only realized about benefits of
eating eggs when I saw a naturopath. I learnt eggs are healthy for you
and those doctors who tell you it is not, are wrong. When my naturopath
told it the first time, I thought he was crazy and I felt how could many
doctors be wrong. However, eventually I realized that they were, and
they weren’t wrong just about eggs.
Eggs are, in fact, a very
healthy food supplement and are packed with very
essential vitamins. They have got great health advantages!
But Won’t Eggs Raise My Cholesterol?
You
might be avoiding eggs since this is one of the prominent reasons that
cause fear in you. Fear of gaining more cholesterol. But, various
studies have revealed that eggs do not raise the
LDL cholesterol.
In fact, they lower them. As per recent research, those people who
consumed three eggs in a day for over twelve weeks were found to have
increased the HDL and decreased the LDL cholesterol. Another prominent
study shows that people who consumed four eggs in a week had lesser
cholesterol than the people who consumed only one egg in a week.
Eggs are real good, and I will list down the
benefits of eating eggs. Read on!
Benefits of Eating Eggs
1. Eggs are Extremely Nutritious
We
all know that nutrition in our diet is very much essential. A whole egg
has got all the nutrients needed to transform one cell into a chicken
baby. One large boiled egg has got.
- Vitamin A: 6 percent of RDA.
- Vitamin B2: 15 percent of RDA
- Vitamin B5: 7 percent of RDA
- Vitamin B12: 9 percent of RDA
- Selenium: 22 percent of RDA
- Phosphorus: 9 percent of RDA
- Folate: 5 percent of RDA
Besides, eggs also have adequate amounts of
Vitamin D, E, K, B6,
Zinc and calcium. Eggs come with about 77 calories, 5 grams of
essential fats and protein of about 6 grams. Eggs also have an array of
trace nutrients which are vital for health. Truly, eggs are quite the
perfect food as they have some amounts of almost all nutrients your body
needs. If you manage to find eggs enriched with Omega 3 or pastured
eggs, it would be even great since they have higher amounts of Vitamin A
and
Vitamin E.
2. Eggs Gave High Cholesterol. However, They Do Not Have Negative Affects on Levels of Blood Cholesterol
Yes, it is true that one of the great benefits of eating eggs that they have high cholesterol. Actually,
one egg has got about 212 milligrams of cholesterol
that is more than half of what is recommended for daily consumption,
which is 300 milligrams. But you need to take note that increase of
cholesterol in your diet does not necessarily mean that there will be
raise in the levels of
blood cholesterol.
Liver,
in reality, generates hugewuantities of cholesterol each day. When you
consume more number of eggs, the liver in turn generates lower amounts
of cholesterol. So that will even it out. Every individual has got
varied responses towards the
benefits of eating eggs.
In 70 percent of the consumers, eggs do not increase the levels of cholesterol.
In
the ‘hyper responders’ who constitue the remaining 30 percent, eggs
will slightly increase LDL and total cholesterol levels. But, this is
quite complex and the changes in approach towards egg consumption might
actually prove to be beneficial.
3. Eggs Increase HDL Cholesterol ( Basically Good Cholesterol)
HDL
means High Density Lipoprotein. HDL cholesterol is generally known to
be the good king of cholesterol. Those who have got increased levels of
HDL cholesterol are known to be less prone to the risks of heart
disorders, strokes and many other health issues. Consuming eggs is one
way you can increase the levels of HDL cholesterol in your body. A study
has confirmed that consuming two eggs everyday for about six weeks can
increase the levels of HDL cholesterol in your body by 10 percent.
4. Eggs Have Choline Which is an Essential Nutrient Which Most of The People Lack
Have you ever heard of something called
Choline?
If no, don’t worry since most of the people have no idea that it
exists. Choline is indeed a very important substance which is mostly
adjoined with the Vitamin B. Dietary researches have revealed that 90
percent of people in Untied States alone are getting lesser quantities
of Choline than what is recommended. Eggs are a great source to get
Choline. One whole egg has got more than 100 milligrams of Choline.
Since we lack this nutrient, isn’t it better to consume eggs?
5.
Eggs Vary In Types Of LDL Cholesterol From Little To Large And Dense.
This Has Direct Implications On Decreased Risks Of Heart Problems
LDL cholesterol
is usually known to be a bad cholesterol. Having larger levels of this
cholesterol can directly affect in heart disorders. However, what people
do not recognize is that there are sub categories of this cholesterol
which is classified with respect to the varied sizes. There are tiny
dense LDL cholesterol and there are larger LDL cholesterol. A lot of
studies have revealed that people with comparatively smaller and denser
LDL particles are more prone to the risks of heart disorders than the
people who are having larger LDL cholesterol. Though eggs are known to
slightly increase the levels of LDL cholesterol in some consumers,
studies have shown that these particles vary from dense, small and
large. Isn’t that a good thing?
6. Eggs Have Got Zeaxanthin and Lutein, Which are Antioxidants Having Huge Benefits With Respect to Healthy Eyes
Worsening
of the eye sight is one among the results of aging. There are many
nutrients which help fight few of the destructive processes which can
have a bad effect on our eyes
. Zeaxanthin and Lutein
are two such prominent nutrients. They are strong oxidants which have
the ability to build themselves up in the eye’s retina. Studies have
confirmed that eating enough quantities of the mentioned nutrients can
potentially decrease the risks of macular degenratjkn and cataracts, two
of the highly common eye problems. Egg yolks have huge amounts of
Zeaxanthin and Lutein.
Eggs are also rich in Vitamin A and this deserves to be mentioned since the deficiency of
Vitamin A is the most general reason for blindness among people.
7. In Pastured Eggs or Omega 3 Eggs, They Can Decrease Triglycerides Too
It
does not only matter what we are eating, what sorts of foods we ate
also matters. In this context, not every type of egg is created equal.
The composition of nutrients in the eggs vary based on how the chickens
were fed and bred. Eggs we obtain from pastured eggs or from hens which
were fed with feeds enriched with Omega 3 are likely to be richer in
omega 3 fatty acids. These fatty acids are renown to decrease the levels
of triglycerides in the blood, which is a prominet reason for heart
disorders. Studies have revealed that consuming eggs that are rich in
omega 3 is a great effective method of decreasing the levels of
triglycerides in the blood. One prominent study states that five such
eggs every week for about three weeks can decrease triglyceride levels
by nearly 18 percent.
8. Eggs are Rich in High Quality Protein, Along With Required Amino Acids
Proteins
are famous as the building blocks in our body. They are utilized to
develop all kinds of molecules and tissues which serve both functional
and structural purposes in our bodies. Having adequate amounts of
protein in the diet is very much essential, and studies say that the
amounts that are currently recommended might be very less. Eggs are a
great source for such proteins, with one whole egg having about six
grams of protein. Eggs also have all the required amino acids which are
in proper ratios. This way, our bodies can be well equipped with these
nutrients for complete usage of the protein present in them. Eggs have
ample protein and consuming these proteins can aid you with losing
weight, enhancing mass of the muscles,
decreasing the blood pressure and also optimizing the health of your bones.
9. Eggs Don’t Increase the Risks of Heart Disorders. In Fact, It may Decrease the Risks of Getting a Stroke
Over the past, eggs have taken a lot of criticism. It has been accused of causing heart problems since they have
cholesterol
in them. A lot of studies in the recent times have researched upon the
connection between consuming eggs and risks of heart problems. In a
review of seventeen studies on about 263,938 consumers of eggs, there
was no connection found between heart disorders and consumption of eggs.
But few studies have also claimed that consumption of eggs among people
suffering from diabetes has resulted in heart disorders. If eggs are
the actual cause for this increased risk is actually unknown. However,
such studies have not been able to confirm that eggs were the main
cause.
10. Benefits of Eating Eggs That Can Help You Lose Weight
Eggs
are highly filling. You feel sumptuous since protein is the most
filling macronutrient and eggs have lot of proteins. Eggs stand
somewhere in the top of the scale known as Satiety index. This Index is
the measure of how the foods are able to generate the feeling of being
full among people that can decrease further intake of calories. In a
study conducted on Thirty overweight women, consuming eggs rather than
bagels for their breakfast helped them feel full which resulted in
lesser calorie intakes further. In another prominent study, replacing
eggs instead of bagels for
breakfast showed considerable
weight loss in a period of about 8 weeks.
11. Benefits of Eating Eggs : Boost Nerve and Brain Health
Every
egg contains 20 percent of everyday recommendation of intake of the
nutrient choline. Choline is very important for phospholipids that are
used in every cell membranes. Ample amount of choline is needed for
nerve and brain health. Our mind’s health is as important as the
physical health, right?
12. Eggs Have Tyrosine and Tryptophan
Tyrosine and tryptophan
are two essential amino acids which have excellent antioxidant
properties. Besides, Tryptophan us vital since it is converted into
serotonin which is basically an enhancer of mood, and is also concerted
to melatonin which is at the pineal gland and helps you to get better
sleep.
13. Eggs Have Calcium
Each whole egg has about 0
milligrams of calcium. Though it isn’t a significant source of the
nutrient, ample intake of eggs could decrease the risks of colon
polyups.
Calcium also helps to keep the bone healthy.
14. Eggs Decreases Birth Defects
This
super food has folate which is a nutrient and studies have revealed
that folate can avoid defects of birth if consumed prenetally. Every egg
has got about 40 micrograms of folate.
15. Eggs Aid for Healthy Nails and Hair
The
eggs have sulfur in it, and also have got vital minerals and additional
vitamins that play a major role in promoting healthy nails and hair. As
a result, you will get healthy nails and
hair growth if you consume eggs!
16. Eggs Decrease Oxidative Stress
Eggs have a very vital macro nutrient known as Selenium that helps in decreasing oxidative
stress.
17. Decreased Risks of Prostate Tumors
This
super food is an amazing selenium source that has associated itself
with avoiding cancer. Specifically in specific tumors that affect the
prostate.
18. Enhances Functioning of Immune System
Eggs
have got ample amount of iron which aids in supporting your immune
system to stay healthy. Besides, they also take care of adequate
production of red blood cells.
19. Eggs Decrease Risks Related to Breast Cancer
Recently,
a study has revealed that those women who consumed more quantities of
choline present abundantly in eggs were 24 percent less prone to the
risks of getting affected by breast cancer.
20. Decreases Inflammation
Eggs
have choline in them which helps in decreasing inflammation in your
body the chronic inflammations have been linked to enhanced risks of
Alzheimer’s, osteoporosis, type 2 diabetes and cognitive decline.
21. Good for Development of Foetus
Again,
the choline in the eggs is also vital for pregnant women since it is
important for correct brain development of foetus and also avoiding
defects related to neural tubes.
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