The delicious taste, dense nutritional profile, and versatility of whole eggs reserve their place on our plates on a daily basis. Some people believe that eggs, especially the egg yolks, might affect their dieting goals, but we intend to neutralize those rumors. Eggs are in fact extremely nutritious and among the most beneficial on the planet. They are a rich source of essential minerals and vitamins and are the best natural high-protein source. They are high in amino acids which help the building of muscle mass and repairing tissues.
According to nutritionists, you should consume three whole eggs daily to have a well-balanced diet. You might have heard that the yolk is high in cholesterol, but things are not as you have probably considered at first. While it’s true that the egg yolk contains a high amount of cholesterol, things are a bit more complex than that.
Cholesterol is, in fact, a structural molecule that is a vital part of the cell membrane, and it is responsible for the production of testosterone, estrogen, and cortisol, which support the normal function of the entire body. Cholesterol is also produced in the liver, so when we consume high-cholesterol foods, it produces it in reduced amounts. According to the American Heart Association, the bad, LDL, cholesterol, leads to the production of thick, hard deposits that clog arteries and reduces their flexibility, but raises the risk of heart attacks and other cardiovascular diseases.
In contrast, the “good” cholesterol protects the cardiovascular health, as it eliminates the LDL cholesterol from the arteries by carrying it back to the liver, where it gets broken down and removed from the body. Eggs are high in HDL cholesterol, while trans fats from processed and deep fried foods lead to increased levels of LDL cholesterol. Therefore, the consumption of eggs actually reduces the adverse effects of junk foods.
This is the nutritional profile of one whole egg:
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- Vitamin B2: 15% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin A: 6% of the RDA
- Selenium: 22% of the RDA
- Phosphorus: 9% of the RDA
- Folate: 5% of the RDA
- Eggs are also high in calcium, zinc, vitamin K, E, D, and B6.
These are their health benefits:
Healthy Brain Development
Egg yolks are high in choline, which is essential for the brain function, especially for the development of the brain in fetuses and newborns. The consumption of eggs during pregnancy and lactation boosts the brain development and function of babies. A study conducted at the University of North Caroline showed that choline can lower the breast cancer risk by 24 percent.
Protect Bone Health
Vitamin D is essential for the absorption of calcium, and proper bone health, so its deficiency raises the risk of osteoporosis and other bone diseases. This vitamin is naturally present in very few foods, so people often lack it. Especially in the winter, then you do not have enough time to enjoy the sun, you can naturally supply your body with this vitamin through the consumption of eggs.
Fight Off Iron Deficiency
The symptoms of iron deficiency include fatigue, headaches, and irritability. Yet, 2 large eggs contain 2 milligrams of iron, so the regular consumption will significantly boost the iron levels.
The egg yolks are high in lutein, which is a type of carotenoid that protects against macular degeneration, which is the main cause of blindness. Green leafy vegetables also contain it, but the body absorbs it better from eggs. Yolks are also rich in zeaxanthin, an antioxidant that protects your eyes from the dangerous ultraviolet radiation.
A Healthy Weight
Eggs provide a feeling of satiety and thus limit the calorie intake during the rest of the day. This leads to weight loss and the protein in them boosts energy levels and prevents a surge in blood sugar or insulin levels. Apparently, three eggs a day- keep the doctor away! Therefore, to strengthen your overall health, you should make eggs a staple food in your diet.
Note that you should consume yolks as well, as they are extremely beneficial.