A few years ago, health organizations issued a warning about the cholesterol contained in eggs. Like many other foods such as coconut oil or avocados, eggs were mistakenly thought to be bad for your health. However, soon it was discovered that this isn’t true, quite the contrary, that all these foods are extremely health beneficial and here we’ll show you why.
While the average large egg delivers between 180-186 mg of cholesterol, your liver produces anywhere between 1,000 mg to 2,000 mg each day on its own. Basically, when you consume foods that contain cholesterol, your liver adjusts itself by decreasing its own production. This means that eating eggs doesn’t increase the existing amounts of cholesterol in your body, you’re simply replacing one type with another.
Here’s why eggs are so beneficial and should be consumed regularly:
When it comes to nutritional value, eggs really give you the best bang for your buck. Loaded with vitamin A, E, B6 and B12, thiamin, riboflavin folate, iron, phosphorous, magnesium, selenium and so much more, it’s hard to find other foods with such a varied nutrient profile.
The greatest criticism against eggs is that they contain high levels of cholesterol. However, eggs contain high-density lipoproteins (HDL) which are actually vital for the body and brain.
HDL provides stability in every cell of your body and helps your body produce vitamin D and hormones like testosterone, estrogen and cortisol. Unlike low-density lipoprotein (bad cholesterol), which clings to the walls of your blood vessels, HDL cholesterol scrubs the inner walls of these vessels and prevents atherosclerosis. It also lowers LDL levels and does not contribute to heart disease or stroke in otherwise healthy people, so you can eatas many as you want . Regular egg consumption can, however, increase likelihood of developing cardiovascular disease in diabetics. So there you have it, the confusion surrounding the health status of HDL in eggs and high cholesterol has been debunked.
Have you heard about choline? It’s an important nutrient which stimulates brain development and jogs the memory. It is a precursor to a neurotransmitter known as acetylcholine, and it is vital for the pregnant women because it reduces the risk of development of abnormalities in the fetuses. It’s known that as much as 90% of Americans lack choline from their bodies and this is the main cause of muscle damage and non-alcoholic liver fatty disease.
4. Keeps your vision sharp
Eggs contain lutein and zeaxanthin, carotenoid vitamins that are essential for your vision. Together, they reduce the risk of age-related macular degeneration, which causes blindness in older age. The cartenoids protect the eyes from sunlight damage, improve night vision and reduce risk of developing cataracts by up to 50%.
5. Feed your muscles
Eggs are an excellent source of proteins, just 2 eggs contain the same amount as a portion of meat, minus the fat and acidity. Many diets recommend that people only eat the egg whites but it’s the yolk that contains half of the protein amount in eggs.
6. Feeds Your Bones
Eggs contains both calcium and vitamin D, the building blocks your body needs to maintain bones, particularly for ensuring proper bone density. Vitamin D actually boosts your body’s ability to absorb calcium . Calcium is also necessary for blood clotting, nerves signals and muscles contractions .
7. Promotes Weight Loss
Because eggs are nutrient-dense, they are more filling than most foods. They’re also low in calories, making them much more diet-friendly than most protein-rich foods. The Journal of the American College of Nutrition and the International Journal of Obesity both conducted studies that concluded that eating eggs during breakfast can reduce the amount of food you eat later in the day .
The habit also resulted in greater weight loss, greater reduction in waist circumference and greater reduction in body fat than other breakfast foods.
What all of this means is that adding eggs to your diet isn’t unhealthy. In many cases, eggs will benefit your body more than you think. While you shouldn’t try to eat 10 eggs everyday, 2 to 3 eggs per day is perfectly fine in healthy individuals who are trying stay healthy.