Why should we eat more eggs?
Several years ago, health organizations issued a warning about the cholesterol which is contained in eggs. Like a lot of other foods such as coconut oil or avocados, eggs were mistakenly thought to be bad for your health.
While the average large egg delivers between 180-186 mg of cholesterol, our liver produces anywhere between 1,000 mg to 2,000 mg every day on its own.
When we consume some foods which contain cholesterol, our liver adjusts itself by decreasing its production. This actually means that eating eggs does not increase the existing amounts of cholesterol in our body, but we are simply replacing one type with another. So, would it be a good thing to eat more eggs?
Today, taking a closer look at this yummy breakfast food, we will present to you the seven reasons why it is worth to incorporate more of it into your diet.
When it comes to nutritional value, eggs will really give you the best band for your buck. Loaded with vitamin A, as well as E, B6 and B12, thiamin, riboflavin, folate, iron, phosphorous, magnesium, selenium and so much more, it is hard to find some other foods which have such a varied nutrient profile.
The biggest criticism against eggs is that they contain high levels of cholesterol.
However, eggs also contain high-density lipoproteins (HDL) that are actually vital for our body and our brain.
HDL provides balance in every cell of our body, and it also helps our body to produce vitamin D, as well as hormones like testosterone, estrogen, and cortisol.
Unlike low-density lipoprotein (or bad cholesterol), which clings to the walls of our blood vessels, HDL cholesterol scrubs the inside walls of these vessels, and it also prevents atherosclerosis. It also lowers LDL levels, and it doesn’t contribute to heart disease or stroke in otherwise healthy people, so we can eat as many as we want to.
However, regular egg consumption can increase the likelihood of developing cardiovascular disease in diabetics.
So, there you have it, the confusion which surrounds the health status of HDL in eggs and high cholesterol has been discovered. You can eat more eggs with less worry.
In order to keep the levels of cholesterol controlled, it will be best just to avoid eating extreme amounts of sugar, as well as exercise daily, maintain a healthy weight, eat more vegetables and stop smoking.
Eggs are also a great source of choline, which is an essential nutrient that promotes brain development, as well as memory function. It is actually a precursor for neurotransmitter which is called acetylcholine. It is very important for the brain that pregnant women are highly suggested to take choline supplements in order to avoid developmental abnormalities in the womb.
Currently, roughly 90% of Americans are deficient in choline, making them more prone to muscle damage, as well as non-alcoholic fatty liver disease.
4. It keeps our eyes sharp
Eggs also contain lutein, as well as zeaxanthin, which are carotenoid vitamins that are essential for our vision. Together, they can reduce the risk of age-related macular degeneration, which can cause blindness in older age.
The carotenoids also protect our eyes from sunlight damage, improve our night vision, as well as decrease the risk of cataracts developing by up to 50%.
5. Feed our muscles
Two eggs actually supply as much protein as one serving of meat, without exposing us to as much fat and acidity as most meats. Even though many diets suggest eating only the egg whites for a lean, as well as strong, protein source, but half of the complete protein in it is found in its yolk. So, you should eat more eggs to gain muscle. It is good on the wallet too.
6. Feed our bones
Eggs also contain both calcium and vitamin D which are the building blocks that our body needs to maintain bones, particularly for ensuring proper bone density. Vitamin D actually boosts the ability of our body to absorb calcium. Calcium is necessary for blood clotting, as well as nerves signals and muscles contractions.
7. Promotes weight loss
As eggs are nutrient-dense, they are more filling than most foods. They are also low in calories, which makes them much more diet-friendly than most of the protein-rich foods. The Journal of the American College of Nutrition, as well as the International Journal of Obesity both, conducted studies which concluded that eating eggs during breakfast can reduce the amount of food that we eat later in the day.
The practice also resulted in greater weight loss, as well a bigger reduction in waist circumference and higher reduction in body fat than other breakfast foods.
All this means that adding eggs to your diet is not unhealthy. In many different cases, eggs will benefit our body more than we think. While we should not try to eat ten eggs every day, 2 to 3 eggs per day will be perfectly fine in healthy individuals that are trying to stay healthy.