According to nutritionists “three eggs a day will keep the doctor away”. Have in mind the fact that the egg yolk should not be excluded from your menu. It is believed that eggs, particularly egg yolks, may affect your dieting goal, which is not true, continue reading and find out why.
Eggs are consumed by people from ever as they are highly nutritious and very beneficial for our bodies. They are high in essential minerals and vitamins and are the best natural high-protein source. Likewise, they are rich in amino acids which aid in building muscle mass and repair body tissues.
Well renowned nutritionists recommend three whole eggs a day if you want to have balanced diet. Previously eggs were avoided because it was believed that the yolk is high in cholesterol, but things are not what they seem to be. It is true that the yolk is high in cholesterol, but it is also beneficial for the body, it sounds complex, but we shall explain it further in the text.
What is cholesterol?
Cholesterol is a structural molecule being the vital part of the cell membrane. It is accountable for the testosterone, estrogen, and cortisol production, which support the proper function of the whole body.
The liver also produces cholesterol, therefore when we eat high-cholesterol foods; it produces it in lowered amounts.
There are two types of cholesterol: HDL is the good cholesterol, and the LDL is the bad cholesterol.
The American Heart Association states that the “bad”, LDL, cholesterol, leads to the production of thick, hard deposits that clog arteries thus lowering their flexibility, and because of that increases the risk of heart attacks and other cardiovascular diseases.
On the other hand, the “good”, HDL, cholesterol protects the cardiovascular health, because it removes the LDL cholesterol from the arteries by carrying it back to the liver, where it is broken down and eliminated from the body.
For that matter, eggs are high in cholesterol, but high in the good HDL cholesterol. The trans fats from the consumed processed and deep fried foods lead to elevated levels of the bad LDL cholesterol. Thanks to the consumption of eggs the negative side effects of consumed junk foods are substantially reduced.
Here it is the nutritional profile of 1 whole egg:
Protein: 6 grams
Healthy Fats: 5 grams
Folate: 5% of the RDA
Selenium: 22% of the RDA
Phosphorus: 9% of the RDA
Vitamin B2: 15% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B5: 7% of the RDA
Vitamin A: 6% of the RDA
Eggs are rich in vitamin K, E, D, B6, calcium and zinc.
Health Benefits of Eggs Consumption
Healthy Brain Development
Egg yolks are rich source of choline, which is vital substance for the proper function of the brain, particularly for the development of the brain in fetuses and newborns. So, consuming eggs during pregnancy and lactation can enhance the development and function of the brain in babies.
According to a conducted study at the University of North Caroline revealed that choline has the ability to reduce cancer risk by 24%.
Egg yolks are rich in lutein, a kind of carotenoid that protects against macular degeneration, being the main cause of blindness. This substance is as well as contained in green leafy vegetables; however the better absorption of the body is from eggs. Likewise, egg yolks are high in zeaxanthin, which is an antioxidant that protects your eyes from the harmful ultraviolet radiation.
Protect the Health of Bones
Vitamin D is vital for calcium absorption thus offering proper bone health, and if the body lacks this vitamin then the risk of osteoporosis and other bone diseases is substantially increased. This vitamin is deficient in many foods, and because of that people are commonly short of it especially during wintertime when there isn’t enough sunlight. Therefore, consume eggs and naturally supply your body with this essential vitamin.
Fight Iron Shortage
Lack of iron is accompanied by the following symptoms: headaches, fatigue, and irritability. Two large eggs have in their content 2 milligrams of iron, so regular consumption will particularly boost the iron levels.
A Healthy Weight
Eggs offer a feeling of fullness which helps in the weight loss process. By consuming eggs you will not have the need for extra calories during the day, and thanks to the contained protein the energy levels will be boosted thus preventing an occurrence of surge in blood sugar or insulin levels.
So, if you want to enhance your overall health, consume eggs as they are delicious with high nutritional value and for sure deserve a special place on your plate every day.