Did you know that eggs are a power-packed superfood with tons of benefits? Eggs are healthy, good-for-you, and very versatile when it comes to finding delicious ways to eat them. This post breaks down the benefits of eggs and gives you reasons to eat them more often!
When I think of eggs, I think of all of the delicious ways to make them and use them in recipes. But for some people, eggs are synonymous with thoughts of high cholesterol when, in fact, that should not be a concern at all.
Yes, the egg yolk has cholesterol, but unless your diet consists of a ton of eggs, you simply don’t have to worry about it.
The truth is, the benefits of eggs far outweigh the cholesterol issue.
Eggs are tasty, and they are inexpensive, too. They are versatile and easy to cook. But let’s look at the health benefits of eggs, also, shall we?
Since the primary concern most people have is the potential rise in cholesterol levels, we first need to know what cholesterol actually is and how it works in the body. Cholesterol has a vital function in that it assists in the structure of cells. Cholesterol also aids in the production of hormones like testosterone and estrogen.
So, what’s the scoop on too much cholesterol? Studies show that eggs are not always the link to high cholesterol. In fact, 70% of the healthy population does not experience a rise in bad (or LDL) cholesterol levels from consuming eggs.
CAN I EAT EGGS EVERY DAY?
You can eat eggs every day in moderation. Remember, the method in which you cook them is crucial as well. Boiled, poached, and baked are the ideal ways to cook them. An omelet or cooked as scrambled is okay as well, but remember to go easy on the butter and cheese, or you defeat the purpose of the healthy egg.
ARE EGGS GOOD FOR LOSING WEIGHT?
The answer is yes, definitely! Enjoy eggs in multiple ways – there are so many delicious ways to cook them - because they can boost weight loss.
How? The Rochester Center for Obesity has declared that eggs, when eaten for breakfast, can help you eat less, up to approximately 400 calories per day. This is because they fill you up and are high in healthy protein. Here are additional ways eggs are beneficial for losing weight:
- One large egg contains about 80 calories
- Eggs can help to increase your metabolism
- Eating eggs causes stable blood glucose and insulin response
- Eating eggs suppresses the hunger hormone (ghrelin), leaving you more satisfied throughout the day
BENEFITS OF EGGS
1. EGGS ARE FULL OF NUTRIENTS
Eggs are a nutritionally-packed food. The many benefits of eggs include:
- Vitamins A, B5, B12, B2 add to your daily recommended requirement
- Vitamins B6, D, E, and K are found in eggs
- Selenium is a cancer-fighting antioxidant
- Phosphorus aids in healthy bones and teeth
- Calcium helps your bones stay strong
- Zinc helps your immune system
- Healthy fats
- Omega-3 enriched eggs have even more healthy fat and Vitamins A and E
2. EGGS INCREASE GOOD CHOLESTEROL (HDL)
Eggs raise cholesterol, yes. But it’s the good cholesterol (HDL) that reigns. To explain it further, HDL is high-density lipoprotein. It’s been suggested that elevated levels of HDL lower the risk of stroke and heart disease. And just to clear up the cholesterol conundrum, your liver produces cholesterol every day, but when you eat more of it, the liver simply produces less. So, it evens out. Eggs don’t raise cholesterol in the blood of most people, saturated fats from processed foods do. And so does too much red meat.
3. EGGS REDUCE THE RISK OF HEART DISEASE
Eggs have to be eaten in moderation, just like everything else because yes, if you eat an overabundance of eggs every day, and if you eat them fried in lots of butter and on top of a juicy burger, well, your heart may suffer. But eggs do contain heart-healthy and heart disease-preventing nutrients. Folate, unsaturated fatty acids, Vitamin E, and some B Vitamins are found in eggs.
4. EGGS ARE GOOD FOR EYE HEALTH
Eggs contain vitamin A, which is essential to eye health. This is crucial to point out because Vitamin A deficiency is the most common cause of blindness in children in developing countries, pointing to its importance. As well, zeaxanthin and lutein are two nutrients that can reduce the risk of macular degeneration and cataracts. One study showed that an egg yolk per day significantly increased both of these nutrients in the blood.
5. EGGS ARE GOOD FOR BRAIN HEALTH
An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.
6. EGGS ARE SATISFYING
A scale called the Satiety Index ranks the egg as very high. It’s a high-protein food that increases fullness because eggs are filling and so nutrient-dense. Eating a satisfying food like eggs helps to prevent snacking as well.
7. EGGS CAN LOWER THE RISK OF BREAST CANCER
A research study at Harvard University cited that eggs can lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.
8. EGGS ARE A GOOD SOURCE OF PROTEIN
Protein is often called a building block of the body, and that is the truth for sure. One egg contains 6.5 grams of protein. If you have a three-egg omelet, you are getting 19.5 grams of protein, which is almost half of your daily limit. So, you are consuming only 250 calories (more of course, with omelet additions), and it’s a very satisfying meal.
9. EGGS CAN LOWER TRIGLYCERIDES
Triglycerides are a risk factor for heart disease. You see, when you eat, the fat that is not needed right away is converted into triglycerides. They are found in your blood and fat cells. Omega-3 enriched eggs contain fatty acids that reduce blood triglycerides. But note, it is Omega-3 enriched, or eggs from pasture-fed chicken that have this capability.
10. EATING EGGS ALONGSIDE OTHER FOODS IS BENEFICIAL
So, we’re learning that the egg on its own is a near-perfect food. The benefits of eggs are easy to see. But did you know that eating eggs alongside other food can boost your vitamin intake? That’s right – when you add an egg to a salad, for example, you will absorb more of the vitamin E in the peppers, avocado, nuts, and greens found in the dish. And remember, the egg will give you a boost of protein.
HOW TO SELECT AND STORE EGGS
It's important to point out there is no nutritional difference between white and brown eggs. The taste and quality are the same. Fun fact: Backyard chickens often lay brown eggs. Yes, the eggs of these home-raised chicken taste delicious, but it is because of the quality of the feed, not the color of the eggs.
If you can, select eggs from organically-raised or free-range chickens. Why? One reason is that the amount of vitamin D is higher in the eggs of these chickens because they have more access to sunlight. When purchasing, make sure that none of the eggs in the carton are cracked, and then store them in the fridge for up to one month.
MORE HEALTHY EGG RECIPES
Now that you know how good eggs are for you, you’ll want to include them in your diet more often! Choose from these yummy egg dishes:
- Healthy Egg Muffin Cups
- How to Make the Best Scrambled Eggs
- Baked Eggs in Spaghetti Squash Nests
- Frozen Breakfast Burritos
- How to Make Perfect Fluffy Omelets
- Make-Ahead Freezer Breakfast Sandwiches
- Perfect Avocado Toast
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