A lot of health organizations issued warnings about the cholesterol present in eggs. Eggs, just like coconut oil and avocados were thought to be bad for the health. According to medical experts, when we consume foods rich in cholesterol, the liver adjusts itself by lowering its own production. This means that consumption of eggs doesn’t increase the already existing amount of cholesterol in the body, but it only replaces one type with another. Consumption of whole eggs is crucial for one’s health. For example, the yolk has an abundance of healthy nutrients. In fact, more than 90% of the egg’s calcium and iron are found in the yolk. Additionally, the egg white contains half of the egg’s protein. These are 10 reasons why you need to consume eggs on a regular basis:
- Improved performance
Eggs have a high satiety index which means that the eggs will make you feel full. Hence, a medium sized egg has 6 grams of high-quality protein and other essential nutrients, except vitamin C. Therefore, you should consume fruit or orange juice with eggs and whole-wheat/low GI bread for breakfast as breakfast is the most important meal of the day.
- Iron deficiency problems
A great part of the population suffers mild iron deficiency and as a result they experience symptoms like fatigue, irritability, and headaches. Iron is in charge of oxygen supply to the blood and therefore it is very important for the immune system, energy metabolism, etc. The iron found in the yolk of the egg is in the form of heme iron, the most absorbable and usable form of iron present in food. Moreover, many experts believe that this iron is much more absorbable than the iron found in supplements.
- Nutrient adequacy
Eggs are an important part of a nutritious diet due to its high level of healthy nutrients. What’s more, according to a recent study, people who did not consume eggs were more likely to lack vitamin A, E, and B12. On the other hand, the people who included eggs in their daily nutrition had an increase of 10-20% folate and 20-30% of vitamin A, E, and B12.
- Blood cholesterol
Back in the 90s, the eggs got a lot of bad publicity because of their “high” cholesterol levels, i.e. 210 mg per yolk. Numerous studies have shown that there is no relationship between egg intake and coronary heart disease. Furthermore, it is important to know that foods which have a high level of fat like saturated and trans fatty acids have a greater influence of the cardiovascular health than the cholesterol present in egg yolks. Eggs are a healthy and a cheap source of high-quality protein.
- Weight loss
Eggs and toast have a 50% higher satiety index than regular breakfast cereals. Moreover, a number of studies have shown that if the day is begun with eggs, the satiety in obese people is increased and there is a possibility of weight loss.
- Brain health
Choline is a nutrient that encourages and betters brain development in fetuses and newborns. This nutrient is in charge of the improvement of brain and memory function even at old age. Therefore, it is good to consume eggs more often as one egg will provide 28% of a pregnant woman’s choline requirement. Another important aspect is the fact that choline is important during pregnancy and lactation when the reserves are used up. This is a crucial period for the brain development of fetuses and for lifelong memory improvement.
- Improved eye sight and prevention of cataracts
According to medical experts, consumption of eggs, spinach, and broccoli on a regular basis can help you decrease the risk of cataracts and age-related lens and retinal degeneration which is the leading cause of blindness in elder people. Eggs are a good source of lutein and zeaxanthin, carotenoid vitamins essential for one’s vision. When combined, they lower the risk of macular degeneration related to age. The carotenoids protect the eyes from sunlight damage, improve the night vision, and also decrease the risk of cataracts by up to 50%.
- Quality protein
Proteins are crucial elements of one’s nutrition as the body uses up the proteins to build new and repair old muscle tissues. Amino acids are the building blocks of proteins and 9 of these amino acids can’t be produced by the body and must be consumed through foods that contain enough amounts of these essential amino acids for promotion and maintenance of body tissue. Eggs, milk, and fish proteins are complete proteins; however, the egg protein is the best one with a rating of 100. A medium sized egg has approximately the same protein content as 30 grams of cooked fish, meat, or poultry. Therefore, egg protein is the best and least expensive source.
- Bone health
Eggs contain vitamin D which is crucial for calcium absorption and maintenance of bone health. Hence, eggs play an important role in prevention of osteoporosis along with dairy products which are the main sources of calcium.
- Nails and hair health
A lot of biochemical imbalances and shortages in our organism are reflected through the nails or hair. Egg consumption can contribute to a better health of the nails and the hair because of the high amount of amino acids that contain sulphur and the high number of vitamins and minerals. A lot of people have reported that they hair grew faster after including eggs in their diet, especially if they struggled with zinc, sulphur, vitamin A or B12 deficiency.
You needn’t exaggerate with the egg consumption in order to benefit from them because 2 to 3 eggs daily will suffice.