Many people are strongly convinced that eggs cause high cholesterol, which is why many stay away from eating them too often. Nutritionists also often recommend avoiding eggs when giving advice on weight loss.
But despite the bad reputation of eggs, various studies still claim that a good and healthy breakfast should include an egg – boiled, fried, sunny-side up or even an omelet. Chicken eggs are high in cholesterol, but the effect of egg consumption on blood cholesterol levels is minimal compared to both trans and saturated fats. Many doctors believe the high sodium bacon, ham and sausage that is regularly consumed with eggs are more to blame. For those who are still in doubt, read on to find out 9 surprising health benefits of eating eggs daily:
9 Health Facts About Eggs:
1. Decreased Cardiovascular Health Risks
Did you know that an egg contains 400 mg of cholesterol? Those figures can scare off even those who love eggs! High cholesterol is a health concern as it can lead to coronary failure. However, the good news is that the 400 mg of cholesterol found in eggs cannot increase the cholesterol level in our bodies.
In fact, a mere ⅓ of the cholesterol found in our blood vessels are from the nutrition in the food we eat. Most of the cholesterol is actually being produced by our own bodies. But this does not mean that we can consume as much as we want. Ingesting greater amounts of cholesterol can also slow down the process of cholesterol production in our bodies.
In a research conducted by the Biomedical Research Center in Baton Rouge, Louisiana, 152 overweight participants were divided into 3 groups. The first group had to choose what they wanted for breakfast, the second group had 2 eggs while the third group had bagels.
Surprisingly, the second group managed to lose 35% of their body fat and 65% more of their weight compared to the other groups. Even more surprisingly, their cholesterol levels did not change at all.
2. Rich In Folic Acid and Decreased Risk of Birth Defects
Studies show that eggs are rich in vitamin B9 – with one egg containing on average 0.7 micrograms. Vitamin B9 is also known as folic acid.
Pregnant mothers are advised to record their folic acid levels regularly. Any insufficiency of folic acid throughout pregnancy could cause nervous system damage to the baby. In some cases, the spinal cord can also develop deformed.
Eating an egg a day should supply the necessary amount of folic acid the body needs.
3. Slower Rate of Aging
A study conducted by Charite, a medical center located in Berlin, states that free-range eggs are a good weapon against skin cancer. The same study also says that it can also slow down aging.
Research faculty members, Professor Jürgen Lademann and Dr. Karoline Hesterberg, discovered that free-range eggs contain an increased level of yellow organic pigments. These pigments are rich in carotenoids, which are antioxidants.
These carotenoids are said to be beneficial when it comes to slowing down aging. The body is not capable of producing carotenoids on its own, so an egg is the easiest source of such an antioxidant.
However, in order to truly benefit from eggs, it is important to learn how to cook them for such a purpose. Professor Lindemann states that a well-cooked egg contains more carotenoids than a raw one.
4. Decreases The Chance Of Cancer
According to a study by the “Breast Cancer Research”, a daily dose of eggs can reduce the risk of breast cancer by 18% – especially among teenage girls.
It is a known fact that eggs are rich in vitamins, minerals and also amino acids. Amino acid levels can affect a woman’s estrogen levels as well, which often have links to breast cancer.
5. A Good Choice For Your Liver, Hair, and Skin
Among the many types of vitamins found in eggs, it’s also important to note that eggs are a good source of vitamin B12, protein, and biotin – all of which are beneficial for hair and skin. Egg yolks are also said to contain sulfur and protein which aids in getting rid of dull hair.
Eggs are also rich in lecithin, a component that is good for improving intestinal problems and helps with detoxification.
6. Maintains Healthy Eyes
Many people are not aware that eggs are also quite beneficial to our eyes. They are rich in carotenoids, zeaxanthin, vitamin A, and lutein, all of which aid in maintaining healthy eyes.
Zeaxanthin and lutein are primarily responsible for protecting our eyes from free radicals, and they are also important for color vision and night vision. Vitamin A is known to be essential for light and dark vision.
Having a decreased level of zeaxanthin and lutein can lead to eye tissue damage, cataracts, and macular degeneration as well.
7. Quicker Weight Loss
Did you know that proteins have a lower glycemic index than carbohydrates? Blood sugar levels tend to rise after consuming foods that have a high glycemic index. After a sudden drop in blood sugar levels, one would most likely feel hungry quicker.
In order to avoid this, it is recommended to include low glycemic index foods in your diet. The glycemic index of an egg is 0, which makes it a perfect addition to your meal.
8. Improved Digestion and A Secured Mind
Eggs are rich in choline; a supplement that is required for various metabolic procedures. Choline is transformed into acetylcholine (e.g. the neurotransmitter) which is needed to transmit stimuli to our mind and also our sensory system.
By eating 2 eggs each day, you’ll get the correct measure of choline for ideal health.
9. Higher Calcium Levels and Solid Bones
If you are keen on obtaining solid teeth and bones, you need to make sure you’re getting enough calcium and vitamin D. An examination by the National Center for Biotechnology Information in Bethesda Maryland found that when proteins and calcium are joined, people are able to maintain solid calcium levels.
Eggs contain a lot of vitamin D, which encourages our body to ingest calcium in a more effective manner.
Based on this information, we can conclude that eggs are still good for our health. Try to buy your eggs from organic farms as they are free from chemicals, and free-range eggs come from animals that have been free from unnecessary suffering and stress.
Despite the many health benefits of eggs, there are individuals with certain medical issues that ought to abstain from eating 2 or 3 eggs each day. Such individuals may be suffering from heart issues, or are diabetic. In these cases, it is suggested that they eat up to 3 eggs each week.