Eggs Are Very Nutritious
Eggs contain great source of vitamins which make them ideal health food. The consumption of eggs can prevent stroke or they can be powerful addition that you can include in your diet in order to keep your health.
As we said before, one of the most nutritious foods on the world are eggs. They contain quality proteins, minerals, good fats, vitamins, trace nutrients. Eggs also contain amount of Vitamin E, Vitamin K, zinc and calcium.
A single 50 g egg contains:
- 5% of vitamin A
- 10% of Vitamin D
- 10 % of vitamin B12
- 5% of vitamin B6
- 28% of Selenium
- 9% of Phosphorus
- 15% of vitamin B2
One large egg contains 72 calories, 6 grams of protein and 3 grams of healthy fats.
Eggs contain a little bit of every nutrient that we need. They contain trace nutrients which are important for our health.
Here are some of the biggest health benefits of eggs:
Eggs Provide Good Eye Health
Eggs are full of antioxidants such as lutein and zeaxanthin. Lutein and zeaxanthin are potent antioxidants which lower the risk of developing eye problems or macular degeneration. This importance has been already mentioned in my article about best 9 foods that improve and protect your eyesight.
A study carried by researchers from Tufts University, and published in 1999 in American Journal of Clinical Nutrition, states that lutein and zeaxanthin are increased in the body when we consume eggs yolks.
These benefits can be achieved if we consume the eggs yolks.
An article by Alfred Sommer, which was published in the Encyclopedia of Life Sciences, states that lack of vitamin A results in more than 500,000 new cases of blindness every year. This vitamin keeps your eyes healthy and is abundant in eggs.
Eggs Aid You In Losing Weight
Eggs are one of the 5 foods that help you in losing weight. By consumption of eggs you can lose 88 pounds in a year.
A study published in the Journal of the American College of Nutrition, states that people who eat protein-rich eggs for breakfast, can better control their appetites while they try to lose weight.
This is because eggs provide great satiety after an eggs breakfast (compared with group of participants who ate a carbonhydrate-rich bagel)
This lead that the participants who ate eggs, had few calories after eating them. The effect lasted for 36 hours in some of the participants.
Eggs Provides Strong Bones and Muscle Strength
Eggs are natural sources of vitamin D. When vitamin D is combined with calcium provides strong bones and prevents the appearance of osteoporosis.
Strong muscles are built due to the proteins in the eggs. Your body can easily use the eggs protein in order to renew muscle tissue and raise the amount of muscle mass. Some other proteins don’t have the ability to do these benefits.
Eggs Improve Brain Health
Eggs contain nutrient that is called choline. They also contain nutrients that can prevent dementia and Alzheimer’s disease. Eggs also boost the brain power.
Eggs are great source of choline: 1 large egg can provide 35% of daily needed choline- which is great news, because a study published in The Journal of the Federation of American Societies for Experimental Biology states that 90% of Americans don’t get enough choline.
According to a study, which was published in the American Journal of Clinical Nutrition, 1,391 participants were taken as volunteers. The volunteers were between 36 and 83 age. The volunteers who had increased level of choline had improved cognitive function, including verbal and visual memory.
What is more, a study of British Journal Nutrition in more than 2,000 adults who were aged 70, found that they had increased choline and better performances on cognitive tests of cognition, perception speed, executive function and sensory motor speed.
Eggs Prevent Breast Cancer and Heart Disease
According to a study, carried by scientists from Nutrition Department at North Carolina University, is was found that the choline in eggs in not only useful for maintenance of the function of the brain but also for good heart function. The choline also acts as a preventive when it comes to breast cancer.
These results were published, in November 2009 ,in the Nutrition Review Journal, and was bringing to light the question how a food reviled for cholesterol content can be connected to such a positive impact on the health of heart.
Few words about Eggs & Cholesterol
Have your heard that eggs are bad for people who try to lower their cholesterol levels?
This was discussed for more than half in the 20th century. However, recent researches have shown that eggs consumption can actually have positive impact on blood cholesterol and triglyceride levels.
Even that eggs are high in cholesterol, there is little evidence that supports strong connection between dietary cholesterol ( i.e. the cholesterol found in eggs) and blood cholesterol.
A study in 2008 which was published in Upsala Journal of Medical Sciences, observed a group of 19 middle aged healthy participants who ate one whole egg every day for one month. No difference was found in the cholesterol levels of the participants.
A study in 2013, published in the Journal Lipids, has shown that consumption of eggs actually raises the good cholesterol levels, and allow the good cholesterol molecules to function more effectively. High levels of good cholesterol are always needed. The good cholesterol prevents stroke and heart disease.
How Many Eggs Should Be Daily Consumed?
Stated by Mayo Clinic, healthy people may consume weekly up to seven eggs, with no increase in their risk of heart disease. According to some studies, this level of eggs consumption may prevent some types of strokes.
The Story is different for diabetics
According to The Mayo Clinic, diabetics who eat seven eggs per week are “significantly” increasing the risk of heart disease. According to an analysis in 2010, published in the Canadian Journal of Cardiology, participants in the Physicians’ Health Study who gained diabetes during the course of the 20-year study, have been more prone to develop cardiovascular disease if they ate one egg per day.
If you like to eat eggs, but don’t want extra cholesterol, consume only the egg whites. Be aware that the egg yolk contains not only cholesterol but also many eggs nutrients. Well, eat the egg yolk from time to time, even if you are aware and conscious about the cholesterol levels.