Ladies and gentlemen, let me tell you a secret – I really think that eggs are awesome and I eat eggs every day! Why – because I exercise in the gym every day, and I need a good protein source – to feed my sore muscles! Yes, you got that right, eating whole eggs is extremely important for all of us. The egg yolk is loaded with healthy nutrients. Did you know that more than 90% of the egg’s calcium and iron are found in the egg yolk? And the egg white contains almost half of the egg’s protein.
You’ll be surprised when we tell you that eggs have a high satiety index as well. And, this means that eggs will make you feel fuller. One medium sized egg contains 6g of high-quality protein and other essential nutrients, with the exception of Vitamin C. This is why you should combine a fruit or orange juice with an egg and whole-wheat/low GI bread for breakfast, because we all know – breakfast is the most important meal of the day.
Eggs are packed with healthy nutrients, which makes them a valuable contributor to a nutritious diet. A recent study has discovered that people who don’t consume eggs were more likely to fall short of Vitamin A, Vitamin E, and Vitamin B12. Eggs contributed 10-20% of folate and 20-30% of Vitamin A, Vitamin E, and Vitamin B12 for people who consumed eggs. This study shows that eggs are extremely important for all of us and you should eat them more often. Many experts around the world claim that eggs are among the most nutritious foods on the planet. Just think of the egg as the ultimate source of life – it contains all the ingredients required to develop a single cell into a live baby chicken. In order for that to happen, the egg has to pack all of the essential life-enabling nutrients in a very tight space. Isn’t that pretty amazing? Kudos for mother nature.
And, the best thing about this super healthy food is that it can be used to complete your healthy diet with a variety of precious vitamins and minerals. And let’s not forget to mention the most famous feature of eggs – they are one of the best sources of high-quality protein on the planet – and the cheapest one, as well! They provide your body with the whole package of amino acids required for building muscle mass and repairing tissues. Nutrition experts even recommend eating three whole eggs per day for a well-balanced diet.
Worried About Your Cholesterol Levels?
Here’s what you need to know – yes, it’s it’s true that the egg yolk contains a high amount of cholesterol. But, the things are a bit more complex than that. First of all, you should know that the experts have never found a connection between normal egg consumption and coronary artery disease. Can I ask you a simple question – do you even know what cholesterol really is? From a nutritive standpoint, it’s not exactly the one-dimensional bad guy that popular magazines describe it to be. Yes, cholesterol is actually a structural molecule that is an essential part of the cell membrane – of every single cell in the body. It’s responsible for the production of testosterone, estrogen, and cortisol, all of which are very important for the normal functioning of the body.
And remember, besides getting it from food, our body produces its own cholesterol in the liver. And when we eat foods that are rich in cholesterol the liver simply starts producing less of it, so the total amount of cholesterol in the body changes very little, depending on our diet. You probably already know that there’s “good” (HDL) and “bad” (LDL) kind of cholesterol. Note: according to the American Heart Association, the “bad” kind contributes to the production of thick, hard deposits that can clog arteries and make them less flexible, increasing the risk of heart attacks and other cardiovascular diseases. On the other hand, the “good” cholesterol actually helps remove the LDL cholesterol from the arteries by carrying it back to the liver, where it gets broken down and passed away from the body, therefore protecting the heart’s health.
Bottom line – eggs actually contain high amounts of HDL cholesterol, while trans fats found in overly processed and deep fried foods contribute to rising levels of LDL cholesterol. So consuming whole eggs will not only bring vital benefits to your health – it can also reverse the negative effects of your junk food choices.
Health Benefits of Eggs
Nutritional Profile of One Whole Egg
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
You should also know that eggs contain significant amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc. They also do the following:
The egg yolks contain high amounts of lutein, which is a carotenoid that helps prevent macular degeneration (the leading cause of blindness). You should also know that this carotenoid is found in green leafy vegetables, but research has shown that the body is able to absorb it way better from eggs. In addition, yolks also contain zeaxanthin, an antioxidant that protects your eyes from the harmful ultraviolet radiation.
Protect Bone Health
We all know that the “famous” Vitamin D is extremely important for calcium absorption and maintaining bone health. Ladies and gentlemen, this means that if you don’t get enough of it, you might increase your risk of osteoporosis and other bone diseases. Since Vitamin D is naturally present in very few foods, many people aren’t getting enough of it on a regular basis – and here egg yolks come to the rescue yet again. So, if you don’t have enough time to sunbathe or sunny days are rather scarce where you live, eggs can be a convenient way to supply your organism with a decent amount of vitamin D.
Fight Off Iron Deficiency
Iron deficiency is usually characterized by frequent headaches, fatigue, and irritability. Well, if you suffer from iron deficiency, then you should know that eggs can help you a great deal. The nutritionists claim that just 2 large eggs contain 2 milligrams of iron, and with frequent consumption, you can significantly improve your intake of iron.
Maintain a Healthy Weight
Ladies, I really think that you’ll be amazed when we tell you that eating eggs can help you increase feelings of satiety and control hunger easily. This means that eggs can help you lose weight and maintain a healthy weight. Having eggs for breakfast will keep you full longer than most types of food, which in turn will limit your calorie intake throughout the rest of the day, resulting in greater weight loss. And, the high amounts of protein found in eggs provides a steady and sustained source of energy for your body which doesn’t cause a surge in blood sugar or insulin levels.
Healthy Brain Development
As we mentioned before, egg yolks are loaded with choline, which will improve the function of the brain. The experts claim that this compound is extremely useful and crucial for healthy brain development in fetuses and newborns. A recent study has discovered that eating more eggs during pregnancy and lactation can stimulate the brain development and function of babies. Another study, conducted by group of experts at the University of North Caroline, has revealed that choline can reduce the risk of breast cancer by 24 percent.
Ladies and gentlemen, as you can see, there are plenty of good reasons why you should consume eggs every day. Don’t worry about the cholesterol, because eggs actually contain “good” cholesterol. Making eggs a staple food in your diet is not only safe – it’s actually more than beneficial for your overall health. Everyone can benefit from increasing the consumption of this super food, including bodybuilders, pregnant women, kids and older adults. And don’t just reach for the whites – the yolk is equally important. And remember – three eggs a day can keep the doctor away! We really hope you enjoyed this article and don’t forget to share it with your friends and family. Thank you and have a good one.