4 Reasons You Should Be Eating More Eggs

We may never know what came first between the chicken and the egg, but what we do know, is that eggs can provide many health benefits as a part of a balanced diet.

They can be fried, baked, scrambled, poached, and still contain all the important nutrients to keep your body healthy.

In fact, eggs are the most nutritious food in the world. And if you think otherwise, you probably base yourself on information gathered haphazardly on the internet.

However, there are some lesser-known facts that will prove you wrong.Here are 4 health benefits of making eggs a part of your diet :

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1- They’re a nutrient-packed food :

All eggs do not have the same amount of nutrition. Its nutritional value varies depending on what was fed to the hens, and how they were raised. However, we can estimate that one large egg contains about 80 calories, 6grams of proteins and 5grams of healthy fats.

You should keep in mind that eggs are meant to be something that has all the right ingredients to grow an organism from scratch.In other words, they’re nutrient-dense.

Indeed, research shows that eggs are rich sources of vitamins D, B6, and B12 (cobalamin), as well as minerals such as copper, calcium, selenium, iron, and zinc.

On top of everything, eggs are also the perfect substitute to fish if you’re unable to eat it.

They contain Omega 3 fatty acids found in fish and salmon, as well as Docosahexaenoic acid (DHA), an element that helps with maintaining brain function, vision and lowering blood triglycerides.

  • It is true that egg yolks contain more calories and fat than whites, however, they also contain other nutrients such as vitamins A, D, E , K and lecithin.
  • Lower the risk of heart disease :

There are two types of cholesterol: the Low-Density Lipoprotein LDL, also known as the bad kind of cholesterol that is harmful for your health, and the High-Density Lipoprotein HDL, known as the good cholesterol.

Higher levels of HDL cholesterol lower down the risk of health problems such as heart disease and stroke. However, what is less known is that LDL cholesterol is divided into two subtypes: small LDL and large LDL.

According to several studies, large LDL is more beneficial for your health than the small one, and eggs help to raise the levels of the former.

2- They help maintain your eyesight :

As we get older, our eyesight begins to diminish. You’ll notice it’s more difficult to focus on objects up close, and the reason for that is a process called presbyopia.

Presbyopia is a condition in which the lens inside the eye becomes less flexible and loses its ability to change shape, thus, making our vision blurry.

Eggs contain large amounts of lutein and zeaxanthin. These two compounds are helpful antioxidants that help prevent serious eye issues by reducing the risk of cataract and macular degeneration in the eyes.

In addition to that, eggs also contain 6% of retinol( vitamin A ), which is also known to be beneficial for eyesight.

3- It’s a filling meal :

Eggs are included in most diets, be it for weight loss or for weight gain, and there is a valid reason for that. In fact, researchers have proven that a high protein diet will have an effect on your appetite, discouraging you from eating further.

And if we take a closer look at eggs’ nutritional values stated earlier, we can see that they have a high protein content of 6grams.

In other words, eating eggs will keep you feeling full and satiated for a longer period of time.

4- They are brain food :

Eggs contain a known chemical compound called choline. Although you might not have heard of it, choline is known for keeping brain cells healthy by strengthening their membranes and helping them keep their structure.

Choline is made by your body but is needed in larger amount during pregnancy and lactation. In fact, it plays a big role in developing your infant’s memory functions, and in improving memory capacity later in life.

Research shows that egg yolk contains 126mg of choline per large egg, which provides 28% of a pregnant woman daily needs (450mg) and a quarter of a normal person’s daily needs.

  • Prevent breast cancer :

Research by Harvard University found that eating eggs as an adolescent could prevent breast cancer as an adult. According to another study supported by the US National Institute of Health (NIH), choline, an essential nutrient found in egg yolks, has also been found to reduce the risk of breast cancer by 24%.

What you should keep in mind :

Eating eggs in moderation may be beneficial to heart health, but overconsumption is associated with an increased risk of heart disease and early death. This risk was linked with those who eat as much as 300mg of dietary cholesterol daily ( including meat consumption and dairy).

According to the US Department of Agriculture, an egg yolk contains 184 mg of cholesterol, which is more than half of the daily recommendation.

  • If you want to incorporate eggs in your diet, but are unsure of how many you should eat, we suggest limiting your consumption to 3 to 4 eggs per week maximum, as more may put you in harm’s way.

Including eggs in your diet is definitely a must. If consumed moderately, they will do wonders for your health by improving your brain functions, memory, heart, and vision. Eggs will also prevent illness, give you an energy boost and make your hair and skin healthier.

If you’re looking to lose weight, eggs will keep you full and satiated; and if you’re looking to gain weight, they will help you reach your daily protein intake.

All in all, you shouldn’t be afraid to add eggs to your regimen as long as you keep track of how many you are ingesting.