Nutritional facts about eggs
Eggs are a powerhouse of various nutrients. They contain high-quality proteins and vitamins.
Egg white contains all proteins and vitamin B2. Egg yolks contain more calories and fat than whites. They are rich sources of selenium, vitamin A, vitamin D, B6, B12, omega-3 fatty acids, and minerals such as zinc, iron, and copper.
There are some misconceptions about egg yolk and its fats and calorie content. The real fact is that they are not for people sensitive to high lipid profile levels, such as those who deal with the heart and cardiac problems. For healthy people, they can consume a whole egg as our body required proteins and fats.
Health benefits of eggs
1: May raise the good cholesterol:
Yes, eggs are indeed rich in cholesterol and fats. So, people suffering from heart diseases think that eggs should not be in their diet. However, remember cholesterol present in the diet doesn’t necessarily raise cholesterol in the blood.
Eggs help increase the level of good cholesterol or high-density lipoprotein (HDL). People who have higher levels of good cholesterol or HDL may have a lower risk of getting heart diseases or stroke.
2: Help to boost metabolism:
The egg yolk or yellow part of an egg is rich in choline. Choline is present in less amount in foods. Hence, the body will synthesize less amount of choline. A single large egg contains almost 145 mg of choline that sufficient to boost our body's metabolism. So, eggs are recommended in female athletes to reduce body mass and to increase athlete performance.
3: May help to lose weight:
Eggs are great fillers due to the high amount of protein. Consuming regular eggs can help reduce variations in glucose and insulin levels that can have benefits for weight management. Various study results suggested that eggs can make you feel full for a long time by increasing specific hormones.
4: Help to improve eyesight:
Egg yolks are rich in powerful antioxidants named lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. These two antioxidants play a protective role in reducing the risk of certain eye diseases, including cataracts and macular degeneration. Eggs are also high in vitamin A and omega-3 fatty acids that help to keep your eyes healthy.
5: Healthy for brain health:
Eggs are unique in their terms as they are a powerhouse of various nutrients. Egg contains choline that is known to be essential for brain health. It is advised to eat eggs by expecting mothers. The fetus and young children found eggs beneficial for their brain development.
It is also rich in lutein, which is highly beneficial to the brain and body. Eggs are essential for the regular functioning of cells, memory, nervous system, and metabolism.
6: May improve thyroid function:
Eggs contain iodine and selenium that are essential to synthesize thyroid hormone in the body. Consuming eggs can help to balance thyroid functions and also helps to manage weight.
How many eggs should you have in a day?
Eggs are healthy in terms of proteins, vitamins, and minerals. Hence there is no limit to consume eggs daily. However, according to science -three whole eggs per day are perfectly safe for healthy people.
Potential downsides of eggs
- Eggs may contain high amounts of fats, cholesterol and calories depending on the types of eggs you eat.
- While it may increase the level of good cholesterol, it may also increase the amount of bad cholesterol, especially with daily consumption.
- Eggs are also known to be high in saturated fats, apart from causing higher LDL, this may also contribute to weight gain if you include eggs as part of a high-calorie diet.
- There is some evidence that due to their fat content, eggs may be linked to a higher risk of developing insulin resistance (type II diabetes).
All these factors take into account a diet with multiple eggs daily, but you should still be able to enjoy the health benefit of eggs if you eat them in moderation.