Whole eggs deserve a special place on our plates not only because of their flavor and versatility, but because they also have an extremely dense nutritional profile. Regarding eggs, and especially the yolk, many people are often subject to the myths that circulate. They firmly believe that eggs could put their dietary goals in jeopardy. So it’s time again to put the facts about this delicious food on the table and debunk the rumors that have been floating around!
The truth is that eggs are among the most nutritious foods on the planet. You have to think of an egg as the ultimate life source, because it contains everything needed to develop a single cell into a living chick. To make this possible, an egg must make all essential and vital nutrients available in a very small space. Isn’t this unique? Let’s hear it for Mother Nature!
But the best part is that you can also use this nutritious power to complete a healthy diet with a variety of vitamins and minerals. Don’t forget the most famous feature, eggs are one of the best sources of protein in the world and also very cheap. They provide the body with the full range of amino acids it needs to build muscle and repair tissue. Nutrition experts therefore recommend consuming three eggs per day for a healthy diet.
There is no need to worry about cholesterol!
It is true that egg yolk contains high amounts of cholesterol, but the whole thing is a bit more complex than that.
First of all, studies have never been able to prove a link between normal egg consumption and coronary heart disease. To this we must add that cholesterol is not just this one-dimensional villain it is made out to be, especially in popular magazines. In reality, cholesterol is a structural molecule that makes up an essential part of the cell membrane of every cell in the body. It is responsible for the production of testosterone, estrogen, and cortisol, all of which are important for normal body function.
In addition to exogenous dietary intake, our body can also produce cholesterol itself in the liver. When we eat food with high amounts of cholesterol, the liver simply makes less of it on balance. So the total amount in the body changes only slightly depending on your diet. In addition, there is the "good" (HDL) and the "bad" (LDL) cholesterol.
LDL cholesterol contributes to the formation of thick, hard deposits that can clog arteries, making them less flexible. This increases the risk of heart attacks and other cardiovascular diseases.
The good HDL cholesterol, on the other hand, helps to transport the bad LDL cholesterol from the arteries back to the liver, where it is then broken down and excreted from the body. This in turn contributes to the protection of health.
Eggs actually contain high amounts of HDL cholesterol, while the trans fatty acids in processed and fried foods promote the rise of LDL cholesterol. So consuming whole eggs not only provides vital health benefits, it can also negate the negative effects of junk food.
Nutrient profile of a whole egg:
Calories: 77
Protein: 6 grams
Healthy fats: 5 grams
Vitamin A: 6% of the RDA*
Fosic acid: 5% of RDA*
Vitamin B5: 7% of RDA*
Vitamin B12: 9% of the RDA*
Vitamin B2: 15% of the RDA*
Phosphorus: 9% of the RDA*
Selenium: 22% of the RDA*
*RDA = Recommended Daily Allowance
In addition, eggs contain significant amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
Protection of vision
The egg yolk also contains a lot of lutein, a type of carotenoid that protects against the degeneration of the macula, which in turn is the main cause of blindness. Lutein is also found in green leafy vegetables, but research has shown that the body absorbs it much better from eggs. In addition to this, egg yolk contains zeaxanthin, an antioxidant that protects the eyes from harmful ultraviolet radiation.
Protection of the bones
Vitamin D Is crucial for the absorption of calcium and for maintaining bone health. If you don’t get enough vitamin D, you increase your risk for osteoporosis and other bone diseases. However, since the so-called sunshine vitamin can be found in only a few foods, most people consume too little of it. Here again the egg yolk comes into play. If there is a lack of sunshine hours, as is common in our latitudes, you can rev up your vitamin D stores by eating eggs.
Combating iron deficiency
If you suffer from an iron deficiency, which is manifested by regular headaches, fatigue and irritability, eggs can help. Two large eggs contain two milligrams of iron, and regular consumption can significantly improve iron intake.
Maintenance of a healthy weight
Eating eggs can help increase the feeling of satiety, making it easier to manage hunger. Eggs for breakfast can keep us satiated longer than other foods, which can limit caloric intake throughout the rest of the day, leading to greater weight loss. The protein in eggs provides a steady and sustainable source of energy for the body that doesn’t affect blood sugar or insulin levels.
Healthy brain development
As some may know, egg yolks are also rich in choline, which is, among other things, an important nutrient for proper brain function and especially crucial for healthy brain development in fetuses and newborns. Studies have shown that eating more eggs during pregnancy and breastfeeding can stimulate brain development and function. In addition, a University of North Carolina study demonstrated a 24 percent reduction in the risk of breast cancer.
Conclusion
Eggs have long been called the perfect food and as you can see there is not only a good reason for this. Incorporating eggs into your diet on a regular basis is not only safe, but actually extremely beneficial to your health. However, one should make sure to use whole eggs and not just the egg white. Three eggs a day and you’ll save yourself a doctor’s visit!