delicious taste, solid nutritional profile and their versatility. Despite the fact that many people think that eggs, especially the egg yolks, can influence their losing weight nutrition, it is proven that they are very nutritious and good for our health.
Eggs are the best high-protein natural source. Also, they are very rich in essential minerals and vitamins. Eggs are amongst the highest sources of amino acids that help in gaining muscle mass as well as in repairing tissues.
Nutritionists say that if you want to have a healthy, balanced diet it is best to eat three whole eggs daily.
Maybe you’ve heard that egg yolks are the highest source of cholesterol, but not everything is so simple. Cholesterol is part of the cell membrane as a structural molecule and it is responsible to the production of estrogen, testosterone, and cortisol that are vital for normal functioning of the body. It is also produced in the liver that helps to reduce the amount of cholesterol when we eat high-cholesterol foods.
As the American Heart Association states, the LDL cholesterol is the one that leads in the production of thick accumulations that block the arteries thus reducing their flexibility. Also, it increases the risk of a heart attack and other heart issues.
On the other hand, the regular cholesterol is a protector of the heart health because it clears the arteries from the LDL cholesterol by carrying back to the liver from where it is removed from the body.
Eggs are rich in HDL cholesterol unlike the deep-fried food abounded with trans fats that increase the levels of LDL cholesterol. This means that eating eggs helps your body to reduce the negative effects of the junk food.
Nutritional profile of a whole egg:
-Protein: 6 grams
-- Calories: 77
-- Healthy fats: 5 grams
-- Vitamin B12: 9% of the RDA
-- Vitamin B2: 15% of the RDA
-- Vitamin B5: 7% of the RDA
-- Vitamin A: 6% of the RDA
-- Phosphorus: 9% of the RDA
-- Selenium 22% of the RDA
-Folate: 5% of the RDA
-- Rich in zinc, calcium, vitamin B6, K, E and D
1. Healthy Brain Development and Function
In order for the brain to function properly especially the brain of the fetuses and newborns, the choline found in egg yolks, is crucial. The consumption of eggs all along the pregnancy can improve the development of the brain and the baby function. A research from the University of North Caroline states that choline reduces the risk of breast cancer by 24%.
2. Bone Health
The lack of vitamin D increases the potential risk of bone health issues like osteoporosis because this vitamin is crucial for the absorption of the calcium. Vitamin D is not found in many types of food and people often suffer a deficiency of it. The level of vitamin D in the body is particularly low in water when you are not enough exposed to the sun and in this case, you can raise the vitamin D level by consuming eggs.
3. Deal with Iron Insufficiency
If you experience symptoms of iron insufficiency like headaches, irritation and tiredness you need to involve eggs in your daily nutrition to increase the iron levels. Two whole eggs include 2 milligrams of iron.
4. Eyesight protection
Lutein is a type of carotenoid that prevents the loss of the eyesight (macular degeneration). This type of carotenoid is found in the eggs. Yolks also abound in zeaxanthin, an antioxidant that protects your eyesight from the ultraviolet radiation.
5. Healthy Weight
Eggs produce a feeling of satiety and reduce the intake of calories during the day. This is good for those who want to lose weight. Also, the protein consisted of the eggs increases the energy levels and prevents the upsurge of the blood sugar or insulin levels.
It looks like eating 3 eggs a day can help you prevent or fight many health issues and to strengthen your overall health. Don’t exclude the yolks because they are also extremely healthy and beneficial!