Are Eggs Good For You Or Not? Pros And Cons Of Eating Eggs
If there were such a thing as perfect food, eggs would be on the top of the list. They
are inexpensive, easy to cook, readily available, and high in protein. It contains
all the right ingredients to grow an organism, so obviously, it is full of nutrients. However,
eating eggs has also been controversial for decades due to their high cholesterol content,
which some studies have linked to an increased risk of heart disease. Does that indicate that,
rather than being a perfect food, eggs may actually be harming us?
Let's discuss all this and more in today's video.
#1. They are packed with protein A single egg has 6 grams of protein,
so including it in your diet can be a simple and effective method to increase your protein intake.
Protein is essential for growth and development, tissue repair, and other processes. Additionally,
protein can support immunological functions, making it much simpler for your body to fight
invaders and ward off diseases and infections. Also, eggs are a complete protein as they contain
all nine essential amino acids your body needs from food. Because of the high protein content,
eggs make a terrific post-workout snack or meal. Make scrambled eggs or an omelet with some
vegetables to build lean muscle mass. #2. Boost energy levels
Looking to increase your energy levels? Reach for the eggs in your refrigerator. 14 important
nutrients, including folate, riboflavin, thiamine, and B vitamins, all essential
for turning food into long-lasting energy, are present in one large egg. Simply put, that morning
omelet works behind the scenes to keep you alert throughout that boring 11 a.m. meeting. Also, eggs
are a good source of iron and choline. Iron helps with the proper supply of nutrients and oxygen,
while choline boosts mental alertness. To enjoy maximum benefit from the energizing power of eggs,
try eating the whole egg, including the yolk, as that is where you can find half of the protein and
most of the health benefits. #3. Aid weight loss
Eggs have been linked with fat loss, mainly because of their satiating power, an ability
to make you feel full. Research published in the International Journal of Obesity studied a
group of people who consumed either two eggs or a bagel for breakfast every morning for eight weeks;
both options had the same number of calories. The egg group experienced greater weight loss of 65
percent, fat loss of 16 percent, BMI decrease of 61 percent, and waist circumference reduction of
34 percent! Also, eating a high protein diet has been shown to boost metabolism resulting in more
calorie burn through a process called the thermic effect. This means that eating high-protein foods
like eggs is perfect for your weight loss journey. Choose boiled or poached eggs.
These cooking methods do not add any additional fat calories, so the meal will contain fewer
calories than fried or scrambled eggs. #4. Support skin and hair health
Eggs are the superfood for your hair. Both egg yolks and whites have numerous benefits
for maintaining healthy, shiny hair. They are full of vitamins and minerals, including copper, zinc,
iron, and vitamins A, D, E, and K. Additionally, eggs contain more than 6 grams of protein,
half of which is found in white and half in the yolk. In short, eggs provide a variety
of nutrients that are good for hair and promote elasticity, strength, and overall healthy hair.
Just like they are good for your hair, eggs are great for your skin too. The lutein in eggs gives
skin moisture and elasticity, while the protein that goes along with it promotes tissue healing
and keeps skin firm. Egg whites contain albumin, a protein that helps to tighten pores and remove
extra oil, while egg yolks are particularly rich in fatty acids that provide moisture to the skin.
#5. Boost your immune system There is a good reason why eating
eggs is recommended for those who are sick or recovering. From the shell to the core,
they are loaded with nutrients that are good for a recovering body. They have been used
in households for hundreds of years as a reliable cure for warding off a terrible
cold or flu infection. When you are sick, your body needs nourishing foods that are
protective and beneficial for recovery. Eggs are a great source of antioxidants and amino acids,
which boost your health and maintain a healthy immune system. Along with 6 g of
muscle-building protein and 77 calories, an egg also contains selenium, vitamins A, B,
K, and other vital nutrients. Zinc, which is abundant in eggs, plays a central role
in the immune system and has been shown to promote recovery and treat the common cold.
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#6. Protect your brain Eggs are brain food,
Mostly because of choline, an essential nutrient. It is a part of cell membranes and is necessary
for producing the neurotransmitter acetylcholine. It works by reducing inflammation and promoting
brain functions like maintaining memory and communication between cells. According to studies,
choline deficiency has been associated with mental decline and neurological problems. Shockingly,
a U.S. dietary survey found that more than 90 percent of Americans consume less choline than
the recommended amount. The presence of omega-3 fatty acids in eggs provides added benefits for
brain health. Omega-3 fatty acids help to build brain and nerve cells necessary for memory and
learning. A sufficient amount of omega-3 can prevent Alzheimer's disease and reduce
age-related mental decline. #7. Good for eyes
Lutein and zeaxanthin, two antioxidants in egg yolk, have strong eye-protective properties. They
protect your eyes from damaging blue light and boost the amount of protective pigment. Macular
degeneration and cataracts, two of the most common causes of vision loss and blindness in
the elderly, are significantly decreased by these antioxidants. In a study published in the Journal
of Nutrition, people who consumed 1.3 egg yolks per day for four and a half weeks had higher blood
levels of lutein and zeaxanthin. Additionally, eggs are a good source of zinc and vitamin A,
which protect the cornea, an outside layer of the eye, and improve vision in low light.
#8. Improve your bone and teeth health Eggs are among the few natural sources of
vitamin D, which is crucial for the health and stability of bones and teeth. It works
by increasing calcium absorption and improving bone mineral density. A recent study published
in the journal “Osteoporosis International” found that whole egg intake promotes bone
development in children. It also contains other minerals, including phosphorus, which
works with calcium to strengthen bones, prevent fractures and lower the risk of osteoporosis.
#9. High cholesterol risk If you have high blood cholesterol,
You should limit your daily cholesterol intake to no more than 300 mg. Since eggs are low in
saturated fat and do not have much impact on blood cholesterol levels, eating three to four
eggs a week should be fine. However, you should consult your dietician about what is best for
you. Furthermore, what you eat with your eggs is quite important. When it comes to raising blood
cholesterol, saturated fat from foods like butter, cheese, bacon, sausage, muffins, or scones does
much more than cholesterol from eggs. Also, highly refined "bad carbs'' present in white bread,
croissants, fries, and hash browns make you more susceptible to cardiovascular conditions such as
heart disease and stroke. #10. Excess sodium
Managing your salt intake is a good way to control your blood pressure and reduce your risk of heart
disease. According to the U.S. Department of Agriculture, One large hard-boiled egg contains
about 80 calories and 60 milligrams of sodium, or less than 3 percent of the daily value; Thus,
they can easily be included in a low sodium diet. However, they only maintain their low
sodium status if you do not sprinkle salt over them or scramble them in salted butter. For
adding a flavor that won't damage your sodium limit, cook them with salt-free spices like
paprika or black pepper. #11. Contamination
Any microorganism that egg-laying chickens excrete can contaminate eggshells. This form
of contamination can happen either before the egg has been laid or after the laying
and can be visible on the shell's surface. Nesting materials, feedstuff, and the sanitary conditions
of shipping and storage containers can also cause contamination. The eggshell functions
as a hematic seal that prevents microorganisms from penetrating, keeping the inside of an egg
usually sterile. However, if the eggshells get damaged and bacteria reach inside, contamination
can happen. Longer contact between the eggs and the contaminant material increases the likelihood
of shell penetration. A major food safety concern in egg consumption is the risk of infection caused
by bacteria called Salmonella. It can lead to foodborne illness with symptoms like abdominal
cramping, diarrhea, nausea, vomiting, fever, and headache. Undercooked or raw eggs increase
the risk of infection. However, if the egg has been refrigerated and then cooked properly using
good hygiene practices, it is unlikely to spread an infection. Also, commercially,
eggshells are often washed immediately after being laid to prevent contamination. Though,
they can spoil when their shelf life expires or when they are not stored at the right temperature.
There are several warnings out there that tell you that eggs, regardless of how you eat them,
can cause serious health issues in your body. A popular belief is that eating too many eggs can
cause your cholesterol to rise. This is terrible because eggs are both easy to make and nutritious.
However, there is a counterargument that what really matters is the number of eggs you eat.
Dietitian Heather Hanks explains, "Eggs can be included in a regular diet as a nutritious food.
However, eating too much of anything, even eggs, is unhealthy." According to a study published
in the Journal of Nutrition, eating 2-3 eggs per day improves HDL cholesterol or good cholesterol
and increases antioxidants in young, healthy adults. However, for people with diabetes,
high cholesterol, or heart disease, It is best to limit consumption to no more than 3 eggs per week.
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