There’s a lingering debate about whether eggs are good for you, or not. Still! Should they be included in a healthy diet or avoided at all costs because of their cholesterol content?
Let’s take an in-depth look at eggs.
Eggs have been one of the most controversial foods in our society, and for many years, people believed that they were the culprit behind high cholesterol levels. This widespread notion that has been around since the 1960s.
The reason why they have been linked to cholesterol is because they contain cholesterol themselves. However, the reality is that they have a minimal impact on blood cholesterol levels.
It’s time to set the record straight and understand that eggs are a nutritious food that can fit into a healthy diet. Don’t let the misinformation hold you back from enjoying one of the most versatile foods in the kitchen.
Eggs are actually one of the healthiest foods you can eat. They contain protein, vitamin D, and antioxidants that are essential for maintaining good health and keeping you going throughout the day.
If you’re trying to eat a healthy diet, there’s no reason to avoid them, and instead, you should incorporate them into your meals to experience all their nutritional benefits.
What’s so special about eggs?
Third in this series we’re talking “what’s so special about ________?” Eggs.
Don’t be afraid to include eggs in your diet, because the truth is, they are good for you!
→ They are a fantastic source of:
2. vitamins & minerals
→ They are excellent for anyone looking to:
4. improve your heart health
5. boost brain health
6. strengthen your immune function
7. helps with weight management
Eggs have long been known as a health food staple, and for good reason. Not only are they versatile and affordable, they also pack a serious punch when it comes to nutrition.
With such a laundry list of potential perks, there’s never been a better time to start incorporating more eggs into your diet and reaping the rewards of a healthy lifestyle.
Eggs are Good for You Because:
With high levels of protein, vitamins, and essential minerals, eggs can help support brain function, muscle growth, and immune health. But the benefits don’t stop there. Recent studies have suggested that regular egg consumption may also reduce the risk of heart disease, enhance weight loss efforts, and even improve eye health.
1. Protein Content
One of the most significant benefits is their high protein content.
They are, in fact, a great source of protein, which is an essential nutrient that your body needs. Protein is crucial for building and repairing your muscles, bones, and tissues.
Not to mention, protein is also responsible for making you feel fuller for longer, which means you are less likely to snack unhealthy foods. One large egg contains about 6-7 grams of lean protein, making it an excellent breakfast choice for those looking to maintain weight or build muscle.
The question is, how much protein does one need to consume per day to achieve optimal health?
Recent scientific research suggests that the recommended daily intake of protein is approximately 0.8 grams per kilogram of body weight. However, many people are not meeting this requirement and are consequently experiencing health issues such as low energy levels, muscle weakness, and poor immune function.
Side Note: To calculate what your protein requirements would be, it is 1 kg of protein for every 2.2 lb of weight. So, divide your weight by 2.2. That would give you the kg of protein you need. For example, if you weigh 150 pounds, then you would need approximately 68 kg of protein per day to stay healthy. (Or you can use this tool.)
That might seem like a lot, but it’s crucial if you want to maintain your body’s strength and vitality. Protein is an essential macronutrient that the body needs to function properly. It’s important to know how much protein you’re consuming on a daily basis to ensure you’re meeting your body’s needs. There are several ways you can determine the amount of protein you consume in a day.
First, you can keep a food diary and track the amount of protein in each food item you consume. You can also use online tools or apps to calculate your daily protein intake.
Additionally, there are wearable devices that track your daily food intake, including protein. It’s imperative to know the amount of protein you’re consuming to ensure you’re meeting your body’s needs, as protein is essential for muscle growth and repair, as well as essential bodily functions.
To help maintain a healthy protein intake, consuming eggs is an excellent choice, They not only contain high-quality protein, but also offer essential vitamins and minerals. And, surprisingly, they contribute minimally to our daily carb intake. Barely a gram! This is why eggs earn the reputation of being an excellent source of protein.
Additionally, recent research has revealed that the fats found in eggs are actually beneficial for our health. In fact, eggs are rich in monounsaturated and polyunsaturated fats – the good kind of fats that can improve cholesterol levels and reduce inflammation in the body.
So if you’ve been avoiding eggs thinking they’re bad for you, think again.
2. Packed with Vitamins and Minerals
Eggs are also an excellent source of vitamins and minerals, including Vitamin A, D, E, and K. They are rich in minerals such as iron, calcium, and zinc, which are essential for bone health and proper functioning of the immune system.
A particular critical nutrient found in this food is vitamin D, an essential vitamin that is vital for maintaining strong and healthy bones.
Most people don’t get enough vitamin D in their diet, and eggs are one of the few foods that naturally contain a significant amount of this essential nutrient.
When you eat one, you’re getting approximately 10% of your daily recommended vitamin D, so it’s an easy and tasty way to add this vitamin to your diet.
Specifically they contain lutein and zeaxanthin, which protect your eyes from the harmful effects of blue light emitted from electronic devices.
In fact, a study has shown that eating eggs can increase levels of lutein and zeaxanthin in the blood, leading to better eye health and vision.
4.Contrary to popular belief, they do not increase your risk of heart disease or stroke
The myth that eggs raise cholesterol levels, leading to heart disease, has been debunked by numerous scientific studies.
Regular consumption has actually shown to reduce the risk of heart disease and stroke. The yolk of an egg contains antioxidants that help reduce the inflammation that leads to heart disease.
Medical research has consistently shown that dietary cholesterol has little impact on cholesterol levels in the body, which is crucial for heart health.
In fact, a study has shown that people who eat eggs regularly have a lower risk of heart disease and stroke than those who don’t include them in their diet.
5. Boosts Brain Health
The underestimated eggs holds a powerful secret to brain health. Research has shown that consuming them can improve cognitive function, memory, and focus.
Packed with essential vitamins and minerals, eggs provide the necessary nutrients that the brain needs to function optimally. They contain choline, which is essential for the healthy development of brain cells.
Furthermore, eggs help regulate mood by increasing the production of serotonin, a neurotransmitter that acts as a natural mood stabilizer. With such a strong case for eggs and their positive effects on brain health, it’s time to keep (or add) them to your diet!
6. Strengthen Immune Function
Research has shown that since eggs are packed with vitamins and minerals, they can help keep our immune function strong. So, if you’re looking for a simple and effective way to give your body the extra support it needs, think eggs! .
7. Helps with Weight Management
Eggs are a low-calorie food despite being dense in nutrients, making them highly useful for anyone trying to manage their weight.
Studies have shown that people who eat eggs for breakfast consume fewer calories throughout the day than those who eat high-carb breakfasts.
Not Only Are They Good for You
They are easy to cook!
One of the best things about them is how easy they are to prepare and incredibly versatile…
Whether it’s boiled, poached, scrambled, fried (in a healthy way), or turned into an omelet, eggs are completely adaptable, making them an easy and quick meal to prepare. You can also add eggs to salads, baked goods, sandwiches, and so much more.
Therefore, eggs are a practical and compelling food to include in your daily diet.
In conclusion, eggs are one of the healthiest foods you can eat.
Despite their long-standing reputation as a staple food, there is still controversy over whether they are truly healthy or not. Some argue that their high cholesterol content may increase the risk of heart disease, while others point to their protein and nutrient-rich composition as key components of a healthy diet.
By examining the latest scientific research and taking a holistic approach to health, we can come to a definitive conclusion on whether eggs truly belong on our plates.
Consider, they contain protein, vitamin D, and antioxidants that are essential for maintaining good health and keeping you going throughout the day.
If you want my opinion that has been based on quite a bit of research, there’s no reason to avoid eggs. If you’re trying to eat a healthy diet, incorporate them into your meals to experience all their nutritional benefits.
Lastly, if you want detailed nutrition information, go to USDA Food Data.