“In addition, they contain various less common substances that many people lack, such as certain antioxidants and important nutrients for the brain.
Here are 6 reasons why eggs are the healthiest thing to eat.
Eggs are incredibly nutritious
One egg contains an amazing variety of nutrients.
Just imagine… the nutrients are enough to turn one fertilized cell into a little chicken!
Eggs are loaded with vitamins, minerals, high quality proteins, good fats and many other lesser known nutrients.
One large egg contains :
- Vitamin B12 (Cobalamin): 9% of RDS (recommended daily dose).
- Vitamin B2 (Riboflavin): 15% of RDS.
- Vitamin A 6% of RDS.
- Vitamin B5 (Pantothenic acid): 7% of RDS.
- Selenium 22% of RDS.
Eggs also contain some amount of almost all the vitamins and minerals the body needs… including calcium, iron, potassium, zinc, magnesium, vitamin E, folic acid, etc.
A large egg contains 77 calories, of which 6 grams are quality protein and 5 grams are fat.
Almost all the nutrients are in the yellow, the white contains only protein.
Bottom line: Eggs are incredibly nutritious and contain very high amounts of nutrients based on their caloric content. The nutrients are in the yellow, but the white is mainly protein.
Eggs increase cholesterol in the blood and do NOT increase the risk of heart disease
The main reason why people have been warned about eggs is that they are high in cholesterol.
A large egg contains 212 mg of cholesterol, which is flat compared to most other foods.
However, it is not a given that a diet high in cholesterol raises the level of bad cholesterol in the blood.
The liver is constantly producing cholesterol. If you eat cholesterol, the liver produces less and vice versa, if you do not eat cholesterol, the liver produces more of it.
The fact is that many studies show that eggs improve the body’s cholesterol levels.
Eggs increase HDL (good cholesterol) levels and they tend to convert LDL (bad cholesterol) to a larger type of LDL that is not associated with an increased risk of heart disease
One study found that consuming 3 eggs a day reduced insulin resistance, raising HDL and increasing the size of LDL units in both men and women with metabolic disorders.
Many studies have examined the effects of egg consumption on cardiovascular disease and found no association between them
However, some studies have shown an increased risk of cardiovascular disease in diabetic individuals. However, this needs further research and is probably not relevant if individuals are on a low carb diet, which can have a very positive effect on type 2 diabetes.
Result: Studies show that eggs have a positive effect on blood cholesterol. They increase the levels of HDL (good) cholesterol and increase LDL (bad) cholesterol, which should reduce the risk of heart disease.
3. Eggs are loaded with choline (Choline) which is an important nutrient for the brain
Choline is not a well-known nutrient and is often classified as a B-vitamin.
Choline is important for health and is essential for the body’s various metabolism.
It is necessary to produce the neurotransmitter acetylcholine and is also found in cell membranes.
Low levels of choline have been linked to liver disease, metabolic disorders and neurological disorders.
This nutrient may be particularly important for pregnant women. Studies show that low choline intake can increase the risk of neuropathic defects and lead to decreased cognitive development in children.
A study of US consumption habits between 2003 and 2004 found that over 90% of participants ate less than the recommended daily allowance of choline.
The best food source for choline is yolk in eggs and beef liver. One large egg contains 113 mg of choline.