Eggs have a bad reputation in the past and present, and
unfortunately, many still believe the wide spread misinformation. Answer to the
questions like “Are eggs good for you?”, “Do they cause heart disease?”, “Do
they raise cholesterol?”, and “Should I avoid them?” will
vary depending on to whom you ask.
Many traditional doctors still believe that eggs increase
cholesterol and must be avoided, and some advice only to use egg white and not yolk.
Some media articles still emphasis the idea that eggs are harmful and should be
avoided to prevent health problems.
But actually Eggs are super-food packed with nutrients, and has
a lot of health benefits. One question that still remains in a normal persons
mind is that “But don’t eggs raise your cholesterol?” Some of the
recent researches are giving you a better answer for that.
A recent Study (Link) in
Bangkok, Thailand came out with amazing result that an addition 3 eggs per day
to a person’s regular diet increases the level of “good” cholesterol (HDL-cholesterol)
and decreases the ratio of LDL-cholesterol to HDL-cholesterol.
More significantly, eggs do not appear to contribute to
heart disease in most people. A pivotal Study (Link) from Harvard
in 1999, of nearly 120,000 men and women, found no association between eggs—up
to one a day—and heart disease, except in people with diabetes. Nor did it find
a link between eggs and strokes.
Even I was a strong believer of the “Egg is bad” propaganda
spread in the Medias. But when I came across some articles and studies that
tell eggs are good, I go on a small search and found a lot more information
telling me I was wrong and even the doctors.
Here are some facts I
came across to believe Egg should be included to regular diet:
1. Rich in Vitamins – Eggs contains a lot of vitamins
including B, C, D, E, and K. Vitamin B12 is an important vitamin, present in
egg, for the process of converting homocysteine into safe molecules, such as
glutathione, an important antioxidant. An egg contains about 44μg of folate, an
essential nutrient to be provided to pregnant ladies to prevent birth defects
of neural tube.
2. Great Source of Protein and Amino Acids –
Eggs are a great source of protein, containing 6 grams of protein. Eggs are
known as the perfect food as they are one of the food that contains all 9 of
the essential amino acids.
3. Lowers Hypertension – The peptides present
in eggs are found to help in reducing increased blood pressure.
4. Contains Omega-3 fatty acid - Eggs produced
by hens fed a diet of greens and insects contain higher levels of omega−3 fatty
acids than those produced by wheat or corn fed farm chickens. Omega-3 is an
essential fatty acid good for your heart.
5. Can Lower Your “Bad” Cholesterol – Eggs do
contain cholesterol, however, as mentioned above, regular consumption of eggs
reduces LDL or Bad cholesterol and increases HDL, the Good cholesterol.
6. Boost Brain and Nerve Health – One egg
contains about 20% of the daily recommended intake of choline. Choline is
essential for production of phospholipids in cell membranes. Adequate levels of
choline are essential for brain and nerve health.
7. Contain Anti-oxidants: Lutein and
Zeaxanthin are carotenoids with anti-oxidant properties, are an essential component
for eye health and protects against the damaging effects of free radicals, i.e.
developing age-related macular degeneration. The antioxidants are also linked
to reducing the risk of developing cataracts in old age and protection of eyes
from damage related to UV exposure.
8. Contain Tryptophan and Tyrosine – They are two
amino acids with great antioxidant properties to fight against free radicals.
Tryptophan is also important as it is converted to serotonin, a mood enhancer
and converted into melatonin in the pineal gland, which benefits sleep.
9. Contain Calcium - An egg contains 50 mg
calcium. Although not a large source of calcium, but reduces the risk of colon polyps
and breast cancer.
10. Prevents Heart Disease – The choline
present in eggs is a crucial nutrient that help to reduce the inflammation that
may leads to heart disease.
11. Promote Healthy Hair and Nails - The Sulphur
along with vitamins and minerals contained in eggs promotes hair and nail
growth.
12. Contains Selenium – Selenium, an essential
micronutrient contained in eggs helps reduce oxidative stress and also associated
with preventing cancer and in particular reducing tumors affecting the
prostate.
13. Improve Immune System Functioning – The iron
and vitamin A contained in eggs helps support a healthy immune system and
normal red blood cell production.
14. Reduce Risk of Breast Cancer – A recent
study found that women who consumed high amounts of choline, an abundant
nutrient in eggs, were 24% less likely to get breast cancer.
15. Reduces Inflammation – The choline in eggs
aids in reducing inflammation in the body. Chronic inflammation has been linked
to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and
type 2 diabetes.
16. Beneficial for Fetal Development – The choline
present in eggs is essential for pregnant women as it is crucial for proper
fetal brain development and preventing neural tube defects.
17. Improved Memory Function – The high amount
of vitamins and nutrients in eggs, in particular choline, improves memory
function and cognition.
18. Eggs Can Be Inexpensive – Many are able to
get eggs for a great price when bought from local farmers. Another option is to
raise your own chickens! Not only does this help save money and provide you
with more nutritional value, but you could sell eggs to those in the area to
cover the cost of caring for them.
19. Variety in Egg preparations – There are
many ways to prepare eggs, whether you eat them raw, scramble them up in
coconut oil, or boil them. You can also add great variety by adding in
nutritious vegetables and herbs, such as to an omelet.
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