Years ago, medical experts and nutritionists believed that eggs contributed to high cholesterol levels and heart disease. According to the Huffington Post, Each egg yolk contains between 180 and 186 milligrams of cholesterol, more than half of the daily recommended amount. As a result, eggs have gotten a bad reputation through the years, causing people to remove the yolks before eating the white or skipping eggs altogether.
Recent cholesterol research has not only debunked these erroneous beliefs about eggs but has demonstrated that eggs have a variety of health benefits. Researchers have discovered that the body makes its own cholesterol, averaging one to two grams per day, according to Nutrition Authority. When cholesterol is eaten, it doesn’t add to the total cholesterol levels but rather replaces what the body would have made on its own.
Additional research studies have shed light on a variety of health benefits of eggs and the positive effects it has on the human body.
1.) Eggs Are Loaded in Nutrients
Considering that a single egg can produce a baby chick, it’s no wonder that eggs are full of vital nutrients for humans, too. Just one hard boiled egg contains:
- Vitamin A – 6% of RDA
- Vitamin B5 – 7% of RDA
- Vitamin B12 – 9% of RDA
- Vitamin B2 – 15% of RDA
- Folate – 5% of RDA
- Phosphorus – 9% of RDAD
- Selenium – 22% of RDA
- They also contain a good amount of Vitamins D, E, K, B-6 and as well as calcium, iron, zinc and omega-3 fatty acids, which can actually help reduce the risk of heart disease.
2.) Eggs Provide High-Quality Protein
With over six grams of protein per egg, it’s easy to see why they are a choice food for bodybuilders. It takes an equivalent of 30 grams of meat in order to equal the same amount of protein in an egg. According to Health 24, eggs have a type of protein that is rated higher than that of beef or chicken. At the cost of eggs versus meat and poultry products, eggs are an economical way to build muscle.
3.) Eggs Can Help Keep Eyes Healthy
Macular degeneration and age-related macular degeneration are leading causes of blindness. Lutein and zeaxanthin are key nutrients in protecting eyes against these diseases as well as protecting eyes from dangerous light wavelengths. The Huffington Post reports that eggs are rich in both lutein and zeaxanthin, helping to keep your eyes healthy.
4.) Eggs Keep Blood Sugar Levels Steady
The protein and fat in eggs help to keep blood sugar levels steady, preventing complications in diabetes that come from high blood sugar levels. Though some studies have shown that eggs can raise cholesterol in diabetics, this is not true for those who are eating low carbohydrate diets. When eaten as part of a healthy low-carbohydrate diet, eggs can help diabetics control their blood sugar levels, lose weight and reduce their total cholesterol levels, decreasing their risk of heart disease.
5.) Eggs are Important for Good Brain Health
Choline is an essential nutrient for good brain health and aids in memory function and brain growth per Health 24. The nutrient is critical for women who are pregnant; if not enough choline is consumed, the body takes it from the mother’s body to support the growing baby, leaving her with critically low levels. It is estimated that 90 percent of people have low levels of choline. Eggs are high in choline and can help keep it healthy and working properly.
6.) Eggs Aid in Weight Loss
One of the most common complaints among people trying to lose weight is battling hunger. Health 24 says that the protein and fat in eggs will increase satiety, allowing dieters to feel fuller for a longer period of time. A 2005 study looked at the different satiety levels of those who ate eggs versus those who ate bagels for breakfast. Those who ate eggs reported feeling fuller than those who ate bagels and consumed fewer calories later in the day at lunch and dinner than those in the bagel group.
You may even want to try this new “egg diet” that can help you lose up to 22 lbs in only 14 days.
7.) Eggs Strengthen Bones, Hair and Nails
Those who can’t eat dairy products may consider adding eggs to their diet to boost their levels of calcium and vitamin D, necessary nutrients which can help prevent osteoporosis. Omega-3 fatty acids along with the wide variety of minerals and amino acids can strengthen hair and nails, keeping them stronger and healthier.
The Bottom Line About Eggs
Though there are some arguments about how many eggs should be eaten per day (most experts agree between one and two is the healthiest amount), eggs are no longer considered an unhealthy food. Whether eaten for breakfast, dinner or as a snack, eggs can help keep your cholesterol levels in check while providing a variety of benefits that help the entire body.
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