Thanks to their versatility, taste and nutritional profile, eggs are definitely among the top breakfast choices. For years, they have been unrightfully scrutinized due to their high cholesterol levels, but science has later shown that this type of cholesterol isn’t doing any harm to our health.
Eggs are the ideal protein choice, and contain a healthy amount of vitamins and minerals as well. They also contain essential amino acids for our body which can assist in the repair of tissues and the gain of muscle mass. According to nutritionists, eating 3 eggs a day is one of the best ways to balance your diet.
As we already mentioned, people in the past thought that egg yolks contain too much cholesterol, and although it’s technically true, they won’t raise your cholesterol levels. Cholesterol is a part of the cellular membrane and plays a part in the production of estrogen, testosterone and cortisol – 3 important hormones that our body needs to properly function. The body can balance its own cholesterol levels, so eating eggs won’t raise the amount significantly.
There are two types of cholesterol – the “good” (HDL) and “bad” (LDL), each one with its own set of characteristics. Scientists have been able to discover that the LDL cholesterol is responsible for numerous cardiovascular problems, while the HDL cholesterol actually protects the heart and cardiovascular system from harm. Contrary to popular belief, eggs are rich in HDL cholesterol and won’t affect your heart in a negative fashion.
Here’s the nutritional profile of an average egg:
- Calories: 77
- Protein: 6 gr.
- Vitamin A: 6% of the daily recommended amount
- Vitamin B2: 15% of the daily recommended amount
- Vitamin B5: 7% of the daily recommended amount
- Vitamin B12: 9% of the daily recommended amount
- Healthy fats: 5 gr.
- Folate: 5% of the daily recommended amount
- Selenium: 22% of the daily recommended amount
- Phosphorus: 9% of the daily recommended amount
- Also contains vitamin B6, zinc and calcium
Here are the main health benefits of eating 3 eggs per day:
Improve the bone health
Vitamin D deficiency is one of the main cause of bone problems such as osteoporosis. This vitamin is vital for the absorption of calcium in the bones and is found in different types of food. We get most of it from the sun, but people that live in areas with no sunlight are often deficient in it. To boost your vitamin D levels, we suggest enjoying the sun more and eating eggs which are full of it.
Promote a healthy brain function
Egg yolks contain choline, a compound required for proper fetal brain development, which is why doctors recommend eating eggs more often if you’re pregnant. According to a scientific research, choline also reduces the risk of breast cancer by a whopping 24%.
Protect the eyes
Eggs contain lutein and zeaxanthin, two powerful antioxidants which can prevent age-related macular degeneration and protect your eyes from damage.
Boost your iron levels
Iron deficiency can cause problems such as skin irritation, fatigue and headaches. Luckily, eggs are full of the mineral and can easily boost your iron levels.
Maintain your weight
Eating 3 eggs a day will prevent cravings and make you eat less, resulting in a balanced loss of weight. The protein in eggs will boost your energy levels and prevent the insulin surge in your blood after a meal.
As you can see, eggs are among the best types of food you can eat. Include them in your daily diet and your health should be much improved soon!
Article and image source: thehealthy-food.com