Eggs are an ingredient that’s possesses a great nutritional profile. They’re delicious in any way we prepare them, so most of us consume them very often.
According to some people, egg yolks contain numerous calories, so they may interfere with their kilograms or affect their health in a different way, but that’s not quite true.
As we already said, eggs are very nutritious. They contain plenty of vitamins, minerals as well as proteins. They’re abundant in amino acids that we need if we want to build a healthy muscle mass as well as to repair our tissues.
Nutritionists claim that consuming 3 eggs a day will help you obtain the best and balanced nutrition.
It is said that the yolk shouldn’t be consumed if you want to have a healthy nutrition, but it’s actually abundant in cholesterol which is also necessary for our body. It is a structural molecule that can be found in the cell membrane. We need it in order to have good production of cortisol, testosterone and it estrogen.
Liver is an organ of our body that produces cholesterol, so when we intake foods that are high in cholesterol, our liver produces it in smaller amounts.
The American Heart Association has proven that the bad or otherwise called LDL cholesterol is able to create hard deposits which are very thick. They clog the arteries after some time. The arteries start to have a decreased flexibility and with that their risk of any heart disease becomes increased.
The “good” cholesterol is quite the contrary from the bad one. It is good for our cardiovascular health because it protects it and removes the LDL cholesterol in a way that it takes it back to our liver. There it becomes broken down and our body removes it.
Eggs contain plenty of HDL cholesterol. They aren’t dangerous for our health as the trans-fats which are present in deep fried as well as processed foods. If we consume eggs more often, they’ll help us reduce the dangerous side-effects junk food causes.
Here’s how the nutritional profile of an egg looks like:
Healthy Fats: 5 grams
Protein: 6 grams
Vitamin A: 6% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Vitamin B5: 7% of the RDA
Folate: 5% of the RDA
Selenium: 22% of the RDA
Eggs are also full of vitamins B6, D, K and E, as well as zinc and calcium.
Here are only some of their best health benefits:
Healthy Brain Development
Egg yolks contain plenty of choline that we especially need for a healthy brain function. This choline is very important for the development of the brain in newborns and fetuses.
When more eggs are consumed during the periods of lactation and pregnancy, the brain development and function of babies becomes increased. According to a study by the University of North Caroline, choline is able to decrease the risk of breast cancer in 24%.
Protect Bone Health
We all need vitamin D. It is very important and it is especially needed for an improved absorption of calcium, as well as good bone health. If we lack this vitamin, we’ll have an increased risk of osteoporosis as well as many other bone diseases. We can find it in only several types of food. It is very important to supply our body with this vitamin especially during the winter period. Then we can’t enjoy sun as we can during the summer, so it’s good to intake more eggs.
Fight Off Iron Deficiency
Iron deficiency causes symptoms like irritability, fatigue and headaches. You can increase your levels of iron if you consume 2 large eggs regularly. They contain 2 milligrams of iron!
Egg yolks contain plenty of lutein, a carotenoid which can protect you from macular degeneration. This type of degeneration is the main known cause of blindness. Lutein is also a part of green leafy vegetables, but we can absorb it better if we consume more eggs. The yolks also contain zeaxanthin, an antioxidant that is especially helpful against the dangerous ultraviolet radiation.
A Healthy Weight
Eggs can keep you feel fuller for a longer period of time. That’s why, we won’t be able to intake more calories. We’ll lose more weight and we’ll have increased energy levels from the protein. Our blood sugar levels will also be controlled.
Eating three eggs a day can really help us improve our health. Start eating them and you’ll notice the difference very soon. Don’t avoid the yolk, as it is also very important and beneficial!
Article and image source: superhv.com