Eggs are among the most nutritious foods on the planet. Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken. However, eggs have gotten a bad reputation because the yolks are high in cholesterol. In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.
People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.
But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.
Eggs – once superfood, and today is considered as a danger to your health. Is this true?
The eggs are safe for your heart
According to the analysis of the study in 2013, there was insufficient evidence that eggs are associated with heart disease. Were once considered unhealthy due to high content of cholesterol (212 mg);
However, the eggs only increase good cholesterol HDL and not LDL, the bad. This is enough to convince the unjust accusation of eggs.
Eggs are rich in antioxidants
Eggs contain a high content of antioxidants, particularly lutein and zeaxanthin, which protect the retina and other diseases.
The study found that if you eat one egg a day for a month, you can increase the levels of lutein in the blood of 28-50% and the level of zeaxanthin to 114-142%.
To conclude, these two antioxidants are responsible for the health of your eyes.
Eggs are one of the most important foods
They are rich in protein, vitamins, minerals and good fats, eggs contain the basic development needs of new life – chicken. Specifically, each egg has about 70-80 calories, 5 g fat, 6 g protein with 9 amino acids.
In addition, it is rich in iron and various vitamins, selenium and phosphorus. It also contains about 113 mg of choline, a vital nutrient for the brain, according to research seriously lacking in the standard Western diet.
Eggs are especially rich in omega-3 fatty acids that are essential for overall health.
Eggs can help you in your efforts to lose weight
Provide satiety and do not represent a threat to blood sugar because they contain very little carbohydrates.
The results of the study conducted on 30 overweight women found that those who ate breakfast pastry, later consumed larger quantities of food for lunch than those who ate eggs. The same effect lasted for the next 36 hours.
Another study involving obese men and women, examined the effect of controlled calorie intake: respondents could choose – two eggs (340 calories) or a pastry for breakfast. These are the results of the group of people who ate eggs, 8 weeks later:
– 61% of them were with reduced Body Mass Index BMI;
– 65% greater weight loss;
– 34% with reduced waist;
– 16% less body fat.
What is surprising is the fact that both groups received the same number of calories.
From this we can conclude that the eggs are actually great for breakfast as they may encourage weight loss.