pixabay.com
Eggs are one of the few foods that can be classified as a superfood. They even contain substances that are rarely found in the modern diet. The health benefits of eggs have been confirmed by human studies.
First of all, it should be said that eggs are very nutritious. It is the most nutritious food on the planet. A whole egg contains all the substances necessary for the transformation of one cell into an individual. An egg is a very healthy food and almost an ideal food, because it contains a complete set of nutrients, vitamins and minerals that we need.
Eggs are high in cholesterol, but they do not affect the levels of bad blood cholesterol (low-density lipoprotein). Cholesterol from food does not directly become blood cholesterol.
In contrast, consumption of up to three eggs per day favors a less atherogenic low-density lipoprotein profile, improved good cholesterol (high-density lipoprotein) function, and increased plasma antioxidants. Eggs increase good cholesterol levels.
Our liver produces large amounts of cholesterol daily. When we eat more eggs, the liver produces less cholesterol.
People with higher LDL levels tend to have a lower risk of heart disease, stroke, and various health problems. Eating eggs is a great way to increase HDL.
Food photo created by timolina – www.freepik.com
Eggs contain choline, an important nutrient that most people don't get enough of.
Choline is used to build cell membranes and plays an important role in the production of signaling molecules in the brain. In the body, the most important neurotransmitter is synthesized from choline, which serves to transmit a nerve impulse – acetylcholine. Choline improves memory and also affects carbohydrate metabolism by regulating insulin levels in the body.
Choline is a hepatoprotector (protector of the liver) and a lipotropic agent (promotes fat metabolism in the liver). The lack of choline in the diet leads to the deposition of fat in the liver and kidney disease.
shutterstock.com
Eggs contain Lutein and Zeaxanthin, antioxidants that have beneficial effects on eye health. With age, vision tends to deteriorate. Lutein and Zeaxanthin tend to accumulate in the retina of the eye and help neutralize degenerative processes that affect eye health.
Studies show that these substances can significantly reduce the risk of developing cataracts and macular degeneration, two very common eye diseases.
Eggs contain vitamin K as well as high amounts of vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.
An egg is a healthy food product that has a high quality of protein that we need as a building material, and contains all the essential amino acids in the right proportions.
Sufficient protein intake helps in weight loss and increases muscle mass, lowers blood pressure and promotes bone health. Dietary protein works synergistically with calcium to help retain calcium and improve bone metabolism.
Eggs do not increase the risk of heart disease and reduce the risk of stroke.
Food photo created by timolina – www.freepik.com
For decades, eggs have been undeservedly demonized. It was believed that the cholesterol contained in them is harmful to the heart. However, research does not find an association between egg consumption, cardiovascular disease, and stroke. On the topic of egg myths, we recommend reading our article "Common misconceptions about eggs".
Eggs are a high quality protein source with a complete macronutrient content. They have a high satiety index and therefore reduce subsequent calorie intake, which is of great interest to those who want to lose weight.
In one study, a breakfast bagel was replaced with an egg for eight weeks, which caused significant weight loss (link to study).
Thus, the egg is a dietary safe and healthy food product. You can safely eat up to four eggs a day or just over twenty eggs a week.
Eggs must be cooked before eating. So the protein will be better absorbed and the risk of salmonellosis will decrease.
Source: dolgo-jv.ru
