Eggs are tagged as dietary demons by many, despite their highly impressive nutritional profile. This bad reputation is because people often associate egg yolks with high cholesterol. But we are here to share the good news with egg lovers. Eating whole eggs, yes including egg yolk, does not do any harm to your health. In fact, this nutritious food will provide you with the required elements to keep you healthy.
Nutrient Content Of Eggs
You get the best share of nutrients from a whole egg. An array of essential vitamins, except vitamin C, is found in a whole egg. When you toss out egg yolk, you miss a lot of essential nutrients. Because egg yolks contain vitamins, such as vitamins A, D, E, and K, which are not found in egg whites. It is also a great source of carotenoids like lutein and zeaxanthin. The protein quality of the egg is considered to be the best. The protein content in eggs is considered a standard while evaluating protein in other foods. It is also an excellent source of choline, phosphorus, iodine, selenium, and riboflavin.
Egg And High Cholesterol
Many people ban eggs from their diet scared of the cholesterol threat. It’s time for them to revisit their decision. To begin with, cholesterol is not a bad thing. It does a lot of functions and is a very important part of your body. The body has its own mechanism to produce cholesterol. The liver does this job. So, whenever you have too much cholesterol rich foods, your liver starts producing less of it. Thus, the total amount of cholesterol in your body does not undergo any drastic change. So, you don’t need to think twice about adding egg yolk in your menu. In fact, an egg is capable of raising HDL or good cholesterol.
Egg consumption is not a risk factor for the coronary disease because dietary cholesterol does not translate into high levels of blood cholesterol. It will not have any adverse effect on your blood cholesterol. According to the USDA, one large egg contains 186 mg of cholesterol and a small one contains 141 mg. As per the American Heart Association recommendation, healthy adults should not consume more than 300 milligrams of cholesterol per day. However, it is found that diabetics who eat eggs are at an increased risk of heart disease. But it is not certain that egg or other factors cause this. It is assumed that the diet of a diabetic may also have a role in this.
Health Benefits Of Egg
The protein rich eggs will provide you all the necessary amino acids. Thus, it is beneficial in building and maintaining your muscle. Having eggs for breakfast will give you greater satiety, thus, helping you with hunger and weight management. Their satiating properties will help you reduce your snacking habit.
Lutein and zeaxanthin in eggs are vital for your eyesight. They can help you prevent macular degeneration, which is a leading cause of age-related blindness. Also, one whole large egg provides 35 percent of your daily choline requirement, thus, contributing to your brain and memory development. Choline is crucial during pregnancy as it may play a role in improving child’s immunity.
Well, an egg is no more an unhealthy food. Instead, it boosts your health. Increasing the consumption of eggs is not a bad idea after all. But, how much is too much? It is considered to be okay to have three eggs a day. But it comes with a lot of ifs and but. It should be part of a healthy diet. If you have plans to eat three eggs a day without any physical activity or a balanced diet, it is best to avoid eggs. Better health comes from an overall pattern of diet. Avoiding or focusing on a particular food group will not do you any good. So, do not avoid eggs from your diet. Instead, make it a part of your healthy eating pattern.