What are the benefits of eggs? What are its damages? How many eggs recommended daily? What are the best ways to eat it? The answer is in this comprehensive report.
According to the UK’s National Health Service the NHS, eggs are a good choice as part of a healthy, balanced diet. In addition to being a source of protein, it also contains vitamins and minerals.
Eggs are a source of the following nutrients:
2- Vitamin D (D).
3- Vitamin A.
4- Vitamin B2 (Riboflavin).
5- Vitamin B12 (B12).
According to a report by nutritionist Chelsea Torres in the emedihealth website, an egg consists of two-thirds of egg white and one-third of egg yolk. Egg whites are traditionally classified as a “diet food” because they are low in calories, free of fat and rich in protein.
On the other hand, egg yolks are “tarnished” due to their high cholesterol content. However, Torres says recent research shows that cholesterol in foods does not necessarily correlate with cholesterol levels in the blood, so it is important to improve the type of fat in the diet rather than reducing dietary cholesterol.
While one large egg yolk contains 1.5 grams of saturated fat, it also contains 3.5 grams of healthy unsaturated fats, including omega-3 fats.
The nutritional value of eggs
One large egg contains only 70 calories and provides 12% of your daily need for protein. Torres says eggs are rich in riboflavin, biotin, vitamin B12, iodine, selenium, and choline.
Eggs also provide vitamin D, vitamin A, folic acid, phosphorous, omega-3 fats, and the antioxidants lutein and zeaxanthin.
Eggs do not contain any sugar, carbohydrates, or vitamin C.
Benefits of eating eggs
1- Weight reduction
According to a study published in the International Journal of Obesity, eating eggs for breakfast promotes weight loss when combined with a diet that reduces the overall energy intake (calories) a person consumes.
On the other hand, eating eggs for breakfast is not linked to weight loss if calories are not reduced.
And many people find that eating eggs helps them feel better about following a low-calorie diet, and this allows them to lose weight without feeling hungry and deprived.
Eggs are rich in nutrients, provide high-quality protein, and contribute to overall diet quality. High-quality protein, such as the protein found in eggs, promotes the preservation of muscle mass during weight loss.
2- Improving brain function
Eggs contain choline, and adequate choline intake is associated with improved memory and learning abilities. Choline and vitamin B12 also participate in the chemical reaction that prevents the accumulation of homocysteine in the body, a substance high levels of which have been linked to Alzheimer’s disease.
3- Build muscle
Research confirms that protein is essential for muscle recovery and growth, and the high-quality protein found in eggs can be absorbed quickly and used efficiently to improve muscle growth.
It is also important to eat egg yolks with their whites because they contain many nutrients and proteins, contrary to the belief that the yolk contains fat only.
4- Improving mood
Low levels of B vitamins are associated with depression, and eggs are a source of the B12 and other B vitamins.
5- Protect eye health
The antioxidants lutein and zeaxanthin in eggs are found in the pigments of the retina. These antioxidants prevent cell damage in the retina and reduce the risk of macular degeneration.
6- Promote healthy skin and hair
Many nutrients in eggs promote healthy skin, nails and hair, and consuming eggs provides protein and collagen that helps keep the skin tight and wrinkle-free.
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What is the harm of eating eggs?
In some cases, eggs can cause problems, such as:
1- Food poisoning
Salmonella in eggs can cause illness and death. Therefore, eggs must always be cooked or pasteurized raw before consumption, and eggs should be cooked until the white and yolk are solid.
2- It does not suit certain situations
Excess protein can be harmful for those with kidney disease. Furthermore, the yolk is high in phosphorous, which may need to be specific depending on the stage of kidney disease.
Egg allergy is one of the most common allergies among children, and it is estimated that 1% – 2% of children in the United States suffer from an egg allergy.
The appearance of these symptoms after eating eggs indicates an allergy:
- Stomach upset.
- Abdominal pain.
You should review the emergency room in the event of the following symptoms, as they may indicate the presence of an acute “anaphylactic shock”:
- Tingling in the mouth.
- difficulty breathing.
- Swelling of the tongue or throat.
- Wheezing and persistent coughing.
How many eggs allowed to eat daily?
According to the UK’s National Health Service there is no recommended limit to the number of eggs a person should eat. Eggs can be enjoyed as part of a healthy, balanced diet, but it is best to cook them without adding salt or fat.
For its part, nutritionist Chelsea Torres says that all foods should be consumed as part of a balanced diet, and eating an egg or two daily is a great way to meet protein and nutrient needs.
What is the best way to eat eggs?
Without fat, well cooked, and without adding salt. In other words, it means hard-boiled eggs.
Eggs and cholesterol
According to the United Kingdom’s National Health Service, although eggs contain some cholesterol, the amount of saturated fats we eat has a greater effect on the amount of cholesterol in the blood compared to the cholesterol we get from eating eggs.
If your GP or health professional tells you to monitor your cholesterol levels, your priority should be to reduce saturated fats in your diet. You can get advice to eat less saturated fat.
If you are eating a balanced diet, you only need to limit your egg intake if instructed to do so by your GP or dietitian.