Eggs have been getting bad wraps in the health and fitness community because they are associated with cholesterol and weight gain while others say they may trigger heart attacks. Meanwhile, There are excellent facts about eggs.
Today you will learn why people who want to lose weight usually add eggs to their diet, what will happen if you eat more than 1 egg a day, and other excellent fun facts about an egg.
DaViral Facts will crack the myths and misconceptions behind eating eggs, especially egg yolk. Can you imagine how a single cell turns into a healthy chick? For this to happen, it means eggs must be packed with life-giving nutrients.
First, we will share with you how an egg is loaded with amazing kinds of nutrients. It contains; Calories, protein, healthy fats, folate, calcium, zinc, phosphorus, selenium, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B12, vitamin D, vitamin E, and vitamin K.
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This is not just about a multivitamin supplement, all these vitamins and nutrients can be found in an egg and it is way cheaper than those pricey supplements. An egg especially the yolk contains a particular amount of cholesterol, but do you know cholesterol is not entirely bad?
According to research, cholesterol can be found in every cell of your body. This waxy and fat-like substance plays an important role in digestion and vitamin D production, it also helps generate steroid hormones like testosterone, estrogen, and cortisol.
Also, there are 2 types of Cholesterol; Low-density Lipoproteins (LDL) also known as bad cholesterol, and High-density Lipoproteins (HDL) good cholesterol. You can read the differences between the 2 types of cholesterol explained by the American Heart Association.
The type of cholesterol you will find in an egg is neither LDL nor HDL, eggs contain omega-3 fatty acids and dietary cholesterol (NB; Omega-3 fatty acids are healthy fats because they can lower your heart rate and rhythm, decrease the risk of clotting, reduce blood pressure levels, improve blood vessel function, and also delay the build-up of plaque in coronary arteries).
In the case of dietary cholesterol; several studies prove that eggs don’t increase the risk of heart disease. Below you will find the benefits you can get from eating eggs.
5 Excellent Facts about Eggs
1. Eggs Keep you Full and Help with Weight Loss.
Do you know you can be full without eating food? and when you’re full, there’s no way you would get hungry. A complete egg contains about 6 grams of high-quality proteins which may help you eat less after several hours of eating a meal and as a result, this helps you lose weight.
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2. Eggs Improve Eye Health.
Egg yolk contains Lutein, which helps reduce the risk of age-related macular degeneration and cataracts, it contains zeaxanthin which protects you from the sun’s harmful UV rays.
It protects your eyes from retinal damage because it contains omega-3 fatty acids, they are also loaded with vitamin A zinc which improves the health of your retina and helps you see better at night.
3. Eggs Keep Your Bone healthy.
Egg yolk improves bone metabolism, and prevents the risk of osteoporosis, also whole egg contains vitamin D phosphorus to keep your bone health and calcium to improve your bone density.
4. Eggs Prevent Iron Deficiency.
Iron deficiency occurs when you don’t have enough iron in your body and a low iron level can lead to equally low blood cells. Iron is needed to produce hemoglobin, the part of red blood cells that carries oxygen throughout the body.
5. Eggs Help with Brain Development in Infants and Fetuses.
Eggs are not only good for adults but for infants and fetuses, the choline in an egg is beneficial for fetus’s brain development.
The yolk also help prevent birth defect during pregnancy, vitamin D is important for the development of the spinal cord and the fetus’s nervous system. It also helps prevent breast cancer according to studies.
It is recommended to keep your eggs with good matching food options and also keep in mind that all eggs are not the same. According to Healthline; There are four types of eggs which include.
- Pastured Eggs – The hen is fed with natural food, they also eat plants and insects.
- Omega-3-Enriched Eggs – The chicken feed is mixed with flaxseed, a source of Omega-3.
- Organic Eggs – The chicken is fed organically and not treated with hormones.
- Conventional Eggs – When the hen is fed with grains, this type of egg can usually be found at the supermarket.
The lists above are ranked from the most healthy and if you can’t find the first 3, then you can go to the supermarket to buy eggs.
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Note that; The best way to consume your egg is to poach, bake, scramble, boil or fry. Also make sure that the yolks are firm while cooking, as for the debate between brown and white eggs; research has proven that no one is healthier as they both have the same nutritional value.
Q: What will happen if I eat 3 eggs a day?
A study from the department of the nutritional sciences university of Connecticut, US revealed that a person who consumes 3 eggs daily may experience more of an increase in good cholesterol than someone who eats the same amount of egg substitute.
Q: How many eggs can I consume in a day?
- The UK national health service says there’s no recommended limit.
- The American journal of clinical nutrition suggests a maximum of 12 eggs per week.
- The national heart foundation of Australia limits it to 6 or 7 eggs a week (1 daily)
Regardless of the number, the message is clear: eggs are of nutritional value and it is safe and healthy to eat. We hope that this article has helped you solve some myths regarding eggs and you will give them their rightful place on your plate.
Do you have anything to contribute? Share with us in the comment section and kindly share this post with your friends so they can also know the excellent facts about eggs. Cheers