Eggs have gotten a bad rap in the nutrition world, probably because they contain a lot of
cholesterol. Studies have shown, however, that eggs are really good for you and are one of the “superfoods” you should include in your diet. They are high in nutrients, which make them a healthy food to eat.
Here are six reasons why you should eat more eggs:
1. Eggs are very nutritious. Eggs are among the most nutritious foods you can eat. A single boiled egg contains the following nutrients:
Folate—5 percent of the recommended daily allowance (RDA)
Vitamin A—6 percent of the RDA
Vitamin B12—9 percent of the RDA
Vitamin B5—5 percent of the RDA
Vitamin B2—15 percent of the RDA
Selenium—22 percent of the RDA
Phosphorus—9 percent of the RDA
Eggs are also high in vitamin E, vitamin D, vitamin B6, vitamin K, zinc, and calcium. It
contains only 77 calories per serving and five grams of healthy fat. It contains six grams
of total protein. There are trace nutrients in eggs that you can’t get in high amounts in
other foods. Eggs are perhaps the most perfect food you can eat because they contain
the vitamins and minerals the body needs for good health. Even better than regular eggs
are omega 3-enriched eggs, that are higher in vitamin E and vitamin A.
2. Eggs might be high in cholesterol but don’t affect the blood cholesterol level. Even
though eggs are high in cholesterol, they don’t raise the blood cholesterol levels. One
egg contains 212 mg of cholesterol, which is more than half of the 300 mg per day that
are recommended that we eat. You need to know, however, that the cholesterol in the
diet doesn’t mean that the cholesterol in the bloodstream will be higher. When we eat
eggs, the liber’s production of cholesterol goes down so that there isn’t more
cholesterol in the bloodstream. In about 70 percent of individuals, eggs don’t raise the
cholesterol level at all. About 30 percent of people will have a mild increase in LDL and
total cholesterol. The only people that shouldn’t eat eggs are those who have a genetic
disorder that causes elevated cholesterol levels.
3. Eggs increase the HDL or “Good” Cholesterol level. HDL cholesterol stands for High
Density Lipoprotein cholesterol. This is the good cholesterol that decreases the risk for
heart disease, stroke, and other blood vessel-related health conditions. Eggs will
increase the HDL cholesterol by 10 percent if you eat 2 eggs a day for a total of six
4. Eggs are a high source of choline. Choline is a nutrient that few people know about. It is important for the health of the body and is often put along with the B vitamins. Choline
is necessary for the building of cell membranes and signals molecules in the brain that
help the brain work better. According to USDA dietary surveys, about 90 percent of
Americans aren’t getting the proper amounts of choline in their diet. You need to eat
whole eggs in order to get choline. One egg alone contains 100 mg of choline.
5. Eggs turn LDL or “Bad” Cholesterol into good cholesterol. LDL is considered the “bad”
cholesterol that causes plaques to form on the arterial walls and contribute to heart
disease. High levels of LDL cholesterol are connected to a greater risk of heart disease.
There are, however, subtypes of LDL cholesterol that are related to the size of the
cholesterol particles. There are LDL particles that are small and dense and there are LDL
particles that are large. The LDL particles that are small and dense put a person at a
higher risk for heart disease when compared to people who have mostly larger LDL
cholesterol particles. Even if eggs increase the LDL cholesterol level, it turns the small
and dense LDL cholesterol to the large variety, which is healthier for you.
6. Eggs contain Zeaxanthin and Lutein, which are antioxidants that are beneficial for the
health of the eyes. One of the signs of aging is that one’s eyesight tends to worsen.
There are many different nutrients you need to counteract the degenerative processes
that occur in the aging eye. Two of these nutrients is lutein and zeaxanthin, which are
strong antioxidants that build up in the retinal part of the eye. Research shows that
eating a high amount of these nutrients can significantly decrease the chances of getting
macular degeneration and cataracts, which are eye conditions associated with aging. It
is the yolk of the egg that contains these powerful nutrients