This is what happens to your body when you eat 3 whole eggs a day
Sure we’ve talked about this a lot already, but it’s such an
important issue that we don’t mind discussing it a hundred times more –
we simply love
eggs!
Whole eggs deserve a special place on your plate not only because of
their taste and versatility but because of their amazingly dense
nutritional profile too. People too often succumb to the myths
surrounding whole eggs, especially the egg yolk, and actually believe
that eggs can endanger their dieting goals. So it’s kind of our mission
to bring out the
fact sheet about eggs and neutralize the rumors once and for all!
The truth is that eggs are among the most nutritious foods on the
planet. Just think of the egg as the ultimate source of life – it
contains all the ingredients required to develop a single cell into a
live baby
chicken.
In order for that to happen, the egg has to pack all of the essential
life-enabling nutrients in a very tight space. Isn’t that pretty
amazing? Kudos for mother nature.
But the best part is that all of this nutritive goodness can be also
used to complete your healthy diet with a variety of precious vitamins
and minerals. And let’s not forget to mention the most famous feature of
eggs – they are one of the best sources of
high-quality protein
on the planet – and the cheapest one, as well! They provide your body
with the whole package of amino acids required for building muscle mass
and repairing tissues. Nutrition experts even recommend eating three
whole eggs per day for a well-balanced diet.
Worried About Your Cholesterol Levels? There’s No Need For That
While it’s true that the egg yolk contains a high amount of cholesterol, things are a bit more complex than that.
First of all, studies have never found a connection between normal
egg consumption and coronary artery disease. And do you even know what
cholesterol really is? From a nutritive standpoint, it’s not exactly the
one-dimensional bad guy that popular magazines describe it to be. It’s
actually a structural molecule that is an essential part of the cell
membrane – of every single cell in the body. It’s responsible for the
production of testosterone, estrogen, and
cortisol, all of which are very important for the normal functioning of the body.
Besides getting it from food, our body produces its own cholesterol
in the liver. And when we eat foods that are rich in cholesterol the
liver simply starts producing less of it, so the total amount of
cholesterol in the body changes very little, depending on our diet.
On top of that, there is the “good” (HDL) and “bad” (LDL) kind of
cholesterol – according to the American Heart Association, the second
one contributes to the production of thick, hard deposits that can clog
arteries and make them less flexible, increasing the risk of heart
attacks and other
cardiovascular diseases.
On the other hand, the “good” cholesterol actually helps remove the LDL
cholesterol from the arteries by carrying it back to the liver, where
it gets broken down and passed away from the body, therefore protecting
the heart’s health.
Eggs actually contain high amounts of HDL cholesterol, while trans
fats found in overly processed and deep fried foods contribute to rising
levels of LDL cholesterol. So consuming whole eggs will not only bring
vital benefits to your health – it can also reverse the negative effects
of your junk food choices.
Health Benefits of Eggs
Nutritional Profile of One Whole Egg
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
In addition, eggs contain significant amounts of Vitamin D, Vitamin
E, Vitamin K, Vitamin B6, Calcium, and Zinc. They also do the following:
Protect Eyesight
The
egg yolks
are also packed with lutein, a type of carotenoid that helps prevent
macular degeneration, which is the leading cause of blindness. Lutein is
also found in green leafy vegetables, but research has shown that the
body is able to absorb it way better from eggs. In addition, yolks also
contain zeaxanthin, an antioxidant that protects your eyes from the
harmful ultraviolet radiation.
Protect Bone Health
Vitamin D is crucial for calcium absorption and maintaining bone
health, so if you don’t get enough of it, you might increase your risk
of osteoporosis and other bone diseases. Since
Vitamin D
is naturally present in very few foods, many people aren’t getting
enough of it on a regular basis – and here egg yolks come to the rescue
yet again. If you don’t have enough time to sunbathe or sunny days are
rather scarce where you live, eggs can be a convenient way to supply
your organism with a decent amount of vitamin D.
Fight Off Iron Deficiency
In case you’re suffering from an iron deficiency, which is characterized by frequent
headaches,
fatigue, and irritability, eggs can help you a great deal. Two large
eggs contain 2 milligrams of iron, and with frequent consumption, you
can significantly improve your intake of iron.
Maintain a Healthy Weight
Eating eggs can help you increase feelings of satiety and control
hunger easily. Having eggs for breakfast will keep you full longer than
most types of food, which in turn will limit your calorie intake
throughout the rest of the day, resulting in greater
weight loss.
The protein in eggs provides a steady and sustained source of energy
for your body which doesn’t cause a surge in blood sugar or insulin
levels.
Healthy Brain Development
As we’ve stated before, egg yolks are rich in choline, which among
other things is an important nutrient for the proper functioning of the
brain, especially crucial for healthy brain development in fetuses and
newborns. Studies have shown that eating more eggs during
pregnancy
and lactation can stimulate the brain development and function of
babies. In addition, a study from the University of North Caroline found
that choline can reduce the risk of breast cancer by 24 percent.
In Conclusion
Eggs have long been considered as the perfect food and as you can see, there are plenty of
good reasons for
that. Making eggs a staple food in your diet is not only safe – it’s
actually more than beneficial for your overall health. Everyone can
benefit from increasing the consumption of this super food, including
bodybuilders, pregnant women, kids and older adults. And don’t just
reach for the whites – the yolk is equally important. Three eggs a day
can keep the doctor away!
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