Did you have an Egg Today? Health Benefits & Risks of Eating Eggs:
Eggs are one of the heavily consumed animal products. They are rich in Proteins, Fats, and Vitamins. Eggs consist of Egg Yolk which mainly contains fats (healthy fat) in them. You can either have whole egg (with yolk) or white egg (without yolk); it totally depends on your need. White eggs are free of fats a great source of protein only. You can have eggs in many diet options like scrambled egg, boiled egg, omelet and many more.
One medium sized egg weighs about 44 grams and contains 75 calories with it. The major nutrients found in an egg are-
- Vitamin A, B-2, B-5, B-12, D & E
- Folic acid
- Lutein and zeaxanthin
Health benefits of Eggs:
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Eggs come with many health benefits, they are as follows-
Strengthens the Muscles
The protein present in eggs helps in building muscles and strengthening them. Muscles are mainly made up of proteins and eggs are a major source of protein for all those looking to increase muscle mass. The protein present in eggs not only just promotes muscle gain but at the same time, it lowers the rate at which they are lost. Due to this, eggs are considered to be the favorite food of bodybuilders.
Protection against Heart Diseases
Eggs contain a healthy content of Selenium in them making it one of the best sources of minerals. Selenium is an anti-inflammatory which is directly connected with few heart diseases. Heart diseases are mainly caused by a deficiency of minerals and hence eggs become healthy for your heart reducing the risk of heart diseases by up to 50% as shown by a research.
Eggs and Cholesterol
Cholesterol is often considered as negative and whenever we hear of it with thinking it as detrimental to our health. Truth is that cholesterol is also important for our health. There are two types of cholesterol; HDL (good) and LDL (bad). Eggs are usually considered to be increasing the bad cholesterol and which will dire the situation. Contrary to this eggs do not increase LDL (very mild in some cases) even if consumed regularly. On the other hand, eggs increase the HDL level which eventually helps in lowering the risk of cardiovascular diseases.
Macular degeneration is the major cause for the weakening of your eyesight. It becomes almost unavoidable to prevent this. However, there are two nutrients Lutein and Zeaxanthin, which are found in the egg yolk have that quality to prevent macular degeneration. Many vitamins present in eggs also promote the vision of your eyesight. Do make sure to eat 1 to 2 eggs daily to not lose your eyesight so early.
Promotes Weight Loss
Eggs contain the perfect chain of all the nine essential amino acids which helps your body to stay energetic for a longer period of time. Eggs will fill you the energy, with only 75 calories per medium-sized egg. What happens with this is when you get enough energy you forbid to take more calories in order to provide you the energy which leads to weight loss. Consuming eggs in the breakfast is one of the best ways to promote weight loss in a healthy manner.
Packed with energy
Vitamin B helps in the conversion of food into energy. A good healthy amount of vitamin B will help in staying energetic throughout the day. Need a good source of Vitamin B? There you have eggs. You must eat a whole egg (with yolk) in order to get the required amount of B vitamins. Other vitamins and minerals found in eggs will also help you in keeping yourself energetic.
A good source of Choline
Choline helps in the physiological functions which include nerve function, controlling muscles, metabolism and neurological developments. It also promotes a healthy memory. Choline will also help you in preventing the heart diseases at the same time. One egg contains approx 100mg of choline. You can meet your choline requirement easily if you are consuming an egg on a daily basis.
Eggs will help in keeping your brain healthy. Vitamins and minerals that are required for proper functioning of brain, cells, nervous system are found in eggs. Vitamin A, B12, and selenium found in eggs keep the immune system healthy. Few Vitamins of eggs also promotes skin benefits and Vitamin D also promotes healthy bones and strength.
Though eggs are good for your health, there are some things that you need to keep in mind in order to avoid possible health risks that egg can cause:
Eating Raw Eggs
Raw eggs contain bacteria with them, there are pores on the egg through which bacteria can enter and eating uncooked/raw egg can be risky and it might dire the situation. Eat boiled eggs or cooked eggs as once egg is heated the bacteria present in it die.
Storage and Purchase
You must not buy those eggs which are cracked as more invaders can go in. You must also ensure that eggs are fresh and not stored for a long time as they get expired. Eggs should be stored in refrigerators as studies have shown that keeping eggs outside can cause more bacteria to enter into it.
How many Eggs to Eat?
This is the most asked question by everyone. Studies have shown that eating 2 to 3 egg is healthy and will cause no issue. As the cholesterol present in it is higher in HDL hence it is not a thing to worry about. You should also include other diet options as concentrating on eggs only is also not good and a balanced diet will boost your health.
Don’t follow any myths and eat eggs on a regular basis to ensure all the macronutrients in your diet.
Be Happy, Be Peppy. 🙂
Article Credits: Hafsa Zamindar | Mumbai | India