We all
know eggs are delicious. But did you know they also reduce your risk of a
laundry list of diseases, protect your skin and eyes from UV damage, and
improve liver and brain function? It’s true, and they’re just some of the
amazing health benefits of eggs.
Eggs
have been a popular food for most healthy diets for many years, although they
occasionally have a bad connotation for their high cholesterol content. Those
criticisms are a bit undeserved, however, as the cholesterol in eggs actually
helps regulate the two different types of cholesterol in your body!
As
a great protein food (with a complete amino acid profile, I might add), eggs
help your body keep building more of the best version of you. (1) They’re such
a high-quality source of protein that the World Health Organization uses them
as the standard for evaluating protein quality in other foods. In my
estimation, eggs are one of the least expensive sources of high-quality protein
available in the U.S..
With
that in mind, here is what you need to know about the eggs you eat, starting
with the six biggest health benefits of eggs.
6
Amazing Health Benefits of Eggs
1.
Reduce Risk of Heart Disease
Eggs
can help keep your heart beating healthier and longer. One of the most exciting
health benefits of eggs is their ability to reduce your risk of heart disease
and improve cardiovascular function.
A
comprehensive study released in 2015 discussed the assumption many people
across the world have that the fat content in eggs is actually dangerous to
those at risk for heart disease or who have diabetes. However, consuming the
right kinds of eggs proved to beneficial across the board, regardless of
pre-existing conditions. (2)
One
reason (some) eggs are such a heart-healthy food option is due to the presence
of omega-3 fatty acids. Free-range eggs (taken from hens raised on a pasture,
rather than in battery cages) have double the amount of omega-3s than
cage-raised eggs. They also have more of the good stuff and less of the bad
stuff than cage-raised eggs, but more on that later. Omega-3 fatty acids,
consumed as part of a healthy diet, lower blood triglycerides and help regulate
and lower cholesterol. (3)
High
triglycerides are considered a serious risk factor for cardiovascular disease,
and the reverse is also true. Low blood triglyceride levels equal a smaller
risk for developing heart disease. (4)
In
addition to lowering blood triglycerides, eggs have been observed in clinical
trials to regulate cholesterol absorption and inflammation in the bloodstream,
balancing the ratio of high-density lipoproteins (HDLs) to low-density
lipoproteins (LDLs). This also helps lower the risk of coronary heart disease.
(5)
2.
May Help Prevent Disease
Heart
disease isn’t the only common illness that an egg-rich diet can hel prevent.
Have you ever heard of metabolic syndrome?
It’s a cluster of conditions that all increase your likelihood
of several types of disease. Conditions included in metabolic syndrome include
increased blood sugar levels, excess body fat (especially around the waist) and
abnormal cholesterol levels. Any one of these conditions increases your risk of
heart disease, stroke and diabetes.
Unfortunately,
a guideline for egg consumption has been seen as a very confusing subject for
the last several decades. Misinformation and other factors have led to a common
recommendation to limit the number of eggs you eat each week to no more than
three. The good news? A wealth of current research and rise in general public
awareness have contributed to a better understanding of eggs and how they
benefit the body.
One
study released in early 2016 studied participants over 40 for almost 3.5 years
to assess egg consumption as it related to metabolic syndrome. The study
suggested that higher egg consumption may reduce the risk of metabolic syndrome
in all adults over 40 and that it had a positive, significant impact on blood
glucose and triglyceride levels in men specifically. (6)
In
addition to their effect on metabolic syndrome, eggs also contain naturally
occurring carotenoids. People on diets rich in carotenoids have longer life
spans and lower mortality from a number of chronic illnesses.
In
fact, the carotenoids in eggs are especially beneficial to you if you do
consume a lot of leafy greens, because eating cooked eggs alongside raw
vegetables actually enhances the absorption of carotenoids from the veggies.
(7)
3.
Improve Eye Health
Carotenoids
aren’t only beneficial for overall health and disease prevention. They also
benefit your eye health. Two “oxygenated” carotenoids that are especially
important for your eyes are lutein and zeaxanthin.
These
two nutrients are found in various places in the body, but they’re the only two
of 600 total carotenoids that exist in the eyes — and their concentration is
higher there than anywhere else in the body. (8) They function in maintaining
eye health by filtering out dangerous high-energy blue spectrums of light and
acting as both antioxidants and anti-inflammatories. (9)
The
silent blue light filtering that lutein and zeaxanthin perform in your eyes
reduces the chances that you’ll develop many common eye diseases, like macular
degeneration and glaucoma. (10) All you have to do is feed your body the foods
that make it happen, like eggs.
4.
Aid in Weight Loss
Many
people are familiar with the role of eggs in a protein-rich diet that’s
especially significant for athletes and those who work out regularly. Do you
know one reason, other than protein, that eggs are a great food for people who
want to lose weight?
Interestingly,
it’s because of lutein! Although lutein is famous primarily for its role in eye
and skin health, a recent study has determined that lutein also may positively
impact a person’s physical activity level. (11)
Add
to that the fact that their high protein content makes them filling, one of the
health benefits of eggs seems to clearly be their aid in weight loss. So if
you’re wondering how to lose 20 pounds or so, eggs make a great addition to
your diet. You’ll stay fuller for longer, according to the ranking of eggs on
the satiety index, a measure of how well foods make you feel full and keep you
from eating more calories over the 36 hours following consumption. (12)
5.
Maintain Liver Function and Brain Health
Choline
is a macronutrient that our bodies produce in very small amounts, but we mostly
need to get it from our food. Eggs are a choline-rich food choice, which means
they greatly assist in liver function and brain development, among other
features.
The
liver depends on choline to operate correctly, and one sign of a choline
deficiency is poor liver function. Lower than needed choline levels are
correlated with fatty liver disease, and there is research to indicate choline
deficiency is also linked to some types of cancers. (13)
In
proper amounts, choline has also been found to treat some neurological issues,
such as depression, and improve memory and cognitive function. (14)
6.
Keep Your Skin Healthy
The
lutein and zeaxanthin in eggs don’t just protect your eyes by filtering certain
light wavelengths. They do the same with your skin. By filtering out the more
harmful blue spectrum rays, these carotenoids slow down the oxidative damage
light can wreak on your skin, specifically by UV rays. (15)
Eggs
contain five of the eight best nutrients that help you to fight and reduce your
risk of skin cancer. If you have a risk for skin cancer, eggs can be one of the
weapons you use to prevent it happening to you.
Eggs
Nutrition Facts
One
large, hard-boiled, 50-gram cooked egg contains about: (16)
78
calories
0.6
gram carbohydrates
6.3
grams protein
5.3
grams fat
186
milligrams cholesterol (62 percent DV)
15.4
micrograms selenium (22 percent DV)
0.3
milligram riboflavin (15 percent DV)
44
IU vitamin D (11 percent DV)
0.6
microgram vitamin B12 (9 percent DV)
86
milligrams phosphorus (9 percent DV)
293
IU vitamin A (6 percent DV)
22
micrograms folate (5 percent DV)
All
Eggs Are Not Created Equal
The
trickiest part about getting the maximum health benefits of eggs in every
serving is to get the right kind of egg. It may seem easier sometimes to just
pick up the first carton of eggs you come across. However, the conditions in
which hens are raised to lay eggs drastically affects not only the nutritional
content of the eggs, but also the risk of consuming dangerous bacteria, such as
salmonella.
Here’s
the lowdown: You can buy eggs laid by free-range hens (allowed to roam, wander,
perch and have a good quality of life), or by cage-raised hens (unable to move
or engage in normal activity). Caged hens can’t lie down, stand up, groom
themselves or flap their wings. They’re held in cages averaging about 67 square
inches of space and usually surrounded by manure pits and infestations of
maggots, flies and other insects carrying disease.
Time
and time again, the differences between cage-raised and free-range eggs have
been apparent. Free-range eggs contain:
⅓
less cholesterol
¼
less saturated fat
⅔
more vitamin A
2
times more omega-3
3
times more vitamin E
7
times more beta-carotene
Not
only do these eggs clearly win in the nutrition category, but free-range eggs
are 98 percent less likely to carry salmonella! It’s no surprise, considering
how cage-raised hens are expected to live.
The
disgusting reality of cage-raised hens includes frequent cannibalism, molting
and plucking one another. Unhappy, unhealthy hens, are exposed to salmonella,
antibiotics and fed “slaughterhouse waste” — meaning animals who have died in
slaughterhouses due to disease or being crippled. That waste can include
anything from meat to blood to fecal matter.
These
are serious risks we’re looking at here! If you’re anything like me, none of
the things I just mentioned are things you want to expose your family to in
food.
Do
yourself a favor — commit now to buying only free-range eggs. Your body and
your health will be better for it.
The
History of Eggs
Eggs
have a thorough history, as far back as the ancient Egyptians, who believed one
of their gods created them from the sun and the moon. It’s thought that eggs
were first used as food thousands of years ago in Southeast Asia and India,
expanding to Egypt and Greece and then throughout the world.
In
the Middle Ages, eggs were forbidden during Lent because of their richness.
Eggs with acidic fruit juices were all the rage in 17th century France. Later
on in the 19th century, egg drying was introduced and became especially
important during World War II by the U.S. Armed Forces and America’s allies.
One
of the most exciting developments in egg history occurred in 1911, when Joseph
Coyle, in British Columbia, invented the egg carton in order to solve a dispute
about broken eggs.
Today,
chicken eggs are the primary eggs consumed in the U.S., although duck, quail,
roe and caviar are also commonly eaten. In the U.S. alone, 762 billion eggs a
year are sold, with about 70 percent of those sold whole and the other 30
percent used in egg products.
Egg
Prep and Egg Recipes
There
are many ways to prepare eggs, and many of them are convenient for different
reasons. One question many people have is whether or not it’s healthy to eat
the yolk of an egg in addition to the egg whites. I personally recommend eating
the entire egg, as most research supporting the positive results of egg
consumption involves whole eggs.
Whether
you like them hard-boiled, scrambled, over easy, poached or anything in
between, there are dozens of ways to make eggs interesting. For example,
hard-boiled eggs can be prepared at the beginning of a week and packed as
snacks or as part of meals throughout the week.
Hard-boiled
eggs are also a great addition to many different kinds of salads. One great tip
I like to use is to pierce a very small hole in the wide bottom end of the egg
before boiling — it helps the egg to boil evenly for a beautiful, fluffy yellow
yolk inside.
Fry
an egg, use it in a quiche, scramble it into a casserole … or try a couple of
these fun recipes!
In
love with salads? Try one of my favorite egg recipes, the Egg Tahini Salad.
(You’ll especially love this if you’re into sun-dried tomatoes!) Here are a few
others:
Baked
Eggs and Spinach Recipe
Turmeric
Eggs Recipe
Breakfast
Salmon Egg Bake Recipe
In
fact, I’m such a fan of egg recipes that I compiled 28 of my favorites in my
egg recipes article. Among the superstars are the Asian Style Cobb Salad,
Cheddar Garlic Grits with Fried Eggs and Farmer’s Market Overnight Breakfast
Egg Casserole.
Possible
Allergic Reactions and Caution
Unfortunately,
eggs are one of the common food allergies in the U.S. Approximately 1 percent
to 2 percent of children in the U.S. develop allergies to eggs and egg
products. Some research indicates that consuming eggs baked into pastries, such
as muffins, can elicit less of an allergic reaction than consuming whole eggs
on their own. People allergic to eggs can sometimes become more adjusted to
them in this way and eventually move on to eating eggs by themselves.
People
at risk for cardiovascular disease, who already have diabetes or who take
choline supplements should consult their physicians on the appropriate amounts
of eggs to consume on a daily/weekly basis.
So,
what’s up with eggs?
Hopefully
you’re already convinced — eggs are amazing! Buying free-range, organic eggs
and incorporating them into your diet can help prevent a host of diseases, keep
your heart strong, and help your liver and brain operate to their highest
potential.
They’re
truly the incredible, edi-… Well, you know. The egg. So always keep the
following in mind:
Eggs
have been a popular food for most healthy diets for many years, although they
occasionally have a bad connotation for their high cholesterol content. Those
criticisms are a bit undeserved, however, as the cholesterol in eggs actually
helps regulate the two different types of cholesterol in your body!
They’re
such a high-quality source of protein that the World Health Organization uses
them as the standard for evaluating protein quality in other foods.
The
health benefits of eggs include reducing the risk of heart disease, helping
prevent disease, improving eye health, aiding in weight loss, maintaining liver
function and brain health, and keeping your skin healthy.
Always
consume organic, free-range eggs and avoid caged-raised eggs at all costs. Why?
Free-range eggs have a third less cholesterol, a quarter less saturated fat,
two-thirds vitamin A, two times more, three times more vitamin E and seven times
more beta-carotene. Plus, caged hens are raised in horrific conditions that are
much more prone to disease.
=======================================================
I
know eggs have good nutrient value but nowadays, we cannot be assured that the
eggs we are eating can give us benefits of having a healthy heart. Most hens
are caged and being feed with feeds. Feeds have strong content of GMO that may
cause mutation of our DNA cells. Once DNA is mutated, it will lead to cancer.
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