A few years ago, many health organizations from around the world issued a concerning report about the cholesterol in eggs, which were accused of harming your health. An average eggs contains about 180-186 mg. of cholesterol, while the liver produces about 1000-2000 mg. daily.
There is a misunderstanding on the subject of cholesterol in eggs – if you consume too much cholesterol, the liver will adjust its production. As you can see, eating eggs doesn’t raise your cholesterol levels nor are they harmful to your health.
Here’s why eggs should be a part of your daily diet:
Eggs are rich in essential nutrients such as vitamin A, B6, E, thiamine, riboflavin, folate, iron, phosphorus, magnesium, selenium, etc. There aren’t many foods that can provide so much nutrients on a daily basis.
There are two types of cholesterol: “good” (HDL) cholesterol, and “bad” (LDL) cholesterol. Eggs contain HDL cholesterol which doesn’t harm your health and helps your body produce sufficient amounts of vitamin D and hormones such as testosterone, estrogen and cortisol.
The LDL cholesterol, however, is responsible for many serious diseases. It sticks to the artery walls and clogs them, considerably increasing the risk of cardiovascular diseases. The HDL cholesterol present in eggs counteracts this by cleaning the blood vessels and maintaining your health.
However, if you’re a diabetic, you should avoid regular consumption of eggs because it puts you at an increased risk of cardiovascular diseases. In order to maintain your cholesterol balance, avoid sugar, eat a healthy diet and exercise regularly.
Eggs are rich in choline, a nutrient that stimulates brain development and improves the memory function. Choline is a precursor to acetylchiline, and it is so important for the body that pregnant women are suggested to take it to prevent developmental abnormalities in their unborn children. Statistics show that 90% of Americans are choline deficient, which increases the risk of muscle damage and non-alcoholic fatty liver disease.
Eggs keep your eyes sharp
Lutein and zeaxanthin are two powerful antioxidants in eggs which can reduce the risk of macular degeneration and keep your eyesight sharp. They also protect your eyes from sunlight damage and reduce the risk of cataract by 50%.
Feed your muscles
Just 2 eggs a day will provide your body with the same amount of protein from 1 serving of meat, without increasing your fat or acidity levels. Some diets are recommending eating only the egg white, but this is nonsense as half of the protein in eggs is found in the yolk.
Feed your bones
Eggs are rich in vitamin D and calcium, nutrients important for proper bone development and strength. Vitamin D improves the body’s absorption of calcium, a mineral required for proper blood clotting, nerve signals and muscle contractions.
Promote weight loss
Eggs are rich in nutrients and are a very satiating food. They don’t have many calories which is why they’re the perfect weight loss food. According studies by the Journal of American College of Nutrition and the International Journal of Obesity, eating eggs for breakfast can in fact reduce the amount of food eaten through the rest of the day. This will result in reduced weight and body fat.
As you can see, eggs are not bad for you – just 2-3 eggs a day will actually make you healthier!