Eggs are an excellent source of low-cost, high quality protein, fats and vitamins. Every day, we consume them directly by eating whole eggs or indirectly when we eat confectionaries such as biscuits, cakes, bread, pies, and so on. The health benefits of eating egg outweigh the negative criticisms of its cholesterol content.
Eggs are a rich source of protein — an important building block of bones, muscles, cartilage, skin and blood. The body also uses protein to build and repair tissues, as well as producing enzymes, hormones and other chemicals in the body. The protein from an egg provides all the essential amino acids needed by the body to maintain issues and support brain function. According to the Incredible Egg Organisation, a large whole egg contains about 6.3 grams of protein — 3.6 grams from the egg white and 2.7 grams from the egg yolk.
Many people avoid eating eggs totally because they believe that eggs contain a lot of cholesterol. However, studies have revealed that an individual can eat a whole egg everyday without significantly increasing cholesterol and other blood fat levels. This is because a large egg contains about 185-200mg of cholesterol. This is about 62 per cent of your daily maximum cholesterol intake levels. It is also interesting to note that all of the cholesterol in an egg is found in the egg yolk.
Eggs contain an array of nutrients. Examples of these nutrients and their functions include choline, which assists in brain development, function and memory. Iron carries oxygen to the cells and keeps blood healthy. Niacin promotes normal nerve functions and helps in conversion of the food we eat into energy. It also helps protect the body against cardiovascular diseases. Lecithin are key building blocks of cell membranes and they protect cells from oxidation. Niacin is also a component of the protective sheath that covers the brain.
Omega-3 fats improve blood cholesterol and reduces the risk of Alzeheimer’s disease. Vitamin B2, also known as Riboflavin, helps keep the body tissues healthy. Vitamin A promotes good vision and maintains healthy skin and mucous membranes. Vitamin B12 helps protect against heart disease. Vitamin D helps the body to absorb dietary calcium, which keeps bones and teeth strong. Vitamin E acts as an antioxidant that protects cells. Zinc helps maintain a strong immune system.
Eating egg when pregnant
During pregnancy, the cells of the developing baby are growing at an exponential rate, and every cell is made of proteins. Egg contains lots of quality protein and amino acid that help the baby’s tissue to grow and develop properly.
Egg for cancer
Choline has also been found to reduce the risks of breast cancers. A study published in 2003 by researchers at Harvard University revealed that women who ate an egg a day had 18 per cent reduced risk of breast cancer. Another study of Chinese women, published in Cancer Epidemiology, Biomarkers and Prevention in 2005, showed that women who consumed at least six eggs per week had a 44 percent reduced risk of developing breast cancer. In April 2008, researchers from the University of North Carolina also found that choline can reduce the risk of breast cancer by 24 percent.
Don’t eat raw eggs
Raw eggs should not be consumed because it contains an enzyme called avidin, which binds to and prevents the body’s absorption of vitamin H, also known as Biotin-a vitamin that helps to convert the food we eat into energy. Body builders and athletes that consume raw eggs should be careful of not running into a biotin shortage.
How many eggs should you eat in a day? As with most foods, eggs should be eaten in moderation. However, if you have high blood cholesterol, diabetes, or heart disease, it is advisable that you consume only the egg white because it is cholesterol-free. All the cholesterol in an egg is found in the egg yolk.
In conclusion, an egg is like a large multivitamin and the store house of vital nutrients. They are an integral part of a healthy diet. Smart consumption is a far healthier option to cutting them out completely.
This article is for informational purposes and should not replace the advice of your physician. If your doctor has not recommended eggs as a part of your diet, do not go against your doctor’s advice.