Benefits of Eggs
Eggs are among the few foods that I would call "superfood".
They are full of important nutrients, some of which have become very rare in today's diet.
In this article, I'd like to share with you the 10 unbeatable benefits of eggs that are incredibly important to your health and your success in losing weight. Each of these points has been proven in scientific studies.
Eggs are incredibly nutritious
Eggs Nutrients Eggs are among the most nutritious foods on this planet. Read below complete benefits of eggs.
A whole egg contains all the important nutrients to grow a small chick from a cell.
A single, hard-boiled egg contains:
- Vitamin A: 6%
- Folic acid: 5%
- Vitamin B5: 7%
- Vitamin B12: 9%
- Vitamin B2: 15%
- Phosphorus: 9%
- Selenium: 22%
An egg consists of 77 calories, 6g of protein and 5g of healthy fats.
Eggs also contain other trace elements that are extremely important to our health. (1)
Seriously ... eggs are very close to the perfect food.
An egg contains just about all the important nutrients that the human body needs.
If it is possible, then I strongly recommend you to eat organic eggs. These have demonstrably more omega-3 fatty acids and a higher proportion of vitamins A and E.
Besides, it is also an ethical question.
I personally buy e.g. Eggs only, if I am sure that the hens had a species-appropriate attitude.
An organic weekly market or your trusted farm is a good place to start.
Eggs have a lot of cholesterol but do not affect blood cholesterol
Do not be afraid of cholesterol in eggs
It's true that eggs contain a lot of cholesterol.
An egg contains 212 mg of cholesterol. That's already over half the recommended daily allowance of 300 mg.
BUT ... the cholesterol on our diet does not affect our blood cholesterol.
The liver produces a large amount of cholesterol every day.
If we eat extra eggs now, the liver will simply produce less. It's the same.
You should only be careful if you have vascular disease. (2)
Each person reacts differently to the consumption of eggs:
In 70% of the cases, eggs have no effect on blood cholesterol levels.
In the other 30%, eggs can slightly increase LDL cholesterol in the blood (low-density lipoprotein).
Anyway ... the situation is a bit more complicated.
Later in the article, I will go into more detail about why this process is even beneficial for us.
Attention: There are also exceptions! Individuals with hereditary diseases, such as familial hypercholesterolemia or the gene type ApoE4, must minimize or refrain from consuming eggs. (3)
Although eggs contain a lot of cholesterol (212 mg per egg), the consumption of eggs in the majority of the population has no influence on the blood cholesterol level.
Eggs increase HDL cholesterol (the "good")
HDL stands for High-Density Lipoprotein.
It is often referred to as "good cholesterol".
People with high HDL cholesterol usually have a lower risk of heart disease, strokes, and other health problems.
Eating eggs is a great way to raise HDL cholesterol in the blood.
In a 6-week study that consumed 2 eggs daily, HDL has increased by 10%. (4)
Eating eggs regularly will automatically increase blood HDL cholesterol. HDL cholesterol is the "good cholesterol".
It reduces the risk of many diseases.
One contains the important nutrient choline
Do you know what choline is right away?
No? Do not worry ... I did not know it for a long time.
But it is an incredibly important substance and often linked to or absorbed by vitamin B.
Among other things, choline is needed by the body to produce cell membranes and to produce signal molecules in the brain.
Research has shown that 90% of the population consume less than the recommended amount of choline. (5)
Eggs are an optimal choline source. A single egg already contains more than 100 mg of this important nutrient.
Eggs are one of the best choline sources in our diet. This nutrient is incredibly important to our health. Unfortunately, most people do not get enough choline in their diet.
Eggs alter the "bad" LDL cholesterol
LDL cholesterol is considered harmful.
LDL cholesterol is also colloquially known as "bad cholesterol".
Those who have high cholesterol levels usually have too much LDL cholesterol in their blood.
It is known that a high LDL value is directly related to an increased risk of heart disease.
What many do not know ... there are several subtypes of LDL cholesterol. This has to do with the size of the individual particles.
There are small, dense LDL particles and there are large LDL particles.
Numerous studies have shown that individuals with predominantly small, dense LDL particles also have a higher risk of heart disease ... compared to those with predominantly large LDL particles. (6)
Although eggs in some individuals increase LDL cholesterol slightly, some studies show that LDL particles change from small and dense to large due to eggs ... which is a very good sign.
The consumption of eggs alters the composition of the LDL particles. Of small and dense (bad), too big, which means a lower risk of heart disease.