The Good and Bad Reputation About Eating Eggs

Eggs are superfoods, but unfortunately, they also get a bad rep for triggering cholesterol, weight gain, or cardiovascular issues. So what is the truth? Should we eat them or not? Here’s an informative video from HealthNormal breaking it all down.

Video Transcript:

Did you know that an average backyard head can lay up to 250 eggs per year or that the word yolk derives from an old English word that actually means yellow?

So we have egg whites and egg yellow and they’re extremely nutritious, rich and unique antioxidants, essential vitamins and minerals.

Eggs are super foods, but unfortunately they also get a bad rep for triggering cholesterol, weigh, gain, or cardiovascular issues. Eggs are not bad at all, and some of the things people say are just myths.

In this video we’re going to look at what happens to your body when you eat eggs. Before we proceed, please note that everything mentioned in this video is unbiased, fact-checked, and reviewed by qualified health professionals.

What Happens to Your Body When You Eat Eggs?

1- You’ll get all the nutrients your body needs.

Eggs are packed with life-giving nutrients. Just imagine how an egg can turn into a healthy baby chicken, so eggs are rich in vitamins, first-rate, protein minerals, good fats and many other nutrients.

To understand how mighty just one egg is know that one large egg contains 15% of the vitamin B2 RDA, 6% of the vitamin A RDA, 9% of the phosphorus RDA, and 22% of the selenium RDA. What is more, eggs contain almost every vitamin and mineral our body needs that includes folate, iron, potassium vitamin e, b6, k, d, manganese or calcium.

An egg also contains about 70 calories, 6 grams of protein and 5 grams of good fat. It’s good to know that most of the nutrients we’ve mentioned here are present in the yolk. The egg white mainly contains protein.

2- Your cholesterol will be fine.

Okay, we need to get this straight, because some people believe that eggs raised your cholesterol levels and they’re dangerous. Is that so? Well, eggs are indeed high in cholesterol. In fact, one large egg contains about 212 milligrams, which is a lot considering that the recommended daily intake is 300 milligrams. However, the cholesterol in eggs does not raise the blood cholesterol. It’s true that the body’s response varies between individuals. Studies have shown that in 70% of people, eggs don’t affect cholesterol levels. For those other 30% eggs can somehow raise the total and LDL cholesterol. These are the hyper responders. So, yes, eggs are high in cholesterol and that’s why they get a bad reputation. Nevertheless, eggs will not adversely affect your blood cholesterol unless you are a hyper responder

3- You’ll get essential omega-3 fatty acids.

Eggs contain dietary cholesterol and fatty acids. It’s for these that eggs get a bad reputation, but before ditching those eggs take the time to inform yourself. The fat that eggs contain is actually omega-3. You see, not all fats are created equal. Omega-3 are healthy fats that your body desperately needs.

They can lower heart rate, reduce the risk of blood clotting, decrease blood pressure levels, improve blood vessel health and prevent plaque buildup in the coronary arteries. So this type of fat is on your side. Moreover, studies have also suggested that eggs don’t increase the risk of heart disease. So why the unsavory reputation? Well, people are just scared of the words, cholesterol and fats, but we need cholesterol as much as we need fats.

Cholesterol can be found in every cell of our body. It plays a crucial role in our digestion and vitamin D production. Moreover, it supports testosterone, estrogen and cortisol production. You see they are good guys, just don’t call them for drinks too often.

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4- You’ll keep your brain healthy.

Egg yolks are rich in choline, which is an essential nutrient similar to B vitamins that has also been associated with a number of benefits for your brain health. Studies suggest that choline can reduce inflammation and support brain function; improving the communication between brain cells.

Research has also associated low choline intake with liver diseases, heart diseases and various neurological disorders. Choline is essential for pregnant women. Studies indicate that a low choline intake during pregnancy can lead to decreased cognitive function in the baby.

One large hard-boiled egg contains about 147 milligrams of choline, representing 20 percent of the DV. Egg yolks and beef liver are some of the best sources of choline you can find. So eat more eggs, folks. They’re good for you and your brain number.

5- You’ll make progress with weight loss.

If you incorporate eggs into a healthy diet, they can help you lose weight. Yes, eggs are low calorie foods rich in protein and a ton of other nutrients. You see, this right here is the secret. Eating eggs for breakfast will help you control your calorie intake, boost your metabolic activity and even make you feel full for longer. Besides, it’s so easy to prepare eggs, and there are so many ways to do it. You can boil them, bake them, make them into an omelet, scramble, or poach them. It’s your call.

For a healthy, fulfilling low-calorie breakfast, pair eggs with some vegetables or add one to two hard-boiled eggs to your salad. It will make you feel full for longer. This is backed by science. Studies have found that eating eggs for breakfast can help limit your calorie intake by more than 400 calories throughout the day. If you battle with calories, that’s huge, you can lose three pounds per month just by eating eggs for breakfast.

How is this possible? Eggs curb your appetite? Try it.

6- You’ll get high quality proteins.

What is high quality protein? Why can’t all proteins be the same? Let’s see, proteins are the main building blocks of our bodies. They are large, complex molecules that also play critical roles in many of our bodies processes. In a word, they help us function. So, let’s take the time to understand them better.

People talk a lot about proteins as opposed to fat. We know their proteins are the good guys, but, as we’ve seen earlier, fats are also good guys. So it’s not a matter of who’s better than who. It’s about who does what.

Proteins consist of amino acids bonded together like beads on a string. Our body uses the 21 amino acids to produce protein. Unfortunately, we cannot produce all the 21 amino acids, so we must get them from our food. So, the nine essential amino acids are what we need to get from external sources. High quality blue chip protein contains all these nine essential amino acids.

Eggs are among the best sources of protein on this planet. Actually, we evaluate the quality of protein sources by comparing them to eggs. Most studies give eggs a perfect score of 100. That right there is why you should never underestimate eggs.

7- You’ll reduce risk of heart disease.

Generally, increased risks of heart disease are linked to high LDL cholesterol levels. LDL cholesterol is what we call bad cholesterol. Everybody is scared of LDL cholesterol, like it’s the big bad wolf, but let’s take a closer look. If we split LDL cholesterol into subtypes, we will find two types of particles, large LDL particles and small, more dense, LDL particles.

Scientists have been looking at these two subtypes for some time now. Studies suggest that people with small, dense, LDL cholesterol particles have a higher risk of developing heart disease than those with predominantly large LDL particles. So what does this have to do with eggs? We’ve seen earlier that eggs can slightly increase the LDL cholesterol levels of people who are hyper responders. However, scientists went that extra mile to study the LDL cholesterol in this category of people.

The results were very promising. Eggs consumption seemed to change the pattern of LDL particles from small and dense to large. Which, as we’ve seen, is associated with decreased risks of heart disease. There you go, another myth debunked.

8- Your eye health can improve.

Egg yolks are rich in vitamin a lutein, zeaxanthin and zinc. Lutein is a carotenoid and remarkable anti-inflammatory properties. Studies show that lutein has several benefits for eye health, such as preventing age-related macular degeneration or cataracts. Vitamin A is also essential for the health of your cornea, while zinc contributes to the health of your retina. The zeaxanthin protects your eyes from the damaging effects of ultraviolet rays when exposed to direct sunlight.

Studies have associated high levels of zeaxanthin with better vision, especially in dim light. What is more, eggs will protect your eyes from retinal damage due to their high omega-3 fatty acids. Don’t get us wrong eating eggs won’t give you superman like laser eyes. However, it will help prevent severe eye health conditions.

9- Your bones will be strong and healthy.

Eggs are some of the few foods out there that contain vitamin D, which is essential for bone health. Moreover, eggs are rich in phosphorus and calcium, which help improve the density of the bones. Studies have also confirmed that egg yolks can prevent the risk of osteoporosis.

So next time someone tries to convince you that eggs are bad for your health show, them these science-backed facts. Eggs are true superfoods that can do you a lot of good if paired with a healthy and balanced diet and an active lifestyle.