Eggs might not look like they can do much but eating an egg every day might be equal to having an apple every day.
Hard-boiled eggs, deviled eggs, poached eggs, omelets, fried eggs, shirred eggs... that's a lot of variety, right? If you think eggs can only provide us with culinary variety, you're wrong. They are not just delicious, but they're healthy and easy to make as well. They are a high source of calcium, protein, and several vitamins and nutrients.
So, what benefits will you receive if you incorporate eggs into your diet every day?
One large boiled egg contains Vitamins A, B5, B12, D, E, K, B6, Folate, Phosphorus, Selenium, Calcium, Zinc, six grams of protein, and five grams of healthy fats which makes it perfect for a well-balanced diet, according to Healthline.
High-Density Lipoprotein (HDL) is known as good cholesterol and consuming eggs lead to higher levels of HDL in the body. The higher the HDL in the body, the lower is the risk of heart diseases, stroke, and other issues. As per a study conducted on 24 adults for six weeks, it was found that there was an increase in their HDL by 10% when they consumed two boiled eggs every day for six weeks.
You might wonder what choline is. Well, it's a substance grouped with Vitamin B and is very important for the body because it is used to build cell membranes and produces signaling molecules in the brain. Whole eggs are a great source as it contains more than 100mg of choline.
We are all aware that as we age, our eyesight is one of the things that gets affected immensely. Egg yolks contain a high amount of antioxidants called lutein and zeaxanthin that helps in reducing the risk of cataracts and macular degeneration in the eyes, according to Keck Medicine. As mentioned before, eggs contain vitamin A as well which is great for eyesight.
Since eggs contain omega-3, it helps reduce triglycerides, a type of lipid fat in the blood. If a person is not a fan of eating naturally rich omega-3 food like fish, nuts, and seeds, eggs are a delicious alternate. As per Keck Medicine, below 150 is a healthy amount of triglyceride in a body.
Protein is very important for the body to remain healthy and you'd be surprised to know that each egg contains about six grams of protein and amino acids (responsible for the growth of muscles, connective tissue, and skin in the body). The right amount of intake of both protein and amino acid can help in increase of muscle mass, lower blood pleasure, manage weight and make the bones stronger.
According to Healthline, eggs have a high score on a satiety index which measures the ability of a food item to make one feel full and reduce overeating. In a study conducted on 30 overweight women, it was found that switching from bagels to eggs for breakfast reduced their amount of calorie intake for the next 36 hours. In another study, having eggs instead of bagels for breakfast helped in weight loss over a period of eight weeks.
It's true that cholesterol is not good for health and eggs are high in cholesterol since each egg contains 212 mg of it. However, it should be noted that intake of cholesterol in the diet doesn't affect the rise of cholesterol in the blood. Our liver produces cholesterol every day and with the increase of your intake, it produces less to even it out.
The response of eating an egg and an increase in cholesterol varies from person to person. While 70% of people are not affected, 30% might experience a mild increase. Those suffering from genetic disorders like familial hypercholesterolemia should limit their consumption of eggs.
Now, some people believe that consuming eggs every day might lead to heart diseases or stroke, however, having a well-balanced diet or following a low-carbohydrate diet with eggs can reduce people's chances of suffering from heart disease. Kurt Hong, an internal medicine specialist at Keck Medicine of USC says, “As with any food, the key here is consumption in moderation."
Cover image source: Getty Images | Photo by Mariia Ageeva