Many people believe that it’s not really healthy to eat eggs because they contribute to weight gain and increase cholesterol levels. On the other hand, we are often told that a good breakfast should always include eggs, whether boiled or in another form.
So, read on and learn about nine benefits (some may really surprise you!) that eating 2-3 eggs a day can provide:
- Lower risk of cardiovascular disease
One egg contains around 400 mg of cholesterol, which is pretty high, and the reason many people avoid eating eggs. High cholesterol is linked to increasing the risk of cardiovascular disease and heart attack. Yet eggs cannot increase cholesterol levels.
What happens when we have greater intake of cholesterol is that our bodies start slowing down the process of cholesterol production. Around a third of the cholesterol found in blood vessels comes from food while the greatest part is produced by our own bodies.
The Biomedical Research Center in Louisiana conducted a study with 152 overweight subjects divided into 3 groups.
Group 1 could eat whatever they wanted for breakfast, Group 2 had 2 eggs and Group 3 had bagels.
The shocking results were that those in Group 2 lost almost 65% more weight and 35% more belly fat than the ones in Group 3, without any difference in cholesterol levels!
In fact, eggs are rich in omega-3 fatty acids, which can reduce high triglyceride levels, one of risk factors for cardiovascular problems.
- Reduce risk of birth defects due to lack of folic acid
One egg contains 0.7 mcg (micrograms) of vitamin B9, also called folic acid. A lack of this vitamin in pregnancy could lead to damage of the central nervous system of the unborn child, as well as to deformities of the brain and spinal cord. Eating eggs regularly supplies the necessary amount of folic acid.
- Slow down the aging process
According to one study by a Berlin-based medical center, Charite, the consumption of free-range eggs can reduce signs of aging and protect against skin cancer. The researchers, Professor Jurgen Lademann and Dr. Karoline Hesterberg, concluded that eggs from free-range hens contained more of the yellow organic pigments containing carotenoids. These are antioxidants and are beneficial for slowing down the aging process. Carotenoids can catch free radicals and prevent them from doing any harm, and since our bodies cannot produce carotenoids, the only source is from food such as eggs.
Another thing to keep in mind is that, according to Professor Lademann, one cooked egg provides more valuable carotenoids than a raw one because heating causes certain chemical changes and maximum rejuvenating properties.
- Reduce risk of cancer
A study by ‘Breast Cancer Research’ claimed that eating eggs every day can reduce by 18% the risk of breast cancer, especially in teenagers.
The vitamins, minerals and amino acids in eggs are linked to controlling estrogen, the so-called ‘female hormone’, and increased levels of estrogen are connected with breast cancer.
- Good for skin, hair and liver
Eggs have B12, biotin and protein, all vital for healthy, radiant skin and hair. Egg yolks also contain sulphur, which is beneficial for dull and fragile hair, and lecithin which is great for detoxification and for intestinal problems.
- Keeps your eyes healthy
Eggs provide Vitamin A, lutein and zeaxanthin, all of which are extremely beneficial for our eyes. The lutein and zeaxanthin help protect against damage caused by free radicals and are also beneficial for color and daytime vision, while Vitamin A is important for light and dark vision.
Depleted levels of lutein and zeaxanthin are linked to a greater risk of eye tissue damage and other serious complications such as cataracts and macular degeneration.
- Promotes faster weight loss
Foods like carbohydrates have a higher glycemic index and make our blood sugar level go up and then drop suddenly, which causes feelings of hunger. On the other hand, proteins have a small glycemic index, for example, eggs have an index of 0, which makes them great for losing weight. We need more energy so we can digest protein but less fats and carbohydrates, so remember eat your eggs
- Keep metabolism healthy and brain protected
Eggs have a high content of choline, a nutrient needed for various metabolic processes as well as ones involving fats. Choline is transformed into acetylcholine, which is the neurotransmitter that transits stimuli in our brains and nervous systems. Improper functioning can damage memory and trigger premature birth in pregnant women. 2 eggs a day provides the right amount of choline for optimal health.
- Increase calcium levels and keep bones healthy
Calcium and vitamin D are necessary for teeth and bone health. According to one study conducted by the National Center for Biotechnology Information in Maryland, it is when calcium and proteins are combined that they maintain proper calcium levels as well as healthy metabolic processes in bones.
The vitamin D contained in eggs also helps the body to absorb calcium in a much more efficient way.
It all goes to show that eggs are really great for our health! Just be sure that they come from organic farms and not from caged hens because those eggs often contain harmful drug residues.
In conclusion, there are some people, such as diabetics and those with heart problems, who should eat up to 3 eggs a week, but for the rest it’s perfectly healthy to eat 2-3 eggs a day and even recommended, contrary to popular belief!