Eggs have gotten a bad rap in the past and unfortunately, many today still believe the wide spread misinformation.
Are eggs good for you? Do they cause heart disease? Do they raise cholesterol? Should I avoid them?
Depending on who you ask, you may get very different answers to these questions. Many traditional doctors still would answer that eggs increase cholesterol and should be avoided. Some are adamant that only the egg white should be used because of the cholesterol in the yolk. Even when trying to research this topic, some articles still push the idea that eggs are harmful and in order to prevent health problems, one should avoid them.
I have to admit that I once believed the propaganda spread in the media and by drug pushing corporations. It wasn’t until I first began seeing a naturopath that I heard that eggs are good for you and the doctors are the ones who have it wrong. Sure, the first time my naturopath said that, I thought he must be crazy, how could doctors be wrong? Sadly, they are and not just about eggs.
Eggs are actually a super-food, they are packed with nutrients vitamins and health benefits!
But don’t eggs raise your cholesterol?
One of the main reasons eggs are avoided is due to fear of them increasing cholesterol. However, several studies have shown that not only do eggs not raise LDL cholesterol, but lower it. According to a recent study, those consuming 3 eggs per day over 12 weeks were found to have lower LDL cholesterol and raised HDL. Another study showed that those who consumed 4 or more eggs per week had lower cholesterol than those who only ate one egg per week.
Eggs are good for you! Here’s why:
1. Eggs are Full of Vitamins and Minerals- Including vitamins B, C, D, E, K, and more.
2. Lower High Blood Pressure- The peptides present in eggs were shown to help reduce high blood pressure.
3. Great Source of Protein- Eggs are a great source of protein, one egg contains 6 grams of protein.
4. Omega 3’s- Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.
5. Nine Essential Amino Acids- Eggs are known as the perfect food as they contain all 9 of the essential amino acids.
6. Can Lower Your Cholesterol- Eggs do contain cholesterol, however as mentioned above, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).
7. Boost Brain and Nerve Health-One egg contains 20% of the daily recommended intake of choline. Approximately 90% of Americans are choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.
8. Contain Lutein and Zeaxanthin- These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.
9. Contain Tryptophan and Tyrosine- Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.
10. Reduced Risk of Macular Degeneration- Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.
11. Good Source of Vitamin B12- Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.
12. Eggs Contain Calcium- One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyups and breast cancer.
13. Eggs Do NOT Cause Heart Disease- The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.
14. Reduce Birth Defects- Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.
15. Good Source of Vitamin A- One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.
16. Promote Healthy Hair and Nails- The sulfur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.
17. Reduce Oxidative Stress- Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.
18. Reduce Risk of Tumors- Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumors affecting the prostate.
19. Eggs Protect Your Eyesight- Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.
20. Reduces Risk of Cataracts- The antioxidants have also been linked to reducing the risk of developing cataracts in old age.
21. Improve Immune System Functioning- The iron contained in eggs helps support a healthy immune system and normal red blood cell production.
22. Lose Weight- In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.
23. Reduce Risk of Breast Cancer- A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.
24. Source of Vitamin D- The majority of the population is deficient in vitamin D which is essential for boosting the immune system and preventing cancer. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.
25. Reduces Inflammation- The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.
26. Beneficial for Fetal Development- The choline present in eggs is essential for pregnant women as it is crucial for proper fetal brain development and preventing neural tube defects.
27. Reduce Risk of Heart Attack and Stroke- Several studies have shown that the nutrients in eggs help prevent blood clots which reduces the risk of a heart attack or stroke.
28. Improved Memory Function- The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.
29. Eggs Can Be Inexpensive- Many are able to get eggs for a great price when bought from local farmers. Another option is to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.
30. Egg Variety- There are many ways to prepare eggs, whether you eat them raw, scramble them up in coconut oil, or boil them. You can also add great variety by adding in nutritious vegetables and herbs, such as to an omelet.