Eggs have been the subject of controversy for years over whether consuming more eggs can be beneficial for health. Eggs are a valuable source of protein, affordable and easy to store. Eggs are also very easy to use food, can be processed into many different dishes in all meals. Even so, there is a lot of misinformation about the nutritional source of eggs. Are eggs really healthy? And what happens if you eat eggs every day? Here are the scientifically proven answers.
Eggs make you feel fuller and have more energy
A small egg, but with an impressive nutritional content. One egg contains about 70 calories, 6g protein, 5g fat and 0g carbs. Egg yolks are extremely rich in important nutrients like vitamin B12, vitamin D and choline. Plus, the combination of protein and healthy fats found in eggs will help you feel fuller for longer.
Eggs help healthy hair, beautiful skin
Eggs are very nutritious. Illustration.
Eggs are a good source of many B vitamins, including vitamins B2, B5, and B12. All of these nutrients have important roles in the body, including maintaining healthy skin and hair. All B vitamins are water-soluble, which means they don’t stay in your body for too long and aren’t easily stored. Therefore, regular consumption of this group of vitamins is a good way to ensure adequate supply for the body.
Eggs are also rich in amino acids (the building blocks of protein) like methionine, which improve skin tone and suppleness as well as hair and nail strength.
Eggs are good for the brain
Eggs are rich in the micronutrient choline, which is used to help make cell membranes and important neurotransmitters in the body. Choline is important for memory, mood, muscle control, and general nervous system function. When the body does not have enough choline, you can have brain fog. One egg provides about 6% of the body’s daily choline needs. Therefore, eating eggs can help support a healthy brain.
Eggs are good for the eyes
Egg yolks contain 2 carotenoids, lutein and zeaxanthin, which are important for eye health. They play an important role in maintaining healthy vision. A study by the Department of Ophthalmology and Visual Sciences, University of Wisconsin (USA), found that eating eggs can help reduce the risk of common age-related eye diseases.
Eggs make bones stronger
Eggs are good for bones. Illustration.
Vitamin D is important for many functions in the body. Vitamin D helps regulate blood pressure, lowers the risk of certain cancers, and may play a positive role in mental health. One of the most important functions of vitamin D is to help maintain strong bones by improving calcium absorption in the gut, stabilizing calcium and phosphorus levels in the body to promote healthy bone growth. and bone regeneration. One egg can provide 6% of the body’s daily vitamin D needs. Therefore, adding an egg to your daily diet will bring many benefits to bone health.
Eggs make you slimmer
Research by a group of Spanish experts, published in the journal Clinical Nutrition, shows that eating eggs can help you become slimmer.
The team looked at the body mass index (BMI) of 355 people between the ages of 18 and 35 and how often they ate eggs.
Participants were divided into groups based on how often they ate eggs: less than 1 egg/week, 1-4 eggs/week, and at least 5 eggs/week. The study did not document how eggs were prepared.
The analysis showed that those who ate eggs at least 5 eggs a week had significantly lower BMI and fat percentage than the other two groups. Specifically, their BMI was around 22.5 compared to 23.5 in the other 2 groups.
Those who ate the least eggs had a waist-to-height ratio of 5, which was significantly higher than the group who ate eggs 5 eggs/week with a ratio of 0.45. This low ratio is better for health.
The dietary questionnaire also allowed the experts to count the study participants’ regular protein and calorie intake, to determine if that affected the results. From there, the researchers realized that the protein content in eggs was the factor that could confer this benefit.
One egg contains about 6g of protein, compared to about 62g in a 250g steak.
Dr. Miriam Garrido-Miguel, lead author of the study, claims that eating 5 eggs a week can make you healthier. “This finding is important from a public health perspective, suggesting that consuming more eggs (≥5 eggs/week) can make you healthier.”
However, this is only an observational study.
Eggs improve heart health, fight stroke
The cholesterol content in eggs has always been a controversial story. One egg provides about 207mg of cholesterol, which is 69% of the recommended cholesterol for the day (as recommended by the US Department of Agriculture’s Dietary Guidelines).
This means that eating 1 egg a day cannot raise blood cholesterol. However, you need to control cholesterol levels from other foods you consume during the day, especially saturated fat. Eggs are also rich in potassium, a heart-healthy mineral.
Research by scientists at Peking University, China, revealed that people who usually eat about one egg a day have a 26% lower risk of hemorrhagic stroke, the risk of death from stroke. This stroke was 28% lower and the risk of dying from cardiovascular disease was 18% lower. Heart attack due to myocardial infarction and stroke are two types of events that can cause death with a high rate.
People who eat one egg a day have higher levels of good cholesterol
Scientists say eat eggs to reduce the risk of heart attack and stroke.
A study of nearly 5,000 people found that those who ate one egg a day had higher levels of healthy protein and good cholesterol in their blood, and lower levels of bad cholesterol in their blood. This in turn will help reduce the risk of cardiovascular disease by preventing the blockage of arteries, thereby reducing the risk of heart attack and stroke.
Decades ago, there were many studies that showed that eating eggs can increase bad cholesterol. But the latest studies show that people who eat eggs have higher levels of the protein APOA1 in their blood. APOA1 is the main structural component of good cholesterol.
(Source: Eatingwell, Dailymail, Medicalnewstoday)