Eggs are also known as protein sources as well as an ideal source of vitamins and minerals, and they can be eaten in a variety of ways. The most commonly consumed egg in the world is the chicken egg, and eggs from other animals such as chickens, ducks, and geese are also available in the market.
Eggs have numerous health benefits and they are often referred to as nutritional powerhouses, due to the high amount of vitamin B6, B2, choline, selenium, and riboflavin, and omega-3 fatty acids they contain.
The egg yolk is high in vitamin A, vitamin D, and DHA, which help protect the eyes and also prevent many types of cancer, while the egg white contains thiamin, folate, copper, iron, and selenium. Here, we talk about the benefits of eggs, and you will surely feel amazed!
They are a great source of protein
Eggs contain the essential amino acids – leucine, isoleucine, methionine, and valine. They are also a good source of choline which is essential for production of neurotransmitters like acetylcholine, serotonin, dopamine and norepinephrine. The dietary protein content in an egg has been linked to a higher body mass index, a lower body weight and even lower blood pressure than other food sources. This is because of the high amounts of dietary fibres and proteins present in eggs.
They help in weight loss
Eggs are very low on fat, and they contain only 33 calories per medium-sized egg. Due to this, they are a very good choice for weight loss. Egg yolk contains the soluble fibre – choline which can help you lose weight.
They can reduce risk of heart disease
Eggs are considered to be a heart-healthy food, due to their high levels of choline. They help protect against fatty deposits in the blood vessels of the heart and the arteries. Choline is also known to keep blood sugar levels stable, and it prevents the occurrence of insulin resistance.
They are a great source of vitamin D
Vitamin D is important for many metabolic processes in the body, and deficiency of this vitamin leads to obesity and high blood pressure. Egg yolk is a great source of vitamin D. In fact, the World Health Organisation recommends a minimum of 600 IUs (international units) of vitamin D daily for an active lifestyle, so consuming eggs daily can keep you healthy.
Improve cholesterol levels
Egg yolk contains choline which can help you lower your blood cholesterol levels, and they also contain selenium which can aid in managing a normal cholesterol profile. Selenium also helps in controlling weight, and it also protects against diabetes.
They help prevent osteoporosis
The bone-building vitamin, choline, is contained in the egg yolk, and it also contains iodine. Selenium helps in improving bone mineral density, and it also helps reduce the risk of osteoporosis, which is often caused due to a lack of vitamin D.
They improve blood circulation
Egg yolk contains vitamin D and selenium, both of which can improve blood circulation. Vitamin D can also help with the maintenance of healthy bones and in regulating metabolism, while selenium aids in boosting the immune system and helps in fighting off various types of infections.
health benefits of eating raw egg
The heart health benefits of eating raw eggs are mainly related to the cholesterol in the egg yolk. A 2013 study showed that eggs are very good for our heart as they have significant cholesterol-lowering properties and are also high in lutein and zeaxanthin. Eating egg yolks can lower the total cholesterol in your blood.
Improves gut health
Eating raw egg is good for your gut health. The abundant levels of good gut bacteria helps maintain your digestive health. Your intestine secretes the healthful acids that neutralize harmful gut bacteria, which is why many people consider raw eggs to be very healthy and nutritious.
An egg contains vitamin D, which helps your immune system. This vitamin also helps in regulating blood sugar levels.
A 2012 study revealed that a diet rich in vitamin D helps protect people against developing cancer. It has also been found that a diet rich in vitamin D may also improve other health conditions. The most common vitamin D deficiency is vitamin D 2 deficiency.
It has also been discovered that consuming eggs help in preventing and treating cancer.
Eggs contain a high amount of choline which helps in improving the formation of certain brain proteins which improve the memory. Eggs also help in improving metabolism, as a study from New Zealand revealed that eating eggs in a week can help improve metabolism.
Strengthens the heart
Eggs can reduce the risk of heart disease, stroke, heart failure, and even hypertension, as eggs are filled with high amounts of protein and vitamins.
A study shows that eating eggs in the form of egg whites, scrambled or baked, can help improve the heart health of people with heart disease. Eggs also help in improving the blood pressure in people who have hypertension.
Aromatic fats boost brain health
Eggs contain a good amount of long-chain polyunsaturated fats, which are called the ” brain’s building blocks” as they are found in high levels in the brain. These fatty acids are called omega-3 fatty acids. Egg yolks contain more long-chain polyunsaturated fats than the white or the egg whites.
A study in 2011 found that eating fish more often can reduce the risk of Alzheimer’s. An animal study in 2013 revealed that omega-3 fatty acids found in eggs help protect against the development of Alzheimer’s.
Eggs are good for fertility. They can help in maintaining a good reproductive health of people. A study found that eating two eggs a day is linked to better fertility in women.
Eggs are extremely beneficial for weight loss. A study from 2011 showed that eating eggs daily can help reduce belly fat.
In this study, most people consumed between 350-550 mg of the omega-3 fatty acid EPA in the form of eggs. In addition, a meal-replacement shake was also given to the participants.
Eggs also help in losing weight.
Stimulate muscle growth
Eggs are rich in protein, calcium, and vitamins like folate, zinc, choline, and vitamin B12.
Eggs contain a good amount of the amino acid lysine, which can stimulate muscle growth and stamina.
Enhance bone health
A study published in 2010 revealed that eating eggs daily in the form of scrambled or baked can help improve bone health. Eggs can improve your bone health due to high levels of vitamin D, calcium, and selenium in them.
The best way to getting health benefits from egg
a lot of people will have heard of the discovery of this egg and really want to know what it is used for. For starters, this egg is a fertilized, 8-week-old chick that is manufactured at 20 weeks, then injected into the uterus of a mother.
Eggs from this chick are used in the treatment of women that are trying to get pregnant. This is because these eggs are more potent than eggs from the larger chickens, such as the egg we eat and can last up to five years in the body.
For people that are eating the eggs, in a nut-free, gluten-free, and low-glycemic diet, it does have proven health benefits. The reason it is called IVF, in vitro fertilization, is that the ova and egg are removed and developed in a test tube. The young chick is then attached to the woman’s fallopian tubes.
Some of the benefits of IVF include:
1) Improves chances of conception and prevents miscarriage
2) Increases the chances of a successful pregnancy
3) Some people use IVF to improve chances of having children
4) For low quality eggs (i.e. fertilized with the sperm, but not from a specific male) it may also help them to grow faster.
5) These eggs are also used to prevent the ovary from ageing and for women to combat the side effects of the menopause.
6) One of the other advantages of IVF is that there are no side effects when it comes to the mother.
7) Over the years, fertility has not been able to keep up with the demand for IVF and it is hard to get your hands on eggs in the same amount of time as a woman’s eggs would normally last.
So what exactly is this egg made of?
The egg is made up of 99.9% water. The only thing that can be added to the egg is an extra layer of protein called cytoplasm, which is only 0.1% of the egg and is used to help the egg develop. Also, the number of a healthy egg that you can have in a single lifetime is 35 to 38. As eggs are laid by the mother, every ovum has a potential to develop into a baby, however, this rate decreases with age.
The actual procedure for making a IVF egg varies according to what the doctor is hoping for from the egg. A patient will need to be sure that the egg can develop further and will be of sufficient quality. It is usually necessary for the egg to be the size of a lentil. In some instances, it is possible to receive a ‘slow-developing’ or ‘hyper-implantation’ egg. These eggs start to grow within two days and reach maturity by days 10-14.
An egg that reaches a fast-developing, hyper-implantation stage and is the best quality, is 6x stronger than an egg that starts out slow-developing. The best quality eggs will usually provide the eggs that are required for the IVF process and they are also known to last longer in the body and, once removed from the body, are very durable.
bad health effects of eating egg
For decades, egg was a celebrated heart-healthy food and a popular protein for the health-conscious dieter.
Today, some doctors are warning people to reconsider their love of this fatty yolk. When the nutrition information panel on egg cartons told consumers they had heart-healthy omega-3 fats, many egg consumers simply ate more eggs.
Food Safety Expert Andrea Yahana explains that most of those omega-3s are actually found in the yolk. She says you don’t need to worry about eating a lot of omega-3s in the form of egg yolks because the risk of heart disease is also related to the kind of fat you eat.
Several years ago, the American Heart Association began listing egg yolks on its heart-healthy “approved” foods list. It said that while consuming dietary cholesterol from egg yolks doesn’t raise total cholesterol, it does raise the bad kind of cholesterol and cholesterol in your arteries, which increases your risk of heart disease.
Consumers started eating more eggs because they thought it was heart-healthy. Today, some researchers think that’s an overreaction. In a recent study, women who ate three hard-boiled eggs per week had twice as much plaque buildup on their arteries, compared to women who ate one egg per week.
Food-safety expert Andrea Yahana says eating too much cholesterol is a bad thing for your heart. You can reduce your intake of dietary cholesterol, if that’s something you’re concerned about, by making your own eggs at home, instead of buying them pre-made.
Best way to consume
Just crack the egg into a bowl and beat it with a fork until the egg white and yolk become one. The cholesterol is left behind in the white. If you’re watching your cholesterol, don’t let the yolk get too hard, which can happen if you allow it to sit out overnight.
One ounce (28 grams) of egg whites contains 14 grams of cholesterol and 2 grams of saturated fat. One ounce of egg yolk contains 7 grams of cholesterol and 1 gram of saturated fat.
Yahana also warns against eggs because of high levels of saturated fat and cholesterol in the product. She says eating eggs increases your risk of heart disease.
According to the study, high-density lipoprotein, or LDL, cholesterol (the bad kind) and triglycerides increased when women ate three eggs per week. These foods also raised the risk of type 2 diabetes.
The study was small. However, it’s important for consumers to know that there are some consequences to eating eggs. The good news is that if you’re a moderate egg consumer (like us), Yahana says there’s no need to worry about a heart attack.
Eating more eggs will just add calories to your diet. But, if you are trying to limit your saturated fat intake, and you love eggs, you might want to cut back. Or, maybe you’re a healthy-eating follower of the Keto Diet or the Whole30 diet.
If that’s you, Yahana says you need to make some lifestyle changes. Even though eggs are high in cholesterol, the saturated fat in them isn’t converted into unhealthy cholesterol as quickly as it would be in something like bread. Also, because Keto and Whole30 dieters are cutting back on processed and refined foods, eggs might actually be an okay occasional food.
Is it possible to have too many eggs?
Eggs are filling, especially when they’re raw. Have you ever felt lightheaded after eating too many raw eggs? Chances are that you’ve had a bit of a metabolic surge.
Does it matter what kind of eggs I eat?
Eggs from non-pastured hens have a shorter shelf life and are more likely to contain salmonella, which is why they’re much less popular than organic, cage-free eggs. But just because they’re pastured, doesn’t mean they’re the healthiest.
I’m not sure about eggs. What do I do?
These days, you can get a host of different eggs. Plus, you’re free to choose the kind of food you put on your body. There are even dozens of egg-free foods on the market.
Eggs that have been treated with a small amount of copper to ward off potentially harmful bacteria. But to achieve the desired level of the metal, you should cook your eggs for at least five minutes, according to studies.
While the healthiest eggs are often pastured, they’re still high in cholesterol. This can be reduced by swapping animal proteins with vegetable proteins, such as legumes and fish, or low-fat dairy products.
With all the egg choices, why are eggs so popular? They’re filling, low in calories and rich in the most nutrient-dense part of our diet: animal protein. And if you want a break from egg dishes, there are dozens of ways to eat the most beloved breakfast food.
our recommendation is to have an Electric Cooker for Hard Boiled, Poached, Scrambled Eggs, or Omelets with Auto Shut Off Feature to avoid adding oil to cook.
its also help avoiding over cooking (overcooking kills nutrition’s in eggs ).
That’s it for today! Hope this article will somehow useful for someone around the world.
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