Are Eggs Good for You?

There are so many benefits of eating eggs, and many people actually call them “amazing little nutrient sacs.” However, it is also true that some experts believe that eggs can lead to cardiovascular problems. This makes people wonder if eggs are good. The thing is that you can find many types of eggs, but the chicken egg is the most commonly studied and consumed. Should you include it in your diet? Let's find out now!

Are Eggs Good for You?

Yes, eggs are good for your health and are actually considered "nature's multivitamin." Here are some of the reasons why you may want to include eggs in your diet.

1.       Eggs Are Nutritious

A whole egg provides you with a range of nutrients, including minerals, vitamins, good fats, proteins, and many other lesser-known nutrients. A large egg offers a range of vitamins, including vitamin B12, vitamin A, vitamin B2, and vitamin B5. You also get zinc, potassium, iron, calcium, folate, and more. A large egg provides you with 6g of high quality protein along with 77 calories and 5g of fat. Remember, all these nutrients are available in the yolk – you only get protein from the egg white.

2.       Eggs Raise Good Cholesterol

Many people avoid eggs because of its high cholesterol content. A single egg contain up to 212mg of cholesterol, which is certainly on the higher side. The interesting thing is that eating eggs will not always raise your cholesterol levels – at least that is the case in 70% of people. There may be a slight increase in total blood cholesterol, if any. In fact, eating eggs can raise the good cholesterol (HDL) levels in the body, which in turn lowers your risk of stroke, heart disease, and other health issues.

3.       Eggs Boost Cognitive Function

Are eggs good for you? Yes, they are, and one good reason is that they contain choline. Choline is essential for many processes in the body and is responsible for the synthesis of the neurotransmitter acetylcholine. A low choline intake can lead to cardiovascular problems, liver diseases, and neurological disorders. You can increase your intake of choline by eating eggs and beef liver. There is 113mg of choline in one large egg and it really helps improve cognitive function.

4.       Eggs Keep Eyes Healthy

Your eyes require more attention as you get older. You get large amounts of zeaxanthin and lutein from egg yolks, which help reduce the risk of macular generation and cataracts. You also get a good amount of vitamin A from eggs, which will also help improve your vision.

5.       Eggs Improve Muscle Mass

If you have been trying to put on some lean muscle, you should pay attention to getting more protein. This is when you can include eggs in your diet. You get 6g of protein from one egg. At the same time, you get many amino acids that help increase muscle mass, reduce body fat, and lower blood pressure as well. These amino acids and protein are also beneficial for your bones.

6.       Eggs Keep You Full

Eating eggs for breakfast is one great way to increase your intake of protein and other nutrients, but it also helps keep your stomach full. You are less likely to deal with hunger pangs during the day, which will prevent overeating and make it easier to manage your body weight. That feeling of fullness comes from the protein you find in eggs.

How to Eat Eggs Healthy

Are eggs good for you? There certainly are many benefits of including eggs in your diet, but you need to understand that too much of anything can lead to side effects. If you are including more eggs in your diet, you need to adjust accordingly and know what else to take out of your diet plan. You can replace meats with eggs, but even then, you may want to limit yourself to two eggs per day. Still, a better look at your overall diet will help determine how many eggs you can eat every day. Here are some other considerations when eating eggs:

  • Avoid that three-egg omelet. The best thing is to have only one egg per day, as this will help limit your cholesterol intake. You get about 185mg of cholesterol from one yolk, so it is better to avoid the three-egg omelet. You can certainly have more of egg whites if you want to increase your protein intake without increasing your intake of cholesterol.
  • Know what else you are eating. The problem is that people serve eggs with stuff that is usually not good for your health. Therefore, it is important to consider what else you eat when you include eggs in your diet. You can always pair eggs with whole grain toast, fresh fruit, and veggies. Avoid having eggs with a greasy hash, fennel sausage, and bacon.
  • Understand what else contains eggs. You need to understand that a lot of stuff you eat every day already contains eggs. That cookie you want to eat may have egg in it too. If you are thinking that you are only eating two eggs per day, you are wrong because those cookies will also count towards your daily consumption of eggs. This can increase your cholesterol levels and cause other problems.
  • Choose your eggs carefully. You can find many different types of eggs and they may vary in nutrients they have. Studies show cage laid eggs usually do not contain as much vitamin E and omega-3 fatty acids as you find in eggs from hens kept outside on pastures. Therefore, it is important to keep this point in mind when buying eggs.
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