Why You Should Eat More Eggs

Why You Should Eat More Eggs

Did you know that eggs are considered to be “nature’s multivitamin” as they are so nutritious? Eggs contain a wealth of powerful brain nutrients and unique antioxidants that a lot of people are deficient in.

Let’s explore the reasons as to why you should eat more eggs!

  • Whole Eggs Are The Most Nutrient Dense Foods On Earth

The nutrient profile of a single whole egg is quite frankly mind blowing!

Eggs are packed with minerals, vitamins, good fats, quality proteins and various other nutrients.

One large egg contains a generous amount of B vitamins, vitamin A and selenium. In addition to this, eggs contain small amounts of the following vitamins and minerals, which are essential to the human body: iron, calcium, manganese, potassium, zinc and vitamin E.

One large egg provides 77 calories and contains 6 grams of protein, 5 grams of fat and no carbohydrates.

One should note that practically all of the eggs nutrients are present in the yolk, the egg white is made up of only protein.

  • Eggs Boost Your Good Cholesterol (HDL) And Do Not Increase Your Risk Of Heart Disease

You may have been warned against eating eggs due to their high cholesterol content. In fact one large egg contains approximately 210 mg of cholesterol, which when compared to other foods is a lot.

The liver produces cholesterol on a daily basis and will produce less if you consume cholesterol. If you eat zero cholesterol on any given day your liver will produce more cholesterol.

Despite eggs having a large amount of cholesterol, many studies have discovered that eggs can actually improve the balance of your good cholesterol (HDL) to your bad cholesterol (LDL).

Studies have shown that eggs typically increase HDL cholesterol and change LDL cholesterol into a subtype, which is not linked to an elevated risk of heart disease [1], [2].

A number of studies have looked at egg consumption and the risk of cardiovascular disease and found no connection between the two [3], [4].

  • Eggs Are Packed With Choline, An Important Brain Nutrient

Mention choline to the average person and they probably wouldn’t know what you were talking about. It is a nutrient often grouped with the B-complex vitamins.

Choline is required for a number of processes in the human body and is essential for health.

Low intakes of choline have been associated with cardiovascular disease, liver diseases and neurological disorders [5].

Results from a survey conducted in the US found that over 90% of people were eating less than the recommended daily amount of choline [6]! A large egg contains approximately 110 mgs of choline and the best sources of choline are beef liver and egg yolks.

  • Eggs Eaten At Breakfast Can Help You Lose Fat

Eggs contain plenty of fat and protein and only trace amounts of carbohydrates.

Eggs score very highly on a scale known as the Satiety Index, which measures how satiating different foods are.

Perhaps not surprisingly therefore, eating eggs at breakfast can help with body fat loss.

In a recent study, 30 overweight women were given either a breakfast of bagels or a breakfast of eggs. Both meals had equal amounts of calories.

The study found that the women eating eggs for breakfast reported more feelings of fullness and as a result ate fewer calories over the rest of the day and the subsequent 36 hour period [7]. 

Armed with this knowledge, do you think you’ll try and eat more eggs?

Let us know on Twitter @TheGymKeg

 

References

[1] https://www.ncbi.nlm.nih.gov/pubmed/16340654

[2] https://www.ncbi.nlm.nih.gov/pubmed/19369056

[3] http://www.bmj.com/content/346/bmj.e8539

[4] http://jamanetwork.com/journals/jama/fullarticle/189529

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/

[6] http://www.fasebj.org/cgi/content/meeting_abstract/21/6/LB46-c

[7] https://www.ncbi.nlm.nih.gov/pubmed/16373948