Eggs are one of the few foods that I will classify as "super foods".
They are full of nutrition, one of which is quite rare for modern diets.
Here are 10 egg health benefits that have been confirmed in human studies.
1. Extremely nutritious eggs
Eggs are one The most nutritious food planet.
An egg contains all the nutrients needed to turn a single cell into chicks.
A large boiled egg contains :
- Vitamin A: 6% RDA.
- Folate: 5% RDA.
- Vitamin B5 : 7% RDA.
- Vitamin B12: 9% RDA.
- Vitamin B2: 15% of RDA.
- Phosphorus: 9% RDA.
- Selenium: 22% of RDA.
Eggs also contain vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
Along with 77 calories, 6 grams of protein and 5 grams of healthy fat.
Eggs also contain a variety of nutrients that are important for health.
Eggs are almost food perfect They contain a little bit of almost all the nutrients we need.
If you have eggs from free-range chickens or omega-3-enriched eggs, they're even better. They contain more omega-3, more vitamins A and E .
Summary: Eggs are one of the most nutritious foods on the planet, they contain most of the nutrients that we need a little. Eggs enriched with omega-3 or free-range eggs are even healthier.
2. Eggs have high cholesterol, but they do not adversely affect cholesterol blood
It is true that eggs have a concentration high.
In fact, an egg contains 212 mg, higher than half the recommended daily intake of 300 mg.
However, it is important to note that cholesterol is in diet Not necessarily all increase in cholesterol blood .
In fact, every day, liver produces a lot of cholesterol. When we eat a lot of eggs, the liver produces less cholesterol, so it is the same .
Reaction to egg consumption varies between individuals :
For 70% of people, eggs do not raise cholesterol.
In 30% of others (called "sensitive responders"), eggs can slightly increase total cholesterol and LDL.
However, as I will point out later in the article, the situation is a bit more complicated and these changes are really beneficial.
(There are exceptions for people with genetic disorders like or a genetic gene called may want to reduce or avoid using eggs.
Summary: Eggs are high in cholesterol, but eating eggs does not have a bad effect on blood cholesterol in most people.
3. Eggs increase cholesterol "Good" HDL
People with higher HDL levels are at lower risk of heart disease, stroke and other health problems .
Eating eggs is a great way to increase HDL.
In one study, 2 eggs per day for 6 weeks increased HDL levels by 10% .
Summary: Consumption of eggs regularly increases HDL cholesterol levels, leading to a lower risk of many diseases.
4. Eggs contain choline - an important nutrient that most people do not have enough
is the nutrient that most people don't even know exist.
However, it is a very important substance and is often grouped with B vitamins.
Choline is used to make cell membranes and is responsible for producing signaling molecules in the brain, along with many other functions .
Dietary surveys have shown that about 90% of people living in the United States are consuming less than the recommended amount of choline .
Eggs are excellent choline sources. An egg contains more than 100 mg of this very important nutrient.
Summary : Eggs are one of the best sources of choline, an extremely important nutrient, but most people don't have enough.
5. Eggs moved on LDL cholesterol t yes n yes, concentrated city l Great, yes Related to reducing the risk of heart disease
Be aware that high LDL levels are associated with an increased risk of heart disease .
But many people don't realize there are LDL is related to the size of the particles.
There are LDL particles small, dense and there are LDL particles great .
Many studies have shown that people with small, dense LDL particles have a higher risk of heart disease than those with most large LDL particles .
Even if eggs tend to slightly increase LDL cholesterol in some people, studies show that these particles change from small, dense LDL particles into large LDL particles ... that's a good thing .
Summary : Consumption of eggs seems to alter the pattern of LDL particles from small, dense (bad) to large LDL, which is associated with a lower risk of heart disease.
6. Eggs contain Lutein and Zeaxanthin, c Evil antioxidants have l profit primarily for S healthy memories m  t
One of the consequences of aging is that eyesight tends to get worse.
There are several nutrients that help fight some degenerative processes that can affect the eye.
Two of these are called and powerful antioxidants tend to create eye retina .
Studies show that consuming enough of this nutrient can significantly reduce the risk of cataract and macular degeneration, two common eye diseases .
Egg yolk actually contains large amounts of Lutein and Zeaxanthin.
In a controlled trial, eating only 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin 114-142% .
Another thing worth mentioning here is that eggs also have high levels of vitamin A. Vitamin A deficiency is the most common cause of blindness in the world .
Summary : Lutein and Zeaxanthin antioxidants are important for eye health and may help prevent macular degeneration and cataracts. Eggs contain both of these substances.
7. Whether eggs are enriched with omega-3 h ay Free-range chicken eggs also all down triglyceride
Of course, it's not just a matter of what we eat, but a problem in the foods we eat and eat.
Eggs from hens that are raised in pastures and / or given foods rich in Omega-3 tend to contain more Omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood triglyceride levels, a common risk factor for cardiovascular disease .
Studies show that egg consumption enriched with Omega-3 is a very effective way to reduce triglycerides in the blood. In one study, only 5 eggs enriched with omega-3 weekly and 3 weeks also reduced triglycerides by 16-18% .
Summary : Eggs are enriched in Omega-3 and grass eggs contain a large amount of Omega-3 fatty acids. Eating these eggs is an effective way to reduce triglycerides in the blood.
8. Eggs contain a lot of quality protein high , with all essential amino acids at a reasonable rate
They are used to create all kinds of tissues and molecules for structural and functional purposes.
The taking enough protein In diet is very important and studies show that the current recommended amount may be too low.
Eggs are an excellent source of protein, a large egg contains up to 6 grams of protein.
Eggs contain all the essential amino acids in a reasonable proportion, so our bodies are well equipped to take advantage of the proteins contained therein.
Eating enough protein can help weight loss , increase muscle mass, lower blood pressure and optimize bone health .
Summary : Eggs are a source of high quality animal protein and contain all the essential amino acids that we need.
9. Eggs do not increase the risk of heart disease and may reduce the risk of stroke Italy
Due to cholesterol, eggs are thought to have a negative effect on heart health.
Many studies published in recent years have examined the link between egg consumption and the risk of heart disease.
In a review of 17 studies with a total of 263,938 participants, no relationship was found between egg consumption and heart disease or stroke .
Many other studies have led to similar conclusions .
However, some studies have found that people with diabetes eating eggs have an increased risk of heart disease .
Is the egg really there? cause That risk is not yet confirmed because these types of studies can only see statistical solidarity. They cannot prove eggs cause anything.
In general, it is possible that diabetic patients who eat eggs are less likely to be aware of health.
Go back Low-carb diets , the best diet for diabetics, eating eggs leads to improved risk factors for heart disease .
Summary : Many studies have considered consuming eggs with a risk of heart disease and no link was found. However, some studies have found an increased risk in people with type 2 diabetes.
10. Eggs make you satisfied and c tend to be less Yes n c alo, g help you lose weight
Eggs really make you satisfied.
They are protein-rich foods, but protein is the most satisfying multi-nutrient nutrient .
Eggs with a high score on the scale are called Satisfaction Index , assess the ability of food to create a feeling of fullness and subsequent calorie reduction .
In a study of 30 overweight women, eating eggs instead of bread for breakfast increased satiety and made them automatic eat less calories in the next 36 hours .
In another study, replacing a breakfast with a breakfast with eggs made significant weight loss over an 8-week period .
Main message
Studies show clearly eating up to 3 eggs per day is absolutely safe.
There is no evidence that beyond that is harmful, it is only "unknown territory" because it has not been studied.
I personally eat about 3-6 eggs a day and my health has never been better than that.
In fact, eggs are the perfect food of nature.
Above all, eggs are cheap, easy to prepare, served with almost any food and have a great taste.
