The Eggs Are Back ! And they are a real Superfood!
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For decades Eggs have been put in the bad basket, just because we didn't understand how cholesterol works. Cholesterol in the diet doesn’t automatically raise cholesterol in the blood. The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out. Finally we understand how that works and science discovered the amazing health benefits of Eggs, especially organic once, which have 30 % less cholesterol and up to 3 times the nutrients compare to Factory eggs.
Health Benefits of Eggs are:
1. They are loaded With Vitamins
Eggs are one of the best Real Foods available, they contain trace amounts of Calcium, Zinc, Vitamin D, Vitamin E, Vitamin K, and Vitamin B6. Additionally, they contain a significant amount of other important vitamins. The following vitamins are already available in one single egg.
- 6 percent of Vitamin A
- 5 percent of Folate
- 9 percent of Vitamin B2
- 7 percent of Vitamin B5
- 9 percent of Vitamin B12
- 9 percent of Phosphorus
- 22 percent of Selenium
2. Raise HDL (The “Good”) Cholesterol
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol. People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems. Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.
3. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions. The symptoms of choline deficiency are serious, so fortunately it’s rare. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
4. Are Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol. It is well known that having high levels of LDL is linked to an increased risk of heart disease. But many people don’t realize that LDL is divided into subtypes based on the size of the particles. There are small, dense LDL particles and large LDL particles. Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles. Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement.
5. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
One of the consequences of aging is that eyesight tends to get worse. There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders. Egg yolks contain large amounts of both lutein and zeaxanthin. In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%. Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.
6. Omega-3 or Pastured Eggs Lower Triglycerides
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that were raised on nutrient rich feeds, tend to be much higher in omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease. Studies show that consuming eggs which are rich in omega-3 is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 rich eggs per week for three weeks reduced triglycerides by 16–18%.
7. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
Proteins are the main building blocks of the human body. They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes. Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low. Eggs are an excellent source of protein, with a single large egg containing six grams of it. Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them. Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few .
8. Reduce the Risk of Stroke
For many decades, eggs have been demonized without any facts. It has been claimed that because of the cholesterol in them, they must be bad for the heart. Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease. One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke. Many other studies have arrived at the same conclusion. On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs even leads to improvements in risk factors for heart disease.
9. Eggs Tend to Make You Eat Fewer Calories and Even Lose Weight
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient. Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake. In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks.