Eggs are one of the richest and most nutritious foods, and they can offer many health benefits. Their effect on health is studied very often, and in the past they were unfairly demonised. Are they healthy or not? How many can we eat in a week? And what about blood cholesterol levels? You will find the answers to these questions in our article.
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8 reasons to eat eggs
Eggs are one of the most widespread and widely used foods around the world. They are very versatile and can be used in many different dishes. You could call them a superfood. Eggs are a rich source of nutrients and also contain vitamins, minerals, high-quality protein and healthy fats.
Here are some of the key benefits that scientists have linked to eating eggs:
1. High nutritional value
Eggs are considered a complete source of protein, which means they contain all the essential amino acids the body needs. They are also rich in vitamins (A, D, E, K, B12) and minerals (iron, zinc, calcium).
A single whole egg contains the nutrients needed to turn one cell into a little chick.
- Vitamin A: 8% of the recommended daily intake (RDI)
- Folic acid: 6% RDI
- Pantothenic acid (vitamin B5): 14% RDI
- Vitamin B12: 23% RDI
- Riboflavin (vitamin B2): 20% RDI
- Phosphorus 7% RDI
- Selenium: 28% RDI
- also contains vitamins D, E and B6, calcium and zinc
All this comes with 78 calories, 6 g of protein and 5 g of fat.
If you can get hold of eggs from happy, pasture-raised hens, they will be even more nutritious. They contain more omega-3 fatty acids and more vitamins A and E.
2. Cholesterol
It is true that eggs are high in cholesterol, at 186 mg. However, we need to remember that dietary cholesterol does not necessarily affect blood cholesterol or cardiovascular disease. In 70% of people, eating cholesterol may not raise blood cholesterol levels at all, or may raise them only slightly.
Cholesterol is an important component of every cell in the body. It is made by the liver and we also take it in through our diet. In fact, when you eat more cholesterol, your liver can regulate cholesterol levels by producing less of it to compensate.
LDL (so-called “bad” cholesterol) carries cholesterol from the liver into the blood vessels. When there is too much of it, it builds up in the blood vessels, leading to atherosclerosis. HDL (so-called “good” cholesterol), on the other hand, carries cholesterol from the blood vessels back to the liver, where it is used to make hormones, bile acids and vitamin D, which is needed to build bones.
People with higher levels of HDL are at lower risk of cardiovascular disease. According to one study, eating 1 to 3 eggs a day for one month raises HDL by 6 to 13%.
3. Choline content
Choline is a bioactive substance that used to be classed as a B vitamin but is now classed as a so-called “vitagen”. Unlike vitamins, vitagens also matter to the body as building materials and sources of energy. Part of it comes from food, and part is produced in the liver and other tissues.
Choline enables the liver, nerves and metabolism to work properly. It is a key substance for brain development in young children. It helps maintain the proper structure and integrity of cell membranes, helps reduce inflammation and supports healthy foetal development in pregnant women. Breast milk is rich in choline because it is important for building the nervous system.
A whole egg is an excellent source of choline, containing 100 mg of this very important nutrient.
Choline deficiency has been linked to Alzheimer’s disease. Long-term deficiency contributes to headaches and forgetfulness and also increases the risk of psychiatric disorders. According to experts, eating eggs regularly reduces women’s risk of breast cancer by 18%.
4. Lower risk of cardiovascular disease
It is well known that high LDL levels are linked to an increased risk of heart disease. But many people do not realise that LDL is divided into subtypes based on particle size. There are small, dense LDL particles and large LDL particles.
Small LDL: This form of LDL particle is smaller and denser than ordinary LDL particles. Small, dense LDL particles have been found to be more strongly associated with atherosclerosis than large LDL particles. They can penetrate the walls of blood vessels more easily and tend to be more inflammatory.
Large LDL: Large LDL particles are bigger and less dense than small LDL particles. Compared with small LDL particles, they are considered less atherogenic, which means they are less likely to build up on the walls of blood vessels.
Although eggs tend to raise LDL cholesterol slightly in some people, eating eggs is thought to raise mainly large LDL rather than small LDL particles, which may explain the link with a lower risk of heart disease.
According to the latest Chinese study, people who eat one egg a day are almost 30% less likely to die of a stroke than those who avoid eggs in their diet. And people who eat more eggs a day also have a lower risk of heart disease. This even applies to people with prediabetes or type 2 diabetes.
Research is often contradictory, and more randomised controlled trials are needed to confirm the benefits of eating eggs for heart health.
5. Lutein and zeaxanthin content
Unfortunately, one of the consequences of ageing is deteriorating eyesight. There are a few helpers in the fight against some of the degenerative processes affecting our eyes. Two of them are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye. The antioxidants in eggs help protect the eyes from damage caused by sunlight.
Studies show that getting enough 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 older study, eating 1 egg a day for 5 weeks raised blood levels of lutein in adults by 26% and zeaxanthin by 38%.
Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.
6. Omega-3 or pasture-raised eggs lower triglycerides
Not all eggs are the same. Their nutrient content varies depending on how the hens were fed and kept.
Eggs from hens that were raised on pasture or fed omega-3-enriched feed contain much more omega-3 fatty acids. Omega-3 fatty acids lower blood triglyceride levels. Triglycerides contribute to total blood cholesterol levels. In the human body, they carry fats from food and also serve as a source of energy.
Triglycerides in the blood can contribute to atherosclerosis. Atherosclerosis is the most common cause of fatal cardiovascular diseases such as heart attack and stroke. In addition, very high triglycerides also put us at risk of acute inflammation of the pancreas. They can be seen as an indicator of overall health. When triglycerides are raised, they are usually accompanied by excessive cholesterol levels and other risk factors for heart disease.
Recently, a small 2020 study of 20 participants found that eating omega-3-enriched eggs every day for five weeks lowered triglycerides by 10%.
7. Protein with all the essential amino acids
Proteins are the main building blocks of the human body. They are essential for building and regenerating muscle tissue. Proteins are also part of enzymes, hormones, blood components and, last but not least, the immune system. The human body has no long-term protein store as such. That is why getting enough protein from your diet is very important, and studies show that the amounts currently recommended may be too low.
One large egg contains 6 g of protein. Eggs also contain all the essential amino acids in the right ratio, so your body is well equipped to make full use of the protein in them. Egg proteins are very easy for the body to digest and absorb.
What is more, egg white contains about half of the protein and only a small proportion of the fat and cholesterol.
Eating enough protein can help with weight loss, muscle gain, lowering blood pressure and optimising bone health.
8. They fill you up, so you eat fewer calories
Eggs are incredibly filling. They score highly on a scale called the satiety index, which measures how well foods create a feeling of fullness and reduce later calorie intake.
In one study of 50 adults with overweight or obesity, eating eggs and toast instead of sugary cereal and milk with orange juice reduced hunger after the meal, extended the time they did not feel hungry and led them to eat 180 fewer calories at lunch.
According to another study, eating eggs was linked to a 38% lower risk of excess body fat and a 34% lower risk of central obesity, also known as visceral fat around the abdomen.
In the past, there was much debate about whether eggs are healthy or not. The latest studies show that eating them is highly beneficial for our body. So if you love eggs, nothing stands in your way and you can confidently eat them several times a week. For most people, there is no need to limit egg consumption. As an added bonus, according to research by Dutch scientists, regular egg consumption improves the skin: pigment spots disappeared and the skin looked smoother.
💡 Tip: Read also the article: What is a calorie deficit and how to work with it?
