Eggs have come a long way since being vilified for their cholesterol content. Recent studies have revealed that eggs are a nutrient-dense superfood, providing an array of health benefits. Here are some of the benefits and ways to enjoy them, according to two leading health and medical sources, “WebMD” and “Healthline.”
Firstly, eggs are high in nutrient density. They contain more nutrients such as vitamins, minerals, amino acids, and other essential nutrients per calorie than any other food. Eggs are rich in quality protein, selenium, phosphorus, choline, vitamin B12, and various antioxidants that help maintain healthy cells.
Secondly, eggs provide complete protein. Each egg contains 6g of a substance that includes all nine essential amino acids, which are the building blocks of protein. The body cannot produce these amino acids, so it’s essential to consume them through food.
Thirdly, eggs improve good cholesterol. While three or more eggs a day can increase low-density lipoprotein (LDL), also known as bad cholesterol, it also raises high-density lipoprotein (HDL), or good cholesterol. HDL helps to remove excess cholesterol and move it to the liver for processing, which offsets the negative effects of LDL.
Fourthly, eggs can reduce triglycerides. Eggs rich in certain fatty acids, such as omega-3 fatty acids, help to lower triglyceride levels. Lower levels of triglycerides are better for health and measured along with cholesterol during health checkups.
Fifthly, eating eggs can reduce the risk of a hemorrhagic stroke. Several studies have found that people who eat eggs once a day are nearly 30% less likely to die from a hemorrhagic stroke than those who don’t eat eggs.
Lastly, eggs promote heart health. Research has shown that eating more eggs does not increase the risk of heart disease. People with prediabetes or type 2 diabetes improved their heart health after following a high-egg diet designed for weight loss. Eating one egg a day also improved overall heart health in a recent study.
How to Eat Eggs Well
Eggs are versatile and can be cooked in various ways. Some popular cooking methods include boiled, poached, scrambled, and fried. It’s important to note that how you cook your eggs can affect their nutrient content. Boiled and poached eggs are healthier than fried eggs as they retain more nutrients and have fewer added fats.
Eggs are a nutrient-packed superfood that can provide numerous health benefits. They are rich in protein, essential nutrients, and antioxidants that help maintain healthy cells. When consumed in moderation, eggs do not increase the risk of heart disease. So, it’s time to add eggs to your diet and enjoy their deliciousness and versatility.