Egg, for so many years, has been demonized as a health risk rather than a healthy food because it is high in cholesterol. But Health Experts have come up with very interesting facts about eggs.
So read on and find out if it is actually safe to eat more than an egg daily.
Egg is a household name, is affordable, and a very good source of high quality protein, the main building block of the human body. A single egg is said to contain 6 grams. Adequate consumption of protein lowers blood pressure, optimizes bone health, reduces weight, increases muscle mass, etc.
Egg is very rich in Selenium, Phosphorus, Folate, some reasonable amount of Vitamins A, B2, B6, B12, D, E, K, Calcium, Copper, Iron, Zinc. Thus egg is incredibly nutritious, and one of the best foods available. Such nutrients in a single egg is responsible for the formation of a baby chicken.
Studies reveal that cholesterol found in egg does not affect blood cholesterol adversely. This is because the Liver produces large amounts of cholesterol daily. However, the cholesterol production by the liver reduces when we eat more eggs, thus balancing the equation. Please note that the effect of egg consumption on the body varies between individuals. About 30% of people experience a slight raise in their cholesterol level when they eat egg, while 70% do not experience any raise.
It is said that egg increase HDL (Higher Density Lipoprotein), known as the "good" cholesterol in the blood. When you have a higher level of HDL, you have a lower risk of developing heart disease, stroke, and various heart problems. One Study revealed that eating 2 eggs daily for 6 weeks increases HDL levels by 10%. In other words, consumption of eggs can consistently increase HDL levels. Egg lovers, that is not to say go for 10 eggs at a go.
The LDL (Lower Density Lipoprotein), known as the "bad" cholesterol, is responsible for an inreased risk of heart disease. There is what is known as Small dense LDL and Large LDL particles. According to many Studies, people with Small dense LDL particles are more at risk of heart disease than those with Large LDL particles. Although egg tend to mildly raise LDL cholesterol in some people, even then the particles change from Small dense to Large LDL, and so this is good, as this means a reduced risk of developing heart disease.
There is a nutrient unknown to most people, but which is important and grouped often with the B Vitamins, referred to as "Choline" found in egg. In fact, egg is an excellent source of Choline as an egg contains 100 mg of this very important nutrient.
Egg, especially the egg yolk (yellow of an egg), it is said, is very good for the eyes. It contains nutrients that help protect the eyes from some of the degenerative processes that affect the eyes such as, Lutein, and Zeaxanthine, which are powerful antioxidants that build up in the retina in the eyes. According to some Studies, substantial amount of the nutrients can reduce the risk of macular degeneration, cataracts, etc. Egg is high in Vitamin A, whose deficiency is the most common cause of blindness in the world.
Please note that Pastured or Omega-3 eggs, which are produced by hens raised on pasture or fed with Omega-3 enriched feeds are higher in Omega-3 fatty acids, which reduce blood levels of triglycerides, a risk factor for heart disease. Studies reveal that when you eat Omega-3 enriched egg, you reduce triglycerides in the blood.
There was a Review of 17 Studies, with 263,938 Participants in which there was no association found between egg consumption and heart disease or stroke. Other Studies came up with same result. However, some Studies revealed that egg consumption is not good for diabetics as it increases risk of heart disease. These Studies are however non-conclusive on the subject.
Like other protein foods, egg induces feelings of fullness, and so reduces calorie intake.
So it is perfectly safe to eat more than one egg daily, even as much as 2 to 3 eggs daily. Egg is affordabe, goes with almost every food, plus it tastes awesome. Gone are the days when parents used to say to their children when they request for egg "it is only children who wish to steal that eat eggs, out of my sight you little thief." Mothers, please feed your family with egg in view of its immense health benefits, and also it is quite affordable. Please note however that you cook your egg at very high temperature and for a long period to protect you from risk of salmonella food poisoning, and of course bird flu.
But please diabetics, people with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4, please minimize or avoid eating egg.
You who as a result of ailment in the body may want more clarification on this subject, why not talk to your doctor.
Stay Healthy Always And Remain Blessed. Love You All.
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