When it comes to a healthy diet, it might be up for debate whether people should eat eggs every day. The controversial source of protein typically has impressive nutritional value, but it is often misunderstood. In addition, nutrition experts link daily consumption of these popular foods to both health effects and possible risks to the body. If you are also one of those who consume at least one egg a day, the following information may be useful to you.
Should you eat eggs every day or avoid them?
Although eggs may seem like a benign and affordable source of protein, there is a lot of misinformation about their nutritional values. During the years when low-fat diets were popular, many people disparaged these foods. Now that fat, like for examplein ketogenic diets, is back in fashion, they seem to be less polarizing. Whether it's a fluffy omelette with veggies and cheese or a simple homemade scrambled eggs, there's no denying that eggs are the go-to choice when it comes to making filling yet delicious meals.
This isn't a surprise either when you consider that each egg is packed with 6 grams of satiating protein. This means they are nutritious enough to start the day with. Now the question is, what happens to your body if you eat eggs every day? Is this popular food really that healthy, or does its regular consumption have a negative impact on your health? According to experts, eggs are packed with essential nutrients, but they also have a bad reputation when it comes to cholesterol. So if this is a food you eat every day, here's what experts want you to know about the possible effects of what happens to your body when you eat eggs every day.
Familiarize yourself with the nutritional values in eggs
Looking at the nutritional composition, one egg contains about 75 calories, 5 grams of fat, 6 grams of protein, no carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12 as well as choline. This is a nutrient that is essential for many metabolic processes. Aside from its cholesterol content, an egg is ahealthy option for breakfast, lunch or dinner.
Research shows that the cholesterol in eggs does not appear to negatively affect the human body compared to other sources. For example, eggs are typically eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease and you should eat them sparingly. Additionally, most healthy people could eat up to seven eggs per week without harming their heart health. Some eat only the whites and not the yolks, which provide some protein without cholesterol.
Eat eggs every day for good reasons
A great reason to make eggs for breakfast is that they can give you a much-needed shot of sustained energy. Because of their nutritional composition, eggs can be a great source of slow-release energy when you're working out in the morning, for example. The combination of protein and fats, which are relatively slow to digest compared to carbohydrates, combined with the B12 contained in eggs, helps ensure a constant supply of energy for several hours after consumption. Another benefit of consuming eggs daily is strengthening the immune system. Additionally, a glass of orange juice isn't the only way to ward off a cold. Eggs can also play an important role in supporting your immune system, experts say.
Eggs can therefore be included in a balanced diet to provide the body with the variety of nutrients it needs. This gives your immune system the best chance of fighting off various diseases. This animal product is also rich in selenium – a powerful antioxidant that also serves as an immune booster. Antioxidants like selenium also have anti-inflammatory effects and even reduce the need for immune system involvement. These two antioxidant and anti-inflammatory properties take care of things that the immune system would otherwise have to deal with. Since the immune system can only handle so much, selenium essentially helps release it so it can fight other threats.
Improve cognitive health by consuming eggs daily
Some of the nutrients found in eggs play an important role in keeping the brain in tip-top shape. For one thing, nutritionists found that these foods are rich in choline, a nutrient necessary for the structure and function of the brain. Eggs are also a good source of omega-3 fatty acids, which contain between 100 and 500 mg per egg, depending on the variety. Additionally, these important fats can improve brain function. An egg also contains a whopping 46% of the recommended daily value of vitamin B12, although low B12 intake could lead to poor memory, dementia and even psychosis. In other words, consuming eggs can also help support mental health.
The surprising effect of eggs on cholesterol levels
While it is widely believed that eggs, and particularly the yolk, increase levels of so-called bad LDL cholesterol in the body, nutrition experts insist that this food source could actually improve cholesterol levels. In addition, scientists found that eggs had no effect on LDL cholesterol levels in 70% of people. The other 30%, so-called overactive participants, only saw a slight increase in LDL cholesterol. There have been some studies that have shown a link between egg consumption and total cholesterol levels, but none of them showed an increased risk of cardiovascular disease in otherwise healthy individuals.
Eat eggs every day and reap the benefits for your skin and hair
As explained earlier, eggs are a decent source of protein and biotin. Both promote hair growth, so it's safe to say that consuming eggs daily could help you achieve a longer, stronger mane. Not only that, but experts point out that eggs are rich in antioxidants that help fight off free radicals and protect cells from oxidation. This reduces signs of aging, which could save you from having to use expensive cosmetic anti-aging products. Consuming eggs daily could therefore greatly help you maintain a youthful complexion.
Summary and nutritional psychology behind daily egg consumption
Because of their numerous benefits, it is okay to eat a whole egg including yolk every day, but if you do not have cardiovascular disease and have healthy blood cholesterol levels. You can mix two egg whites with each yolk to get more protein. If you have heart disease, you might consider limiting your egg consumption to just three to four whole eggs per week to be on the safe side. This is an option that could also apply to anyone who wants to have more than one egg at a time.
When cooking eggs, you should also avoid adding additional animal fats such as butter, bacon and lard, as these also contain saturated fats. It is better to use olive oil or some type of vegetable oil instead. You can jazz up the egg whites without adding a lot of animal fat by sautéing them with vegetables, salsa, or various herbs.
Some people over 65 may have concerns about eating an egg every day about the risk of high cholesterol. However, studies have shown that cholesterol levels in people over 65 are less affected by their diet than those in their 30s and younger, allowing them to eat up to two whole eggs per day with normal cholesterol levels. Here's how eggs stack up nutritionally in dishes that include them:
Eggs can therefore be a good addition to a healthy, balanced diet. It is a common misconception that they negatively affect heart health. Although eggs contain cholesterol, they are unlikely to cause heart disease. On the contrary, such foods can be beneficial for your daily menu. They are a good source of nutrients and proteins and can be a great start to the day.
