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30 Reasons to Eat Eggs
Eggs have gotten a bad rap in the past and
unfortunately, many today still believe the wide spread misinformation.
Are eggs good for you? Do they cause heart disease?
Do they raise cholesterol? Should I avoid them?
Depending on who you ask, you may get very
different answers to these questions. Many traditional doctors still would
answer that eggs increase cholesterol and should be avoided. Some are adamant
that only the egg white should be used because of the cholesterol in the yolk.
Even when trying to research this topic, some articles still push the idea that
eggs are harmful and in order to prevent health problems, one should avoid
them.
I have to admit that I once believed the propaganda
spread in the media and by drug pushing corporations. It wasn’t until I first
began seeing a naturopath that I heard that eggs are good for you and the
doctors are the ones who have it wrong. Sure, the first time my naturopath said
that, I thought he must be crazy, how could doctors be wrong? Sadly, they are
and not just about eggs.
Eggs are actually a super-food, they are packed
with nutrients vitamins and health benefits!
But don’t eggs raise your cholesterol?
One of the main reasons eggs are avoided is due to
fear of them increasing cholesterol. However, several studies have shown that
not only do eggs not raise LDL cholesterol, but lower it. According to a recent
study, those consuming 3 eggs per day over 12 weeks were found to have lower
LDL cholesterol and raised HDL. Another study showed that those who consumed 4
or more eggs per week had lower cholesterol than those who only ate one egg per
week.
Eggs are good for you! Here’s why:
1. Eggs are Full of Vitamins and Minerals- Including vitamins
B, C, D, E, K, and more.
2. Lower
High Blood Pressure- The peptides present in eggs were shown to help reduce
high blood pressure.
3. Great
Source of Protein- Eggs are a great source of protein, one egg contains 6
grams of protein.
4. Omega
3’s- Eggs contain a high level of essential omega-3 fatty acids, an
essential nutrient and good for your heart.
5. Nine
Essential Amino Acids- Eggs are known as the perfect food as they are the
only one that contains all 9 of the essential amino acids.
6. Can Lower
Your Cholesterol- Eggs do contain cholesterol, however as mentioned above,
studies have shown that those who consume eggs regularly had a reduced LDL and
an increase in HDL (the good cholesterol).
7. Boost Brain
and Nerve Health-One egg contains 20% of the daily recommended intake of
choline. Approximately 90% of Americans are choline deficient. Choline is
essential for phospholipids used in all cell membranes. Adequate levels of
choline are essential for brain and nerve health.
8. Contain
Lutein and Zeaxanthin- These carotenoids are an essential component for eye
health and defend against the damaging effects of free radicals.
9. Contain
Tryptophan and Tyrosine- Two amino acids which have great antioxidant properties.
Tryptophan is also important as it is converted to serotonin, a mood enhancer
and converted into melatonin in the pineal gland, which benefits sleep.
10. Reduced
Risk of Macular Degeneration- Eggs protect your eyes from developing
age-related macular degeneration due to the lutein and zeaxanthin present.
11. Good
Source of Vitamin B12- Vitamin B12 is an important vitamin for the process
of converting homocysteine into safe molecules, such as glutathione, an
important antioxidant.
12. Eggs Contain
Calcium- One egg contains 50mg (5%) calcium. Although not a large source of
calcium, an increased intake can reduce the risk of colon polyups and breast
cancer.
13. Eggs Do
NOT Cause Heart Disease- The choline in eggs is a crucial nutrient to help
reduce the inflammation that leads to heart disease.
14. Reduce
Birth Defects- Eggs contain folate, a nutrient which studies have shown to
help prevent birth defects when consumed prenatally, one egg contains 44μg
(11%) of folate.
15. Good
Source of Vitamin A- One egg contains 19% vitamin A which plays an
important role in improving the immune system.
16. Promote
Healthy Hair and Nails- The sulfur contained in eggs and the additional
vitamins and minerals help promote hair and nail growth.
17. Reduce Oxidative
Stress- Selenium, an essential macronutrient contained in eggs helps reduce
oxidative stress.
18. Reduce
Risk of Tumors- Eggs are an excellent source of selenium which has been
associated with preventing cancer and in particular reducing tumors affecting
the prostate.
19. Eggs
Protect Your Eyesight- Not only do they prevent macular degeneration, but
the antioxidants in eggs also have been reported to protect eyes from damage
related to UV exposure.
20. Reduces
Risk of Cataracts- The antioxidants have also been linked to reducing the
risk of developing cataracts in old age.
21. Improve
Immune System Functioning- The iron contained in eggs helps support a
healthy immune system and normal red blood cell production.
22. Lose
Weight- In a study from Louisiana State University, participants who ate
eggs for breakfast instead of bagels, lost more weight and reported having more
energy.
23. Reduce
Risk of Breast Cancer- A recent study found that women who consumed high
amounts of choline, an abundant nutrient in eggs, were 24% less likely to get
breast cancer.
24. Source
of Vitamin D- The majority of the population is deficient in vitamin D
which is essential for boosting the immune system and preventing cancer. One
egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.
25. Reduces
Inflammation- The choline in eggs aids in reducing inflammation in the
body. Chronic inflammation has been linked to increasing the risk of
osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.
26.
Beneficial for Fetal Development- The choline present in eggs is essential
for pregnant women as it is crucial for proper fetal brain development and
preventing neural tube defects.
27. Reduce
Risk of Heart Attack and Stroke- Several studies have shown that the
nutrients in eggs help prevent blood clots which reduces the risk of a heart
attack or stroke.
28. Improved
Memory Function- The high amount of vitamins and nutrients in eggs, in
particular choline, improves memory function and cognition.
29. Eggs Can
Be Inexpensive- Many are able to get eggs for a great price when bought
from local farmers. Another option is to raise your own chickens! Not only does
this help save money and provide you with more nutritional value, but you could
sell eggs to those in the area to cover the cost of caring for them.
30. Egg
Variety- There are many ways to prepare eggs, whether you eat them raw,
scramble them up in coconut oil, or boil them. You can also add great variety
by adding in nutritious vegetables and herbs, such as to an omelet.
Do you eat
eggs? How often do you eat them?
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