For years, eggs have been getting a bad rap. Tagged as a health risk, most people avoided eggs as if they’re rotten. However, recent studies showed that cholesterol in eggs is actually lower now than it was 10 years ago. In one British research, one medium egg has 100mg of cholesterol, a third of the 300mg recommended daily intake.
Before you crack that shell, did you know that eggs are actually healthy? Both the egg white and yolk are packed with proteins, minerals, vitamins, and essential fatty acids.
Here are some health benefits of eating a good egg.
1. Eggs keep you full.
Eggs are a good, cheap source of protein. Along with the fat in your eggs, these maintain your energy levels, keeping you satisfied for a longer period of time. For breakfast, pair eggs with oatmeal or toast for a heavy meal. No more snacks!
2. Eggs help you lose weight.
Because you feel full longer, there’s no need to reach for cupcake or chips. Studies also proved that people who eat eggs for breakfast tend to lose more weight compared to others who nibble on bagels. And with just about 70 calories, one good egg can tide you over your hunger pangs.
3. Eggs won’t make your cholesterol worse.
Stop blaming eggs for this one. While eggs do contain a significant amount of cholesterol, these are the good kind of cholesterol. Aka HDL, these reduce the risk of heart disease and stroke. Of course, moderation is still the key.
4. Eggs are ideal for pregnant and breastfeeding women.
Eggs are rich in choline, an essential nutrient for normal brain development. Choline helps in fetal brain development and prevents birth defects. But if you will make eggs a part of your pregnancy diet, ensure that the eggs are fully cooked to avoid salmonella.
Another good thing about choline? It reportedly reduces the risk of breast cancer in women.
5. Eggs are good for eyes, skin, hair, and nails.
Eating eggs may prevent macular degeneration and lower the risk of cataracts. Eggs contain high levels of lutein and zeaxanthin, which build up the retina. Biotin, one of the B complex vitamins, helps in keeping your skin, hair, and nails healthy-looking. It also found in eggs.
6. Eggs can protect your bones.
With more vitamin D than before, eggs help protect bones by preventing osteoporosis and rickets.
But don’t put all your eggs in one basket. Eating a balanced diet of meat, vegetables, fruits, and grains is the healthy way to go.