The Health Benefits Of Eggs Revealed
High cholesterol is the leading cause of cardiovascular disease and in the past, people were advised to avoid eggs and other cholesterol–rich foods to keep their blood cholesterol levels down. However, studies have now shown that dietary cholesterol has relatively little effect on the overall volume of cholesterol in the blood stream. Therefore, it’s time we concentrate on the positive effects a serving of eggs can bring. Here are just a few of the health effects associated with eggs.
1) Prevent heat disease
It’s important to maintain a healthy balance of LDL (‘good’) and HDL (‘bad’) cholesterol in the blood and eggs have been shown to actually promote the balance in favour of the ‘good’ cholesterol protecting against heart disease and atherosclerosis.
2) Promotes healthy eyes
The carotenoids found in eggs, such as lutein and zeaxanthin, can promote the health of your eyes by preventing macular degeneration and also by reducing the risk of developing cataracts.
Essential amino acids are the building blocks of proteins that our body can’t make itself and we must obtain through diet. A single egg contains around six grams of protein and includes all nine of the essential amino acids our body needs making it a perfect source of protein, especially for vegetarians.
4) High in choline
Choline is a B-complex vitamin that is vital for the proper function of your brain, nervous system and cardiovascular system and eggs are packed full of this stuff. With around 300 micrograms of per yolk, pregnant women are especially advised to increase choline intake as it has been shown to improve neurological function and aid a baby’s development.
5) A dietary source of vitamin D
With most of our vitamin D made within the skin upon a reaction with the sunlight, eggs are one of the few foods that supply a natural source of vitamin D. They therefore provide a necessary source of this vital vitamin and prevent deficiencies in those that do not get enough natural sunlight, especially in the winter.
6) Calorie-low, nutrient-dense foods
Few foods have such a diverse vitamin and mineral content as eggs with the yolk being the primary gatekeeper. B vitamins, sulphur, protein, calcium and vitamin D are just a few of the many nutrients packed into eggs. As with most foods, the nutritious value decreases when cooked in high temperatures, especially in ways that break up the yolk, but with around 150 calories per egg, they provide a suitable calorie-low, nutrient-dense addition to any plate.
When it comes to egg consumption, it’s important to remember quality as well as quantity. Poor conditions with caged chickens leads to lower nutritious values due to stress of the animals and the high chance of infections within the coop. Labels such as ‘organic’ or ‘high omega-3’ don’t give an indication to the rearing conditions so make sure the label says ‘free-range’ to ensure your eggs have the highest nutrition content. A good option is to go directly to the source at your local farm or ask your milkman to add a dozen or so into your weekly shop.
If you’re looking for a company you can trust, check out milk&more. Run by the British company Dairy Crest, their free-range eggs come from British farms and their service provides all the great benefits of a traditional milkman – with the added bonus of operating completely online.