Eggs are a very versatile ingredient and can be used for many purposes such as for cooking, baking and for healing. Eggs are commonly given a bad reputation as they are said to increase cholesterol levels. Are eggs really as bad as what we thought they were? Take a look and find out for yourself.
Egg Myths
It was previously thought that eggs raised blood cholesterol levels — one of the main causes of heart disease. The yolk in a single large egg contains five grams of fat, and nutritionists assume that eggs clogged up people's arteries since they also contain dietary cholesterol . That is simply not true. Today, scientists found out that cholesterol in food and the cholesterol in our blood aren't as directly related.
Saturated fat increases blood cholesterol. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. Eggs contain mostly polyunsaturated fat, which actually lower blood cholesterol.
Vitamins and Minerals in Eggs
Vitamins
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Minerals
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.
Despite being low in saturated fat, no more than two eggs should be eaten a day as egg yolk is mainly fat, so even though it doesn't raise blood cholesterol levels, it can cause other problems if abused.
And there are several nutrients specific to the egg yolk that help promote overall health. Egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduced inflammation. Dietary choline also helps with fetal brain development when pregnant women eat it. Another side benefit of a diet rich in choline is happiness. Like chocolate, eggs can also make you happy.
Egg yolks also contain two carotenoids, lutein and zeaxanthin, which protect against vision loss.
Egg Whites
Egg whites are a low-calorie, low-fat source of protein. Egg whites are also one of the purest protein, allowing the body to absorb most of the protein in eggs. This is why bodybuilders need egg whites in their diet.
Benefits of Eggs
1. Help in Weight Control/ Weight Loss
Unlike popular belief that eggs are fattening, eating eggs for breakfast helps limit your calorie intake all day.
2. Prevent Breast Cancer
Eggs contain choline which can help prevent cancer, regulate the brain, nervous system, and cardiovascular system.Two eggs a day will give you the needed amount of choline.
3. Low Calorie Protein
Eggs are a form of low calorie protein which is also packed with lots of vitamins and minerals.
4. Maintain Good Eye Health
Eggs prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Eggs also lower their risk of developing cataracts.
5. Healthy Hair and Nails
Eggs promote healthy hair and nails due to their high sulphur content, wide array of vitamins and minerals. Many people deficient in foods containing sulphur or B12 find their hair growing faster after adding eggs to their diet.
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