When it comes to a healthy diet, whether people should eat eggs every day could be up for debate. The controversial protein source usually has impressive nutritional value, but it is often misunderstood. In addition, nutrition experts associate daily consumption of these popular foods with both health effects and potential 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.
Table of Contents
- Should you eat eggs every day or rather avoid them?
- Familiarize yourself with the nutritional values in eggs
- Eating eggs every day for good reasons
- Improve cognitive health by eating eggs every day
- The surprising effect of eggs on cholesterol levels
- Eat eggs every day and reap the benefits for skin and hair
- Summary and nutritional psychology behind daily egg consumption
Should you eat eggs every day or rather avoid them?
Although eggs may seem like a benign and affordable protein source, there is a lot of misinformation about their nutritional values. During the years when low-fat diets were trendy, many people disparaged these foods. Now that fat, such as in ketogenic diets , is back in vogue, they seem to be less polarizing. Whether it’s a fluffy omelet with veggies and cheese or a simple homemade scramble, there’s no denying that eggs are the number one choice when it comes to making filling yet delicious meals.
This is also no surprise when you consider that each egg is filled with 6 grams of satiating protein. This means they are nutritious enough to start your day with. Now the question is, what happens to your body when you eat eggs every day? Is this popular food really that healthy, or does consuming it regularly have more of a negative effect on your health? According to experts, eggs are packed to the brim with essential nutrients, but they also have a bad reputation in terms of 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 nutrient values in eggs.
Looking at the nutrient 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 processes in metabolism. Aside from its cholesterol content, an egg is a healthy option for breakfast, lunch or dinner.
Research shows that the cholesterol in eggs does not seem to negatively affect the human body compared to other sources. For example, eggs are typically eaten with other foods that are 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 use them sparingly when consuming them. In addition, most healthy people could eat up to seven eggs a week without affecting their heart health. Some eat only the egg white and not the yolk, which provides some protein without cholesterol.
Eat eggs every day for good reasons
One good reason to prepare eggs for breakfast is that they can give you a much-needed shot of sustained energy. Because of their nutrient composition, eggs can be a great source of slow-release energy if you work 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 found in eggs, helps to provide a steady supply of energy for several hours after consumption. Another benefit of eating eggs daily is that it strengthens the immune system. Moreover, a glass of orange juice is not the only way to ward off a cold. According to experts, eggs can also play an important role in supporting your immune system.
So, eggs can definitely be included in a balanced diet to provide your body with the variety of nutrients it needs. Thus, you will give your immune system the best chance of warding off various diseases. Moreover, this animal product is still rich in selenium – a powerful antioxidant that also serves as an immune booster. Antioxidants like selenium also have an anti-inflammatory effect and even reduce the need for immune system involvement. Both of these antioxidant and anti-inflammatory properties take care of things that the immune system would otherwise have to handle. Since the immune system can only handle so much, selenium basically helps release it so it can fight other threats.
Improve cognitive health by eating eggs daily.
Some of the nutrients found in eggs play an important role in keeping the brain in top shape. For one, nutritionists found that these foods are rich in choline, a nutrient necessary for brain structure and function. Eggs are also a good source of omega-3 fatty acids, ranging from 100 to 500 mg per egg, depending on the variety. In addition, these important fats can improve brain function. Incidentally, one egg also contains a whopping 46% of the recommended daily value of vitamin B12, and low B12 intake could lead to memory impairment, dementia and even psychosis. In other words, consuming eggs may also help support mental health.
The surprising effect of eggs on cholesterol levels
While it is widely believed that eggs, and in particular 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. Moreover, scientists found that eggs had no effect on LDL cholesterol levels in 70% of people. In the other 30%, so-called overactive participants, there was only a slight increase in LDL cholesterol. There have been a few 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 benefit from the skin and hair benefits
As explained earlier, eggs are a decent source of protein and biotin. Both promote hair growth, so it’s safe to say that eating 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. Thus, signs of aging can be reduced, which could save you from using expensive cosmetic anti-aging products. Accordingly, eating eggs daily could greatly help you maintain a youthful complexion.
Summary and nutritional psychology behind daily egg consumption.
Due to their numerous benefits, it is okay to eat a whole egg including yolk every day, however, 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 could limit 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 more than one egg at a time.
When cooking eggs, you should also avoid adding extra animal fats such as butter, bacon and lard, as these also contain saturated fats. It is better to use olive oil or some kind of vegetable oil instead. You can jazz up the protein without adding much animal fat by sautéing it with vegetables, salsa or various herbs.
Some people over 65 might have concerns about the risk of high cholesterol from eating an egg every day. However, studies have shown that cholesterol levels in people over 65 are less affected by their diet than people in their 30s and younger, so they can eat up to two whole eggs a day with normal cholesterol levels. So 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 of health benefit to the daily menu. They are a good source of nutrients and protein and can be a good start to the day.