Eggs are great. They’re versatile, they taste incredible, and they’re nutrient dense. But are they really good for you? In recent years eggs have taken a lot of criticism from health agencies and the media pertaining to their links to high cholesterol. Let’s take a look at the benefits of eggs and uncover the scientific truth about eggs.
1) Complete Protein
They contain all 9 essential amino acids* and are therefore a complete protein. When trying to grow or maintain muscle mass this is an ideal source of food as part of your diet – not to mention there are roughly 6 grams of protein per egg.
*Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
Eggs are packed with protein, saturated fat, and small amounts of almost every vitamin and mineral required by our bodies such as calcium, iron, zinc, potassium, manganese, vitamin E, and folate. What’s more interesting is that eggs also contain lutein and zeaxanthin (pronounced zee-zan-thn) which are powerful nutrients that are known to defend against eye disease by absorbing the unwanted blue light that enters the eye.
Eating several eggs a day does increase Low-Density Lipoproteins (LDL) the so-called bad cholesterol. However, it also increased the High-Density Lipoproteins (HDL) the good cholesterol. But wait, there’s more. A recent study showed eating 3+ eggs a day created larger HDL and LDL particles compared to those who ate no eggs. Why are larger particles more important? Larger LDL particles mean that they are less likely to enter and clog up the artery walls than smaller ones. Additionally, larger HDL particles play a bigger role in their ability to carry cholesterol out of the bloodstream and ultimately prevent it from causing damage.
4) Lower levels of Triglycerides
Triglycerides (pronounced: trai-gli-suh-ridez), is one of the most common types of fat in our bodies. We obtain these from the fatty foods we eat (oils, butter, bacon sandwiches) and they’re in the bloodstream to provide your body with energy. Too much, and it’s stored as fat on your body. Eggs help to lower levels of triglycerides.
Choline has a whole heap of important functions for the body and mind. For both plant and animals, choline preserves the structural integrity of cells, and it’s an important neurotransmitter for mood, memory, muscle control, and other brain functions. Humans produce some choline naturally, but not enough. It’s recommended that an adult male and female should have 550mg and 425mg a day respectively. An egg contains 147mg. This means an adult male could easily hit their choline requirements with 4 eggs a day.
With more and more studies concluding similar positive benefits – it’s time to move forward and understand that eggs should be part of your balanced diet. This goes well beyond just a source of protein, and into health longevity for your body and mind.