For decades, health experts said eating too many eggs was dangerous to your health. What would happen to you if you ate three whole eggs every day? 1. Are Eggs Bad For You? It seems the answer depends on when you live. For decades, experts in the health industry strongly recommended limiting consumption of eggs because of the amount of cholesterol in the yolks. Since circa 2013, research and analysis sparked doctors and nutritionists to change their minds. Now they say eggs are immensely nutritious. Take a look at how eating eggs can help you. 2. Cholesterol There are two types of cholesterol. LDL (“bad”) and HDL (“good”). According to the USDA, a large egg contains about 186 mg of cholesterol and a small egg 141 mg. The latest research repeatedly shows that eggs do not negatively affect the cholesterol levels in the blood. Eggs actually raise HDL levels and increase the size of small LDL to make them more benign. (Fried egg in image) 3. HDL HDL is the “good” cholesterol. HDL does not clog arteries like its evil counterpart, LDL, and, in fact, prevents LDL from building up. A medium-sized egg contains 62% of the recommended daily intake of cholesterol. (One study showed a mild increase in a benign subtype of LDL in some people who ate three eggs a day.) There are other positive effects… (Loosely scrambled eggs in image) 4. Antioxidants Eggs contain large amounts of the Lutein and Zeaxanthine. These antioxidants help your eyes by protecting your retinas from age-related eye disorders like macular degeneration and cataracts. They also safeguard your eyes from harmful UV rays from the sun. (Soft boiled egg in image) 5. Choline This compound stimulates your brain and aids your memory. In pregnant women, it lowers the risk of abnormalities in the developing fetus. If you have memory problems, are lethargic or suffer brain fog persistently, you may be deficient in choline—as is 90% of the U.S. population. One egg yolk delivers about 215 mg of choline. (Hard boiled eggs topped with pesto and sugared pecans in image) 6. Vitamin D Vitamin D helps your body absorb calcium, and this helps your bones and teeth stay strong. Vitamin D (which is really a steroid hormone) also protects against heart disease, autoimmune diseases and infections. It can even help improve your mood! One egg gives you 21% of the recommended daily value of vitamin D. (Spanish omelette with olives in image) 7. Protein Proteins are needed by every cell in your body, and they are the building blocks of bones, muscles, cartilage, skin and blood. Protein is also essential for energy. Eggs pack so much, they are the standard by which protein is measured in other foods. Eggs also contain all of the essential amino acids, so they provide a complete protein. (Breakfast burrito in image) 8. Other Nutrients When you eat eggs, you get iron for your blood, phosphorus for your bones and essential fatty acids for your brain. Eggs supply other minerals and nutrients including magnesium, vitamin A, the B vitamins, selenium, and calcium. With all that nutrition, will eggs help you lose weight? Read on… (Shakshouka in image) 9. Weight Loss One study showed that women who ate eggs for breakfast ate less food for the next 36 hours. Another study found that on a calorie-restricted diet, those who ate two eggs for breakfast lost more weight, lowered their BMI, reduced their waist size and decreased their overall body fat. Eggs are low in calories and nutrient rich, causing you to feel fuller faster and longer. (Egg rolls in image) 10. Which Eggs Should You Buy? Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds. Better to avoid these to get the maximum benefits. The healthiest eggs are Omega-3 enriched eggs, eggs that were pastured or eggs from hens that were free to walk outside. To get these, try your local health food store before going to a big supermarket. (Sriracha deviled eggs in image) 11. The Price Is Right Real free-range, organic or Omega-3 enriched eggs will cost more, but the price for these nutrient-packed foods is still low considering the value they offer. Even if a carton of eggs cost $5.00, the dozen will provide several meals. (Avocado-cucumber egg salad in image) 12. How Many Eggs To Eat? In the past, most doctors would have told you to eat only 2-6 eggs (yolks) per week. But there was no scientific support for this! Recent research results give the green light to eat up to three eggs a day. There are no scientific studies to show the effects, good or bad, of eating more than three a day. (Kedgeree with eggs in image) 13. Warnings Cook your eggs fully to remove pathogenic bacteria like salmonella. It’s also a good idea to wash the shells before you crack them to prevent any possible salmonella on the shells from getting into your eggs when you break them open. If you suffer from diabetes, eating quantities of eggs could increase your risk of heart disease. (Mediterranean breakfast egg muffins in image)
