Eggs can be considered a “superfood” because they are loaded with nutrients, some of which are extremely rare in an average everyday diet. They contain Folate, Selenium, Calcium, Zinc, Vitamin A, B2, B5, B6, B12, D, E, K, Phosphorus and so much more. In fact, an egg contains a little bit of almost every nutrient we need because that’s where a single cell converts into an entire chicken. For this reason, eggs can be the perfect food but since it’s a little high on Cholesterol, daily usage of eggs has been repeatedly questioned. That’s why we thought to put an end to the bad reputation eggs get due to baseless theories and explain to you what really happens if you eat the optimal amount of 2-3 eggs every day.
01.You receive “Choline” – the one rare nutrient your brain needs.
Choline has not been discovered until recent years. Because of the similarities, it is often grouped with the B vitamins. But it turns out to be one of the most important nutrients your brain needs to function properly, create cell membranes, and produce signaling molecules in the brain. Due to its rarity, people aren’t getting enough of it but a single egg contains 100mg of Choline, which means 2-3 eggs a day can cover your Choline requirement without letting you experience the harsh consequences of Choline deficiency like memory loss and liver damage.
02. High in Cholesterol, but not in a bad way!
An egg contains more than 200 milligrams of Cholesterol, which is over half of the recommended daily intake. But our bodies actually produce Cholesterol every day in large amounts, but when you increase the amount of Cholesterol you receive from food, your body automatically reduces the Cholesterol production. Therefore eggs won’t necessarily raise your blood cholesterol levels. Cholesterol is essential to create steroidal hormones like estrogen and testosterone while acting as a structural molecule for cells. Therefore eating a few eggs a day is perfectly fine for the majority of healthy people.
03. Reduces heart diseases.
Eggs are rich in Omega-3 fatty acids which can reduce cardiovascular diseases by reducing triglyceride levels. Although eggs could mildly raise the LDL Cholesterol in some people, they actually change the LDL particles from small dense LDL to large LDL. People with small dense LDL particles have a higher risk of getting cardiovascular diseases than those who have large LDL. So eggs actually reduce your risk of heart diseases.
04. Gives you stronger bones and teeth.
Did you know that the amount of vitamin D in a spoonful of fish oil and a single egg is the same? We guess not. Vitamin D is essential to absorb calcium well and strengthen your bones and teeth. So if you want to avoid a calcium/vitamin D deficiency, now you have a tastier option. Remember, it’s the egg yolk that contains vitamin D. A single egg yolk contains 5% of the recommended daily amount of vitamin D. So if you are one of the people who toss out egg yolks, you are missing the best part!
05. Protects and improves your eyes.
Eggs are full of Vitamin A and egg yolks contain Lutein and Zeaxanthin. The latter two are antioxidants which slow down the degeneration of eyes that happen due to age. They can decrease the risk of cataracts and macular degeneration too. Vitamin A deficiency is the world’s top cause of childhood blindness. So eating 1-3 eggs a day will help you maintain healthy eyes and vision, no matter how old you are.
06. Reduces stress levels.
Want to know the best way to start off your day? Just add a few eggs to your breakfast! This is due to the Vitamin D and Acetylcholine in eggs. Vitamin D is not only beneficial in anti-inflammation, better immunity, and calcium absorption, it also reduces stress levels and regulates mood. Acetylcholine is a neurotransmitter in the brain that does exactly the same in keeping depression and stress levels at bay.
07. Improves beauty.
Eggs are rich in protein and biotin. They promote hair growth in both men and women. Hair follicles are mostly made up of protein and that’s why egg yolks are applied to your scalp as masks. But to avoid salmonella infections, just use cooked eggs in your diet because they are also packed with lots of vitamins and Selenium which can protect your skin from sun damages, age spots snd skin cancer.