When it comes to healthy eating, it could be debatable whether people should be eating eggs every day. The controversial source of protein typically has impressive nutritional value, but it’s often misunderstood. Additionally, nutrition experts link daily consumption of these popular foods to both health effects and possible risks to the body. If you’re one of those people who eat at least one egg a day, you might find the following information useful.
Should you eat eggs every day or rather avoid them?
While eggs may seem like a benign and affordable source of protein, there is a lot of misinformation about their nutritional value. During the years that low-fat diets were the trend, many people denigrated these foods. Now that fat is back in fashion, such as with ketogenic diets, they seem less polarizing. Whether it’s a fluffy veggie and cheese omelet or a simple homemade scrambled egg, there’s no denying that eggs are the go-to choice when it comes to making filling yet delicious meals.
This isn’t a surprise either, when you consider that each egg is packed with 6 grams of filling protein. This means they are nutritious enough to start the day with. Now the question is, what happens to your body if you eat eggs every day? Is this popular food really that healthy, or does regular consumption have a rather negative effect on one’s health? According to experts, eggs are packed to the brim with essential nutrients, but they also get a bad rap when it comes to cholesterol. So if this is a food you eat every day, here’s what the 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 nutritional values in eggs
Looking at the nutritional composition, an 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 metabolic processes. 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 appear to negatively affect the human body compared to other sources. For example, eggs are typically eaten with other foods high in salt, saturated fat, and cholesterol, such as bacon, cheese, and butter. These foods are known to increase your risk of heart disease, and you should be sparing with your consumption. Additionally, most healthy people could eat up to seven eggs a week without harming their heart health. Some only eat the egg white and not the yolk, which provides some protein without the cholesterol.
Eat eggs every day for good reasons
A good reason to prepare eggs for breakfast is that they can give you a much-needed shot of sustainable energy. Because of their nutritional composition, eggs can be a great source of slow-release energy, for example when you exercise in the morning. The combination of protein and fats, which are relatively slow to digest compared to carbohydrates, combined with the B12 found in eggs, helps ensure a steady supply of energy for several hours after consumption. Another benefit of eating eggs daily is that it boosts your immune system. Additionally, a glass of orange juice isn’t 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 the body with the variety of nutrients it needs. This gives your immune system the best chance of fighting off various diseases. This animal product is also rich in selenium – a powerful antioxidant that also serves as an immune booster. Antioxidants like selenium also have anti-inflammatory effects and even reduce the need for immune system involvement. These two antioxidant and anti-inflammatory properties take care of things that the immune system would otherwise have to deal with. Since the immune system can only handle so much, selenium basically helps free it up 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 tip-top shape. For one, nutritionists found that these foods are high 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, an egg also contains a whopping 46% of the recommended daily value of vitamin B12, although low B12 intake could lead to poor memory, dementia and even psychosis. In other words, consuming eggs can also help support mental health.
The surprising effect of eggs on cholesterol levels
While it’s widely believed that eggs, and egg yolks in particular, increase levels of what’s called bad LDL cholesterol in the body, nutrition experts insist that this food source may actually improve cholesterol levels. In addition, scientists found that eggs had no effect on LDL cholesterol levels in 70% of people. The other 30%, known as overactive participants, saw only a slight increase in LDL cholesterol. There have been some studies that have shown a link between egg consumption and total cholesterol levels, but none of these have shown an increased risk of cardiovascular disease in otherwise healthy individuals.
Eat eggs every day and reap the benefits for your skin and hair
As previously explained, eggs are a decent source of protein and biotin. Both promote hair growth, so it’s safe to say that eating eggs every day could help you achieve a longer, stronger mane. Not only that, but experts point out that eggs are rich in antioxidants that help ward off free radicals and protect cells from oxidation. Signs of skin aging can thus be reduced, which could save you the use of expensive cosmetic anti-aging products. Accordingly, eating eggs every day could greatly help you maintain a youthful complexion.
Summary and nutritional psychology behind daily egg consumption
Because of their numerous benefits, it’s okay to eat a whole egg, including the yolk, every day, however, if you don’t have cardiovascular disease and have healthy blood cholesterol levels. You can mix two egg whites with each yolk to get more protein. To be safe, if you have heart disease, you could limit your egg consumption to just three to four whole eggs per week. This is an option that could also apply to anyone who wants to have more than one egg at a time.
When cooking eggs, you should also avoid adding additional animal fats like butter, bacon, and lard, as they also contain saturated fats. It’s better to use olive oil or some kind of vegetable oil instead. You can jazz up the egg whites without adding a lot of animal fat by sautéing them with veggies, salsa, or a variety of herbs.
Some people over 65 may be concerned about the risk of high cholesterol from eating an egg every day. However, studies have shown that cholesterol levels in people over the age of 65 are less affected by their diet than in those in their 30s and younger, allowing them to eat up to two whole eggs a day with normal cholesterol levels. Here’s how eggs stack up nutritionally in dishes that include them:
Eggs can therefore be a good addition to a healthy, balanced diet. It’s a common misconception that they negatively impact heart health. Although eggs contain cholesterol, they are unlikely to cause heart disease. On the contrary, such foods for the daily menu can be of health benefit. They’re a good source of nutrients and protein and can be a great way to start the day.