Eggs and Overall Health

Lets debunk myths about eggs

Eggs do not raise your cholesterol. Dietary cholesterol has minimal impact on blood cholesterol concentrations, especially when compared to saturated and trans fats.

Only eating egg whites is not as healthy as some people think. It is pretty funny you can go out to a restaurant and order an egg white omelet and believe this is a healthier alternative to the whole egg. The yolk contains nutrient dense compounds, including vitamins, minerals and anti-oxidants.

Raw eggs are not safer than cooked eggs. Salmonella bacteria is a pathological organism which can contaminate raw eggs. Cooking the eggs reduces the risk of salmonella poisoning.  

Eggs do not increase the risk of diabetes. Several studies have debunked this statement. There is a lack of evidence supporting egg consumption causes diabetes.

Eating eggs does not cause weight gain. While increased caloric intake can cause weight gain, eating eggs within the confines of a balance diet does not.

We should not avoid egg yolks because of their high fat content. Eggs contain healthy monounsaturated fats and omega 3s, which can reduce cardiovascular risk and enhance brain health.

Bioavailability

Eggs, a highly bioavailable source of several essential nutrients because of their well-balanced nutrient profile and the body's efficient absorption of these nutrients.

Vitamins:

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K2
5. Vitamin B12
6. Riboflavin (B2)
7. Folate (B9)

Minerals:

1. Selenium
2. Phosphorus
3. Iron
4. Zinc
5. Calcium

Amino Acids:

1. Essential Amino Acids: Eggs provide all essential amino acids, making them a complete protein source. These include leucine, isoleucine, valine, lysine, methionine, tryptophan, threonine, and histidine.

Fats:

1. Monounsaturated Fats: These heart-healthy fats are found in the yolk and contribute to overall cardiovascular health.
2. Polyunsaturated Fats: Eggs contain omega-3 and omega-6 fatty acids, crucial for brain health, reducing inflammation, and supporting heart health.
3. Saturated Fats: Tiny amounts and not a significant source of daily intake
4. Cholesterol:

Specific health benefits

When is comes to eye health, eggs contain lutein and zeaxanthin nutrients which my lower the risk of macular degeneration associated with aging.

Choline is another nutrient suggested to improve cognitive function and increase neurotransmitter production since it is one of the base molecules for acetylcholine which is heavily involved with memory and learning.

Eggs consumption in the morning may increase feeling of fullness, causing you to eat fewer calories and allow for weight loss

While building muscle from resistance training, eating eggs provides a complete protein source and further complemented because eggs have one of the highest bioavailable protein update.

Vitamin D levels heavily affected your bone, immune and well. Luckily, eggs provide a significant amount of your required daily intake found specifically in the egg yolk.

For immune and thyroid health, eggs contain selenium, which is a known mineral and anti-oxidant aiding in overall health.

Summary

I can't believe a food packaged with so many nutrient dense and healthy compounds could negatively affect our health. Lack of quality research and the demonization of eggs in mainstream media has painted eggs in a unhealthy light but this is far from the truth of the matter. Incorporating eggs into a balanced diet with exercise not only boosts brain health, helps your heart health and defeat diabetes but also paves the way to live a longer and healthier life.