2. Cholesterol
The biggest criticism against eggs is that they contain high levels of cholesterol.
However, eggs contain high-density lipoprotein (HDL) which is actually essential for the body and brain.
HDL ensures the stability of every cell in the body and helps the body produce vitamin D and hormones such as testosterone, estrogen, and cortisol (2,3).
Unlike low-density lipoprotein (bad cholesterol), which sticks to the walls of blood vessels, HDL cholesterol cleans the inner walls of blood vessels and prevents atherosclerosis. It also reduces LDL levels and does not contribute to heart disease or stroke in healthy people, so you can eat as much of it as you want (4,5).
Regular egg consumption, however, may increase the likelihood of developing cardiovascular disease in diabetics (6).
So there you have it, the confusion surrounding the health of HDL from eggs and high cholesterol has been debunked (7).
To keep your cholesterol levels under control, it’s best to avoid eating excessive amounts of sugar, exercise daily, maintain a healthy weight, eat more vegetables, and quit smoking.
3. Choline
Eggs are a great source of choline, an essential nutrient that supports brain and memory development. It’s actually a precursor to the neurotransmitter acetylcholine (8). It’s so important for the brain that pregnant women are strongly advised to take choline supplements to prevent abnormalities in uterine development.
Currently, about 90% of Westerners are choline deficient, making them more susceptible to muscle damage and nonalcoholic fatty liver disease (9,10).
4. Keeps Eyes Sharp
Eggs contain lutein and zeaxanthin, carotenoid vitamins that are essential for vision. Together, they reduce the risk of age-related macular degeneration, which causes blindness in older adults (11).
Carotenoids protect your eyes from sunlight damage, improve night vision, and reduce your risk of developing cataracts by up to 50% (12).
5. Feeds Your Muscles
2 eggs provide the same amount of protein as a serving of meat, without exposing you to the fat and acidity of most meats. While many diets suggest eating only egg whites as a lean, high-protein source, half of the total protein in eggs is found in the yolk (13).
6. Feeds Your Bones Eggs contain both calcium and
vitamin D, the building blocks your body needs to maintain bones, especially for bone density. Vitamin D effectively increases your body’s ability to absorb calcium (14). Calcium is also needed for blood clotting, nerve signals, and muscle contractions (15).
7. Promotes Weight Loss
Because eggs are nutrient-dense, they are more filling than most foods. They are also low in calories, making them much more diet-friendly than most protein-rich foods. The Journal of the American College of Nutrition and the International Journal of Obesity have both conducted studies that concluded that eating healthy is not the best way to eat it. Eating breakfast can reduce the amount of food you eat throughout the day (16,17).
This habit has also led to weight loss, a greater reduction in waist circumference, and a greater reduction in body fat compared to other breakfast foods.
Bottom Line
This means that adding eggs to your diet is not unhealthy. In many cases, eggs are more beneficial to your body than you might think. While you shouldn’t try to eat 10 eggs a day, 2 or 3 eggs a day is perfect for healthy people trying to stay healthy.
