Eggs have gotten a bad rap in the past and
unfortunately, many today still believe the wide
spread misinformation.
Are eggs good for you? Do they cause heart
disease? Do they raise cholesterol? Should I
avoid them?
Depending on who you ask, you may get very
different answers to these questions. Many
traditional doctors still would answer that eggs
increase cholesterol and should be avoided.
Some are adamant that only the egg white
should be used because of the cholesterol in the
yolk. Even when trying to research this topic,
some articles still push the idea that eggs are
harmful and in order to prevent health
problems, one should avoid them.
I have to admit that I once believed the
propaganda spread in the media and by drug
pushing corporations. It wasn’t until I first
began seeing a naturopath that I heard that eggs
are good for you and the doctors are the ones
who have it wrong.
Sure, the first time my
naturopath said that, I thought he must be
crazy, how could doctors be wrong? Sadly, they
are and not just about eggs.
Eggs are actually a super-food, they are packed
with nutrients vitamins and health benefits!
But don’t eggs raise your cholesterol?
One of the main reasons eggs are avoided is due
to fear of them increasing cholesterol. However,
several studies have shown that not only do eggs
not raise LDL cholesterol, but lower it.
According to a recent study, those consuming 3
eggs per day over 12 weeks were found to have
lower LDL cholesterol and raised HDL. Another
study showed that those who consumed 4 or
more eggs per week had lower cholesterol than
those who only ate one egg per week.
Eggs are good for you! Here’s why:
1. Eggs are Full of Vitamins and Minerals-
Including vitamins B, C, D, E, K, and more.
2. Lower High Blood Pressure- The peptides
present in eggs were shown to help reduce high
blood pressure.
3. Great Source of Protein- Eggs are a great
source of protein, one egg contains 6 grams of
protein.
4. Omega 3’s- Eggs contain a high level of
essential omega-3 fatty acids, an essential
nutrient and good for your heart.
5. Nine Essential Amino Acids- Eggs are known
as the perfect food as they are the only one that
contains all 9 of the essential amino acids.
6. Can Lower Your Cholesterol- Eggs do contain
cholesterol, however as mentioned above,
studies have shown that those who consume
eggs regularly had a reduced LDL and an
increase in HDL (the good cholesterol).
7. Boost Brain and Nerve Health-One egg
contains 20% of the daily recommended intake
of choline. Approximately 90% of Americans are
choline deficient. Choline is essential for
phospholipids used in all cell membranes.
Adequate levels of choline are essential for brain
and nerve health.
8. Contain Lutein and Zeaxanthin- These
carotenoids are an essential component for eye
health and defend against the damaging effects
of free radicals.
9. Contain Tryptophan and Tyrosine- Two amino
acids which have great antioxidant properties.
Tryptophan is also important as it is converted
to serotonin, a mood enhancer and converted
into melatonin in the pineal gland, which
benefits sleep.
10. Reduced Risk of Macular Degeneration- Eggs
protect your eyes from developing age-related
macular degeneration due to the lutein and
zeaxanthin present.
11. Good Source of Vitamin B12- Vitamin B12 is
an important vitamin for the process of
converting homocysteine into safe molecules,
such as glutathione, an important antioxidant.
12. Eggs Contain Calcium- One egg contains
50mg (5%) calcium. Although not a large source
of calcium, an increased intake can reduce the
risk of colon polyups and breast cancer.
13. Eggs Do NOT Cause Heart Disease- The
choline in eggs is a crucial nutrient to help
reduce the inflammation that leads to heart
disease.
14. Reduce Birth Defects- Eggs contain folate, a
nutrient which studies have shown to help
prevent birth defects when consumed prenatally,
one egg contains 44μg (11%) of folate.
15. Good Source of Vitamin A- One egg contains
19% vitamin A which plays an important role in
improving the immune system.
16. Promote Healthy Hair and Nails- The sulfur
contained in eggs and the additional vitamins
and minerals help promote hair and nail growth.
17. Reduce Oxidative Stress- Selenium, an
essential macronutrient contained in eggs helps
reduce oxidative stress.
18. Reduce Risk of Tumors- Eggs are an excellent
source of selenium which has been associated
with preventing cancer and in particular
reducing tumors affecting the prostate.
19. Eggs Protect Your Eyesight- Not only do they
prevent macular degeneration, but the
antioxidants in eggs also have been reported to
protect eyes from damage related to UV
exposure.
20. Reduces Risk of Cataracts- The antioxidants
have also been linked to reducing the risk of
developing cataracts in old age.
21. Improve Immune System Functioning- The
iron contained in eggs helps support a healthy
immune system and normal red blood cell
production.
22. Lose Weight- In a study from Louisiana State
University, participants who ate eggs for
breakfast instead of bagels, lost more weight and
reported having more energy.
23. Reduce Risk of Breast Cancer- A recent study
found that women who consumed high amounts
of choline, an abundant nutrient in eggs, were
24% less likely to get breast cancer.
24. Source of Vitamin D- The majority of the
population is deficient in vitamin D which is
essential for boosting the immune system and
preventing cancer. One egg contains 41 IU of
the 600 IU recommend daily amount of vitamin
D.
25. Reduces Inflammation- The choline in eggs
aids in reducing inflammation in the body.
Chronic inflammation has been linked to
increasing the risk of osteoporosis, Alzheimer’s,
cognitive decline, and type 2 diabetes.
26. Beneficial for Fetal Development- The
choline present in eggs is essential for pregnant
women as it is crucial for proper fetal brain
development and preventing neural tube defects.
27. Reduce Risk of Heart Attack and Stroke-
Several studies have shown that the nutrients in
eggs help prevent blood clots which reduces the
risk of a heart attack or stroke.
28. Improved Memory Function- The high
amount of vitamins and nutrients in eggs, in
particular choline, improves memory function
and cognition.
29. Eggs Can Be Inexpensive- Many are able to
get eggs for a great price when bought from
local farmers. Another option is to raise your
own chickens! Not only does this help save
money and provide you with more nutritional
value, but you could sell eggs to those in the
area to cover the cost of caring for them.
30. Egg Variety- There are many ways to prepare
eggs, whether you eat them raw, scramble them
up in coconut oil, or boil them. You can also
add great variety by adding in nutritious
vegetables and herbs, such as to an omelet.
Do you eat eggs? How often do you eat them?
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