Are Eggs Good For You?

It’s no secret that eggs are a common food choice found in almost every household. They’re affordable, easy to cook in a variety of delicious ways, and they’re rich in protein.
However, eggs have also been a controversial topic because of their high cholesterol rate. So, this begs the question: are eggs good for you? And if they are, is it okay to eat them regularly?

Are Eggs Good For You?

The main concern of whether eggs are good for you or not comes from their high cholesterol level. One egg contains about 210 milligrams of cholesterol.
However, contrary to general belief, that seemingly high amount isn’t as bad for the heart as you might think. In fact, the cholesterol found in eggs can actually be good for you.
Here’s why: our livers produce cholesterol every day. You might think that eating eggs will increase cholesterol levels, but that’s not the case. When you eat eggs and get that extra cholesterol, the liver simply produces less, so cholesterol levels remain balanced.
The problem starts when you add foods high in saturated fats and cholesterol when cooking eggs. Everyone likes to add different things to their eggs like butter, cheese, or bacon.
These are all extremely high in cholesterol and saturated fats, which give eggs a bad rap. They also increase the risk of chronic illnesses, such as heart disease, diabetes, and obesity.
The good news, however, is that eating eggs can be part of a healthy diet. The cholesterol is present in the yolk only, whereas the whites contain minimal amounts. This is why some people prefer to eat the whites without the yolk to get the protein and skip the cholesterol.
The way you cook the egg is crucial as well. Eating them every day is fine, as long as you boil or poach them. With scrambled eggs, on the other hand, you need to go easy on the cheese and butter to keep the cholesterol levels as low as possible.

Benefits of Eating Eggs

Now that we’ve determined that eggs are good for you, let’s look at some of their benefits.

Full of Nutrients

Whether you like eating them or not, it’s no secret that eggs are full of an extensive amount of nutrients.

Proteins

They’re rich in proteins, folate, and healthy fats. In addition, they contain calcium and phosphorus that maintain strong, healthy bones.
They also contain zinc, which can be beneficial for the immune system. Plus, eggs are rich in selenium, which is an antioxidant that fights the spreading of cancerous cells.
Another fact about eggs is that a single egg contains 19.5 grams of protein, while the human body needs about 39 grams every day.
So, if you make an omelet with three eggs, you’ll have consumed half the day’s protein intake. Not only that, but you’ll have eaten a delicious, fulfilling meal that isn’t time-consuming to prepare.

Vitamins and Minerals

Then, there’s the vast array of vitamins and minerals found in eggs, including vitamins A, D, E, K, B5, and B12. They’re just a terrific source of nutrients overall.

Fatty Acids

Not only that, but eggs also contain high levels of omega-3 fatty acids that can reduce triglycerides levels. When your body doesn’t need fats, but you eat food containing fats anyway, the excess fat turns into triglycerides.
Triglycerides are a kind of fat that the body stores within cells to be converted into energy when needed. However, if their levels rise over a certain amount, they can cause health complications. This is where eggs rich in omega-3 come to the rescue.

Minimize Heart Disease

As mentioned above, the problem isn’t with the cholesterol in the eggs. Instead, it’s what you add to them during the cooking process that can make them unhealthy.
The type of cholesterol found in eggs, also known as high-density lipoprotein (HDL), can be good for you. Studies show that high levels of HDL can reduce the chances of heart diseases and strokes.

Maintain Brain Health

Did you know that the membranes surrounding the cells contain a compound known as choline? Choline is also vital for brain health and acts as a great memory-booster. In addition, it helps maintain various cognitive functions like verbal and visual memory.
It’s why eggs are considered an integral component of maintaining brain function. Each egg contains around 125.5 milligrams of choline, about a quarter of what the body needs.

Lower the Risk of Certain Cancers

Another fact to mention about choline is that it helps reduce the risk of breast cancer.
Recent studies have shown that women who eat a minimum of six eggs every week have a significantly lower chance of getting breast cancer.

Maintain Eye Health

Brain health isn’t the only thing that eggs help maintain. They’re also essential for eye health because of their high vitamin A, zeaxanthin, and lutein content.
Vitamin A is crucial for eye health. Not getting enough in your diet increases the chance of sight impairment and blindness. As for zeaxanthin and lutein, they minimize the risk of a vision disorder known as macular degeneration.

Help You Lose Weight

The best thing about eggs is that they keep you satiated for hours. Likewise, an omelet for breakfast or lunch can keep you from feeling hungry a couple of hours later and snacking unnecessarily.
This makes them a great food choice if you’re trying to eat healthier. Also, if you’re going on a diet and trying to lose a few pounds, they can be the perfect addition to any meal. Just keep the additives to a minimum so you can benefit from the eggs without adding on more calories.

Reduce Mental Health Issues

Eggs contain certain nutrients that help maintain mental health. For example, vitamins B2 and B12, iron, and choline help minimize anxiety and stress. They also help reduce insomnia, anxiety, and depression.
It’s no secret that a balanced diet leads to a better overall feeling about yourself and your body. Therefore, since eggs help achieve a healthy diet, this should keep you motivated and less stressed.

Conclusion

So, are eggs good for you? Yes. Contrary to popular belief, eggs don’t raise cholesterol levels. They can actually be a vital part of a healthy diet. However, you have to remember to cook them in a healthy manner. You don’t have to do away with cheese, bacon, and butter completely. You just have to learn to use them wisely to avoid health problems.