First let’s start with analyzing the nutritional composition of one (1) Egg in a chart below:
Nutrition professionals have an excellent track record demonizing healthy foods like eggs, Red meat, cheese, coconut oil etc. but the number one worst example is their decades of propaganda against eggs which are among the healthiest foods on the planet.
Why Eggs Are Good For You – The Exceptional Super Food for Your Health
Now let us discuss some of the important benefits of eggs:
- Eggs “DO NOT” cause Heart Disease
Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods.
However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood.
In fact, eggs raise High Density Lipoprotein (the good) cholesterol. They also change Low Density Lipoprotein cholesterol from small dense Low Density Lipoprotein (which is bad) to large Low Density Lipoprotein (which is highly benevolent).
More so, there have been many researchers that show that consumption of an egg a day is not associated with increased risk of coronary heart disease or stroke.
Below is an excerpt from National Center for Biotechnology Information:
Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies.
Objective: To investigate and quantify the potential dose-response association between egg consumption and risk of coronary heart disease and stroke.
Design: Dose-response meta-analysis of prospective cohort studies.
Eligibility criteria for selecting studies: Prospective cohort studies with relative risks and 95% confidence intervals of coronary heart disease or stroke for three or more categories of egg consumption.
Results: Eight articles with 17 reports (nine for coronary heart disease, eight for stroke) were eligible for inclusion in the meta-analysis (3,081,269 person years and 5847 incident cases for coronary heart disease and 4,148,095 person years and 7,579 incident cases for stroke). No evidence of a curve linear association was seen between egg consumption and risk of coronary heart disease or stroke (P=0.67 and P=0.27 for non-linearity, respectively). The summary relative risk of coronary heart disease for an increase of one egg consumed per day was 0.99 (95% confidence interval 0.85 to1.15, P=0.88 for linear trend) without heterogeneity among studies (P=0.97, I²=0%). For stroke, the combined relative risk for an increase of one egg consumed per day was 0.91 (0.81 to 1.02, P=0.10 for linear trend) without heterogeneity among studies (P=0.46, I²=0%).
In a subgroup analysis of diabetic populations, the relative risk of coronary heart disease comparing the highest with the lowest egg consumption was 1.54 (1.14 to 2.09, P=0.01).
In addition, people with higher egg consumption had a 25% (0.57 to 0.99, P= 0.04) lower risk of developing hemorrhagic stroke.
Conclusions: Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.
The increased risk of coronary heart disease among diabetic patients and reduced risk of haemorrhagic stroke associated with higher egg consumption in subgroup analyses warrant further studies.
For More Information:
National Center for Biotechnology Information,
U.S. National Library of Medicine
2. Eggs Are Rich in Unique Antioxidants
Eggs are particularly rich in the two antioxidants: Lutein and Zeaxanthine. These antioxidants gather in the retina of the eye and protect against the eye diseases, Macular Degeneration and Cataracts.
In one study, supplementing with an average of 1.3 egg yolks per day for 4-5 weeks increases blood levels of Lutein by 28-50% and Zeaxanthine by 114-142%. Hence, consumption of eggs increases the blood level of antioxidants Lutein and Zeaxanthine, which dramatically lower your risk of age-related eye disorders.
Eggs are among the most nutritious foods on the planet, just think about it……. One egg contains all the nutrients and building blocks required to grow an entire baby chicken.
Eggs are loaded with high-quality proteins, vitamins, minerals good fats and various trace nutrients.
A large egg contains:
- Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.
- Rich in iron, phosphorous, selenium and Vitamins A, B12, B2 and B5 (among others).
- One egg contains 113mg of Choline which is a very important nutrient for the brain, among other things.
- Eat the yolks as they contain pretty much all the nutrients!
3. Eggs Are Satiating and Help You Lose Weight
Eggs score high on a scale called the Satiety Index, which means that eggs are partially capable of making you feel full and eat less overall calories. Eggs only contain trace amounts of carbohydrate, which means that they will not raise blood glucose levels.
In a study of 30 overweight or obese women that ate either “a bagel” or “eggs” for breakfast, the egg group ended up eating less during lunch, the rest of the day and for the next 36 hours.
Note: A bagel also spelled beigel is a bread product, traditionally shaped by hand into the form of a ring from yeasted wheat dough, roughly hand-sized, which is first boiled for a short time in water and then baked. The result is a dense, chewy, doughty interior with a browned and sometimes crisp exterior.
In another study, overweight men and women were calorie-restricted and given either a breakfast of 2 eggs (340 kcal) or an isocaloric (equal-level calorie) breakfast of bagels. After 8 weeks, the egg eating group had a:
- 61% reduction in body mass index (BMI).
- 65% more weight loss.
- 34% greater reduction in waist circumference.
- 16% greater reduction in body fat.
Although, the two breakfasts contained the same level of calories, Eggs are a nutritious, protein rich food with a strong impact on satiety. Studies therefore show that eating eggs for breakfast can help you lose weight.
4. An Egg-Ceptional Superfood… You Know That?
If you need any more reasons to eat eggs………. They are cheap, goes with almost any food and tastes awesome. Therefore if there was any food that should be classified as a super food then it will be “EGGS”.