Americans are in love with eggs, as is most of the world. The U.S. alone produces about 100 billion eggs annually, which helps support per capita egg consumption that sits at just under 300 annually. It is good news for eggs. The bad news is that consumers while loving eggs remain torn over their health benefits. Cholesterol fears are one big reason. WellWell is here to help sort things out and report that eggs by themselves are healthy, even when it comes to the heart. Read on to learn more.
A large, boiled egg packs a lot of nutrition while holding just 77 calories. It has six grams of protein and five grams of healthy fats, plus 6 percent of the Recommended Dietary Allowance (RDA) for Vitamin A, 5 percent for folate, 7 percent for Vitamin B5, 9 percent for Vitamin B12 and 15 percent for Vitamin B2.
Eggs have protein and offer a solid breakfast that can help a person trim pounds. Eggs are winners on the satiety index scale, which measures how a particular food makes a person feel full, reducing their desire to eat and keep consuming calories that can add weight.
Another benefit of the high protein content of eggs is that it allows them to provide sustained energy boosts. The reason is that protein doesn’t metabolize as fast as starches. It helps reduce or eliminate energy peaks and valleys that come with sugar and starches. Since they also contain the amino acid leucine and B vitamins, eggs help energy production in cells and break down fat.
Eggs have a bad rep for cholesterol, but that’s because they accompany bacon, butter and even mayonnaise. By themselves, eggs are cholesterol friendly, as several studies reported. These research efforts found that eating eggs increases good cholesterol (HDL), lowering the risk of heart disease. It’s ok to eat up to three eggs a day.
Yolks support eye health because they contain large amounts of carotenes, such as Lutein and Zeaxanthin. They can help lower the chance of developing age-related eye conditions like macular degeneration and cataracts. The Vitamin A, choline and zinc in eggs also help protect the cornea and retina, which offsets retinal diseases, glaucoma, dry eye syndrome and other optic issues.
The wide-ranging nutrients in eggs and good glycemic index offer a superfood source for pregnant women. Iodine, folate, iron, and Vitamin A are beneficial in supporting moms and their unborn children via healthy development of eyes and skin and support for a robust immune system.
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