One of the most nutritious foods in the world is the egg. So, what are the features of eggs that make them so healthy? Here are the reasons why eggs are among the healthiest foods:
It is very rich in nutritional value.
Egg is one of the most nutritious foods on the planet. It contains most nutrients important for our body. It is rich in vitamin A, folate, B vitamins, phosphorus and selenium, and also contains vitamins E and K, calcium and zinc.
It contains a high amount of cholesterol, but this does not affect your blood cholesterol level.
An egg contains more than half of the amount of cholesterol (212 mg) we should take daily (300 mg). Dietary cholesterol does not excessively increase the amount of cholesterol in the blood. In fact, the liver produces large amounts of cholesterol on its own every day. When we eat eggs, the amount of cholesterol produced by the liver decreases and is replaced by cholesterol taken from the diet.
Individual responses to egg consumption may vary. While eggs do not affect cholesterol at all in 70% of people, they may slightly increase total and LDL cholesterol in 30%.
Familial hypercholesterolemia or genetic diseases of the gene type called ApoE4 can cause uncontrolled cholesterol production. People with these diseases should be careful when consuming eggs.
Eggs increase good cholesterol (HDL).
Eating eggs increases HDL cholesterol. It is the best way to increase. People with high HDL levels generally have a lower risk of heart disease, stroke, and various health problems.
One study observed a 10% increase in HDL levels in those who ate 2 eggs a day for 6 weeks.
Eggs contain choline.
Choline is an incredibly important substance that most people do not get enough of, and it is grouped with B vitamins. It is used in the construction of cell membranes. It plays a role in creating signaling molecules along with various other functions of the brain. A single egg contains more than 100 mg of this important nutrient.
Reduces the risk of heart disease.
LDL cholesterol is generally known as bad cholesterol. Having high LDL levels increases the risk of heart disease. ka There is a connection between LDL types and LDL diseases. Many studies show that low-weight LDL types increase the risk of heart disease more than high-weight LDL types. Eggs slightly increase the LDL level, but what is important is that it reduces the risk of heart disease by converting low-weight LDL molecules into high-weight LDL molecules.
It is beneficial for eye health.
Egg contains lutein and zeaxantin antioxidants, which are very important for eye health. Studies show that those who consume sufficient amounts of lutein and zeaxanthin reduce the risk of cataracts and macular degeneration, which are common eye diseases. These two antioxidants are especially abundant in egg yolk. In a study, those who consumed only 1.3 egg yolks per day for 4.5 weeks had a 28-50% increase in lutein and 114-142% zeaxantin in their blood levels. Eggs are also very rich in vitamin A, which is important for eye health.
Egg is rich in Omega 3.
Nutritional components depend on how the chickens are fed and raised. The eggs of chickens fed with feed enriched in omega-3 fatty acids are very rich in omega 3. Omega-3 fatty acids have a reducing effect on the blood levels of triglycerides, which are a risk for heart diseases.
It contains quality proteins.
Egg contains the amino acids necessary for our body in the right proportions. Contains. The 6 grams of protein it contains is an excellent source.
Getting enough protein helps in weight loss, increasing muscle mass, lowering blood pressure and improving bone health.
It helps in weight loss.
Eggs score high on a scale called the satiety index, which measures the ability of foods to increase feelings of fullness and reduce subsequent calorie intake. It provides a feeling of fullness for a long time with the quality proteins it contains.
In a study conducted on 30 overweight women, it was found that eating eggs instead of bagels for breakfast increased their feeling of fullness and they automatically consumed fewer calories in the next 36 hours. ur.
Read: 0
