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HEALTH BENEFITS OF EGGS

HEALTH BENEFITS OF EGGS

1. Eggs Are Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains (1):

  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

2. Eggs Are High in Cholesterol, But They Don’t Adversely Affect Blood Cholesterol

t is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However… it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood (4, 5).

The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out (6, 7).

The response to egg consumption varies between individual (8):

  • In 70% of people, eggs don’t raise cholesterol at all.
  • In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.

However, as I will outline later in the article, the situation is a bit more complicated than that and these changes are actually beneficial.

3. Eggs Raise HDL (The “Good”) Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol (9).

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems (10, 11, 12, 13).

Eating eggs is a great way to increase HDL.

In one study, 2 eggs per day for 6 weeks increased HDL levels by 10% (14, 15, 16).

Bottom Line: Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

4. Eggs Contain Choline – an Important Nutrient That Most People Don’t Get Enough of

Yet, it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions (17).

Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline (18).

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

5. Eggs Turn LDL Cholesterol From Small, Dense to Large, Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease (19, 20).

But what many people don’t realize is that there aresubtypes of LDL that have to do with the size of the particles.

There are small, dense LDL particles and then there arelarge LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles (21, 22, 23).

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL… which is a good thing (24, 25).

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