Are Eggs Good for You

Are Eggs Good for You?

Let us talk about one of the best sources of protein that come from animals, aka eggs. No matter where in the world you live, chances are, eggs are part of your everyday lifestyle. Be it your breakfast, lunch or evening meals, mankind loves eggs and hence, we shall talk about their health benefits, the recommended intake of eggs per day as well as some of the different methods that are used to make eggs. To conclude, we are going to share a recipe or two made with eggs that you can enjoy as part of your main meal or even snack. Are you egg-cited? Because we are.

Nutritional Value of Eggs

Eggs come from different female birds but the ones we use are chicken eggs, the most popular variety of eggs around the world. An egg consists of an egg yolk and egg white, two parts of egg that have varied nutritional value, color, taste and texture. Fancy, isn’t it? As for the nutritional value of eggs, they are high in protein and also contain a variety of vitamins and minerals, that enhance the goodness of this little dairy item. Some nutrients that eggs contain include:

• Vitamin A
• Vitamin B2
• Vitamin B12
• Vitamin D
• Choline
• Folate &
• Iodine
• Lutein
• Phosphorus
• Zinc
• Zeaxanthin

A medium chicken egg is a source of approximately 70 calories, out of which we get 6g in the form of protein. Egg also contains a small amount of carbohydrates and fats that are regarded as healthy fats. One thing that usually concerns people regarding eggs and their benefits is that they are high in cholesterol. A large boiled egg contains 186.5 mg cholesterol which is why people with high cholesterol are advised to avoid eggs altogether or just consume egg white.

Nevertheless, eggs are tasty, they are healthy and they can be used in a variety of foods. Not only that, various studies prove that eggs are beneficial for the prevention of many diseases, they are good for skin, they make your hair nourished and what not. All in all, eggs are amazing and a daily intake in your diet increases the possibility of a healthy body, strong hair and great skin.

Health Benefits of Eggs

The health benefits that we can get from eggs are uncountable, unlike eggs themselves! Nature has blessed this tiny storehouse of nutrients with the ability to contribute to good health of our body. Here are some health benefits of eggs that are going to turn you into an egg lover even if you aren’t already one:

• Eggs Provide Essential Amino Acids

Eggs are rich in protein and protein as we know, are dependent on amino acids. An egg white is full of protein and two eggs make approximately one portion of protein. Simply put, we need protein for energy in order to carry out various bodily functions and eggs are a rich source of protein with a small portion of fat and carbs.

• Eggs Aid in Weight Loss

Figuring out what to eat is one of the most challenging aspects of any weight loss regimen. It’s all fun and games unless you have to think of your next meal plan as planning requires concentration and clarity of mind while we are usually on the go with the kind of lifestyles we lead. Anyhow, talking of quick, healthy and weight loss friendly foods, eggs are a great option especially when you are short of time and want to eat something filling at the same time. They are reasonable in terms of calories; make you feel fuller and provide health benefits all at the same time. On top of that, eggs are great for your weight loss as they provide a good source of protein without going heavy on the calories.

• Eggs are Great for Hair Health

The egg yolk is widely regarded as a moisturizer for hair and has been used for centuries in hair masks and products. The nourishing properties of an egg yolk make it a great means to soften dry and damaged hair. There are dozens of egg hair masks that are used by women in Asia and other continents. What they usually do is mix egg yolk with yogurt, coconut oil, banana, honey, olive oil or vitamin E capsules, leave the mixture on their heads for about an hour or so and rinse thoroughly before shampooing the hair. It leaves the hair feeling soft and nourished for a substantial time period and the mask can be done every week or twice a week for consistent results.

• Eggs are Good for the Heart

Due to the high content of cholesterol in eggs, people are usually dubious of eating eggs especially when it comes to risks related to heart health. A study done by Chinese specialists shows that people who eat eggs are less likely to develop heart disease. Not only that, eggs also help with prediabetes or type 2 diabetes. This discovery has proven to be a great myth buster in terms of the side effects of eggs however, it is still advisable that the portion should be watched. You cannot eat anything all the time and expect it to have no consequences, be it eggs or any other food that is generally regarded healthy or nutritious. Excess, as they say, of everything is bad.

• Eggs Prevent Eye Diseases

Along with vitamins and minerals that eggs contain, they are also a great source of antioxidants such as lutein and zeaxanthin. These two antioxidants are shown to have beneficial properties for the eyes and help with eye degeneration, as per studies. The fats that come from eggs on the other hand, help the use of these nutrients more efficiently than they do when we consume the same antioxidants from vegetables sources.

        It is safe to say that adding eggs to your everyday diet means you are serving your body with one of the best sources of protein that is good for your heart, eyes, skin and even brain development. The health benefits are many. It just depends on how much you consume and the way you eat your eggs, as the nutritional value slightly varies when cooked differently.

How Many Eggs in Day?

This is a question so many of us ask and reason are myths associated with eating eggs. Some are of the view that eggs are warm and they have high cholesterol therefore, one must avoid or stay away from eggs. Research shows otherwise. It is advised that you eat 2-3 eggs in a day as part of a healthy, well-balanced diet. In case of an existing health issue that may have the potential to cause any adverse effect if you consume eggs, make sure to consult your doctor before eating your eggs. Other than exceptional circumstances, it is completely safe and healthy to have the above-mentioned intake of eggs on an everyday basis.

Different Ways in Which Eggs are Cooked

By now we are sure you are in love with eggs as much as they are. Here comes the most mouth-watering part. Just talking about eggs has got us hungry but we are going to talk more about them, they deserve the recognition!

There are a variety of ways eggs can be cooked as it gets boring to eat the same kind of egg every day. Here are some ways you can switch your egg-cooking method and enjoy the perfect breakfast, lunch or dinner of your choice:

• Boiled Eggs

This traditional yet common way of cooking eggs never gets old. Boiled eggs are a favorite especially in winter when you want to have something that would provide your body with the warmth it requires.

• Omelets

Another popular method of cooking egg is by making omelets out of them. All you’ve got to do is beat some eggs, add spices and vegetables of your choice, put some cheese if you will and fry in a frying pan.

• Poached Eggs

Poached eggs are cooked with the help of water and yield an egg that is half cooked, half liquid. Great for those who love their egg yolk dripping and juicy.

• Fried Eggs

Similar to a poached egg, the fried egg is fried in a pan with butter or oil in it. You just break your egg shell so that the egg goes right into the pan, sprinkle some salt and pepper. And it’s done!

• Scrambled Eggs

A rather lazy way of cooking eggs, we must say. Scrambled eggs are again beaten and stirred in a pan with only salt and pepper and a hint of butter.

Final Verdict

To say the least, eggs are good for you. They provide you with protein, energy, vitamins, minerals and antioxidants that help you fight against diseases. Eggs are cheap despite the immense nutritional value they hold and last but not the least, eggs definitely need to be a part of your everyday healthy eating routine.

References

• https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1
• https://www.nhs.uk/live-well/eat-well/eggs-nutrition/
• https://www.healthline.com/nutrition/how-many-eggs-should-you-eat
• https://food.ndtv.com/health/the-boiled-egg-diet-how-many-eggs-should-you-have-in-a-day-1689218