The true health and nutritional value of eggs are one of the most controversial of debates facing experts today. Just mention egg nutrition facts and you get a whole lot of different answers. But the truth remains, the question; how healthy are eggs for me and my family?
Most of the drugs doctors prescribe to their sick patients are merely immune system boosters and then follows the advice to eat well of healthy foods so the body will heal. This advice always begs the questions of what kind of foods to eat and one of the first that comes to mind are eggs.
But it’s not just the sick that require eggs, the healthy too, need it, it’s even one of the most popular foods on every family’s dining table. Still, their health values carry a huge question mark in the minds of many, particularly health-conscious mothers.
Nutritional Value Of Eggs: Eggs Nutrition Facts
In recent years, the warnings of many health experts about eggs being harmful to health have made people scared of eating eggs. They claim that egg contains high levels of cholesterol – the bad type in particular, which is known as low-density lipoprotein (LDL) – and so causes a hike in blood cholesterol levels which is directly connected to different kinds of heart diseases.
The body does require cholesterol for a lot of very important functions such as the digestion of fat, the production, and maintenance of cell membranes and many vital hormones. Nonetheless, when too much cholesterol is present in the blood it becomes harmful to health.
Some health experts recommend a maximum consumption of about 300 mg of cholesterol per day while other push that figure up to 1,000 mg. To compound matters, the human body (the liver) already produces enough cholesterol of its own, and this is the grounds for the call to stir clear of foods with cholesterol – and eggs fall right into that category.
Just one egg contains around 180 – 200 milligrams of cholesterol, and all of it is to be found in the yolk. So does this truly mean that one cannot eat that many eggs in a day much less a week?
Not at all! Nature does not follow the same rules as we do….1 + 1 does not always equal 2.
The Research / The Proof: Egg Nutrition Facts
Modern researchers are just discovering that the cholesterol in certain foods, such as eggs, doesn’t actually impact blood cholesterol levels as negatively as previously imagined. By its own rule, nature permits only a very tiny amount of the cholesterol we consume to get into our bloodstream.
Several epidemiological research (a type of research in which large populations spread over a region are studied over time based on their health and dietary habits) carried out in the United States have failed to establish a connection between the consumption of eggs and an increase in the risks of heart disease. On the other hand, controlled clinical studies (controlled research involving a specific number of people) show a small increase in blood cholesterol levels with a corresponding increase in dietary cholesterol – however it was discovered that a lot depended on certain factors relating to genetic.
The Liver and Blood Cholesterol Levels
The consumption of insufficient cholesterol triggers the production of more by the liver. On the other hand, the adequate consumption of cholesterol leads to a drastic cutback in the production activities of the liver. Provided your diet is completely healthy, the amount of cholesterol you consume does not actually matter. Of course, researchers are still debating this fact in many circles. However, there is very strong evidence that eggs, consumed in moderate quantities, will not significantly induce an increase in blood cholesterol levels.
Eggs And Health Disorders
Most health experts claim that they have never come across any evidence that links the consumption of eggs to any health disorder, particularly stroke or heart disease. Nonetheless, there are health experts who hold that the consumption of eggs may be harmful to people with diabetes, high risk of stroke and coronary heart disease. More research is definitely required to clarify the matter.
Cholesterol and Saturated Fat (Good or Bad for you?
According to experts in nutrition, the consumption of saturated fat raises the levels of bad LDL cholesterol in the blood a lot worse than the consumption of (cholesterol-rich foods) cholesterol itself.
Interestingly, eggs contain very low amounts of saturated fats but modest amounts of cholesterol. Eggs are also distinctively rich in polyunsaturated and monounsaturated fats – all of which are healthy fats. Studies indicate that eating eggs does not have adverse effects on the fragile balance of healthy fats in the bloodstream.
The highest consumers of eggs in the world are the Japanese. They consume an average of one egg per person daily, and guess what? The Japanese are also the healthiest people in the entire world – they even have the highest average Intelligence Quota (I.Q). But that’s not all. The Japanese actually have the lowest rate of strokes, heart diseases, and high blood cholesterol cases compared to other developed countries such as the United States, Britain, and China. Of course, this is because the diets of the Japanese, though rich with eggs, is low in saturated fat.
Americans, on the other hand, are stuck with sausages, buttered toasts, bacon, and French fries, all of which are so rich in saturated fat.
The Way Foods Are Prepared And Eat Matters Greatly
Nutrition experts hold the principle that healthy eating habits are directly connected to good health – what you eat, how it is prepared and how you eat it matters). Preparing and eating boiled eggs is pretty easy and so healthy, but when you fry the same eggs in oils, all of which are basically unhealthy saturated fat… well, that’s the poison experts are screaming about.
Avoid all manner of fried foods. However, if you are on a low carbohydrate diet and need the fat, you now know exactly where to look.
The Incredible Nutritional Value Of Eggs
Aside from eggs, nature does not offer any other single food so loaded with nutrients. Nature practically stuffed these round little things with wonderful goodies! Small wonder they can sprout life all by themselves!
Eggs are super rich in protein, minerals, vitamins, and healthy fatty acids. One single egg offers over 6 grams of first class protein and thrown into the balance are a load of riboflavin, the B-complex range, vitamin D, and folic acid. Eggs boast of a carbohydrates value/content of zero but are so rich in very important minerals; calcium, potassium, zinc, Sulphur, just to name a few., and there’s chlorine too, a substance that’s extremely vital for brain health but strangely absent in most foods, perhaps this is one reason the egg-eating Japanese are so smart.
3 Benefits of eating Eggs
Here are three main benefits of eating eggs which you may not really be away of.
Source of Energy
High-Level Body Maintenance
How Many Eggs Can One Consume Per day?
This actually depends on a number of factors, genetics, and heart health in particular.
Strangely enough, the prestigious American Heart Association has stopped setting limits to the number of eggs one can consume in a day but recommends a cholesterol intake of no more than 200 milligrams or 300 milligrams for people with high LDL (bad Cholesterol) levels or heart disease.
What Happens To Cholesterol levels When I Eat Eggs?
The intake of just one egg induces an increase in cholesterol levels so small it is negligible. With the consumption of a healthy diet consisting of fruits and vegetables, throw in good exercise too, and you can take up to two or three eggs each day without worries. Did you know that bodybuilders have a compulsory diet that consists of no less than two eggs per day?
I Stopped Eating Eggs But My Cholesterol Level Remain High
Perhaps, you may have stopped eating eggs completely but did you stop eating those group of poisons called saturated fats which do the body much more harm than a cholesterol-laden egg? If the answer is a ‘no’, then you have a serious health problem.
So how healthy are eggs? What is the nutritional value of eggs? It is all about eggs nutrition facts and once you know it well, you’ve got a wonderful health tool at your disposal.
Eggs are without a doubt one of the healthiest and most nutritious food in nature.
Based on your habits, personalize the consumption of eggs. Soft boiled eggs are much better and healthier. The daily consumption of one or two eggs is good if you are completely healthy but bad if you have diabetes or heart disease.
Want to eat more eggs? Take it on alternate days not daily. With kids, the worry is less and they use up energy pretty fast. Just give them the eggs.
Life is all about pleasure and eating good food…that’s it! Do not deprive yourself of the goodies of life.