Eggs – A Surprising Ally in Heart Health:

Contrary to popular belief, eggs may not be as harmful to heart health as previously thought. In fact, several clinical studies have found that eggs do not increase the risk of heart disease in healthy people. Instead, eggs contain nutrients like lecithin and B3, which can actually lower cholesterol levels and improve heart health. Additionally, eggs are high in choline, a substance found in bile salts that can help break down cholesterol.

Not only can eggs lower cholesterol, but they are also a highly nutritious source of protein after breast milk. In fact, they contain nearly every nutrient the body needs and have a complete amino acid profile, making them easily digestible and beneficial for the body. Compared to other sources of protein, eggs are considered the best, followed by meat, dairy, and plant-based protein.

Unlike other types of protein that only provide muscle-building benefits, eggs offer a unique source of protein that can improve overall health in various ways.

Eggs – A Nutrient-Rich Superfood for Optimal Health:

Eggs are packed with nutrients and can be a beneficial addition to a healthy diet. Not only do they provide high-quality protein and help lower cholesterol, but they also contain a range of essential vitamins and minerals, including vitamins A, B, D, and E, K1, K2, and Omega 3 fatty acids, which are important for brain health. Each egg contains 7 grams of protein.

Eggs contain a compound called Sphingomyelin, which can help prevent the formation of plaque in the blood vessels, contrary to the belief that eggs contribute to clogged arteries. In fact, this compound helps to prevent plaque buildup.

Choline, an important nutrient found in eggs, can help prevent fatty liver and is also necessary for a healthy brain. It is also an effective remedy for high cholesterol.

They also contain compounds like lutein and zeaxanthin that can support the health of the eye’s macula, which is responsible for central vision and helps filter UV radiation and blue light. These compounds may also help prevent age-related macular degeneration.

Phospholipids, which are a combination of lipids and phosphorus, can act as an anti-inflammatory and are essential for building cell membranes. There is a common misconception that all the protein in eggs is found in the whites, but in reality, the yolk contains more protein per weight, with 16.4 grams per 100 grams compared to the white’s 10.8 grams. This is important to consider when considering the protein content of eggs.

Eating eggs can help to repair the body and even prevent age-related muscle loss known as “Sarcopenia”. When comparing consuming whole eggs versus just egg whites, it has been shown that consuming the whole egg leads to better post-exercise repair and muscle building. If you’re trying to build muscle and only consuming egg whites, it might be beneficial to switch to consuming the whole egg.

Eggs have been linked to “anti-cancer” and “immuno-modulation effects” due to certain compounds they contain that provide high-quality amino acids.

It is crucial to consume adequate amounts of high-quality, bioavailable protein for proper enzyme and metabolic pathway function, immune system health, and the maintenance of skin, bone, and muscle tissue.

Raw Eggs – A Protease Inhibitor’s Paradise?

Consuming raw eggs may not allow for full absorption of their protein due to the presence of a protease inhibitor, which blocks the enzyme responsible for breaking down the protein. Additionally, consuming raw eggs in large quantities may lead to a biotin deficiency. Heating eggs can neutralize this inhibitory compound.

Cooking Your Eggs – Recommendations and Benefits:

Cooking eggs in a way that allows the yolk to remain runny, such as over-easy, is recommended for optimal health benefits. Scrambling or hard-boiling eggs are also good cooking methods that can provide numerous benefits to the body.

Eggs and Plant-Based Diets – Separating Fact from Fiction:

There has been an emphasis on plant-based diets recently, but it’s essential to consider that some of the research supporting these diets is observational and may be affected by media biases instead of solid scientific evidence. It’s also worth noting that negative studies on eggs are often questionnaire or observational studies, which aren’t always reliable due to potential biases or the difficulty of accurately recalling dietary intake over time.

Eggs – The All-Purpose Protein Source for Health and Convenience (But Don’t Get Bored):

Consuming eggs as a primary protein source may not be exciting, but it is not harmful to health. Eggs are easy to digest unless you are allergic to them.

The amount of protein you need depends on your body size, weight, muscle mass, and age. Some studies have found that eating 4(four) eggs or more per day may have positive effects on heart health, such as lowering the risk of stroke, improving blood pressure, and improving cholesterol levels.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566691/

https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-11-3

https://ift.onlinelibrary.wiley.com/doi/pdfdirect/10.1111/1750-3841.15892

https://www.mdpi.com/2072-6643/14/14/2904/htm

https://www.sciencedirect.com/science/article/abs/pii/S1499267116305627