The nutritional value and health benefits of eggs
Eggs have been a kitchen staple since the ancient times. They are affordable, nutritious, easy to make and delicious. Eggs are an important ingredient for a variety of recipes, but they can be also cooked alone in a lot of different ways.
The nutritional value of eggs
It is well known that eggs are a great source of protein, but they are also high in other important nutrients such as calcium and several vitamins.
One hard-boiled egg has about 77 calories and contains 6 grams of protein, five grams of healthy fats, phosphorus, calcium, selenium, folate and zinc but also vitamins A, B5, B12, D, E, K and B6.
Eggs are an excellent source of protein
Egg yolk and egg white have both great quality protein. The protein of eggs contains all 9 nine amino acids in sufficient amounts, and it is important when it comes to muscle growth, maintenance, and recovery.
Eggs raise good cholesterol
Many people avoid eggs because the egg yolks are quite high in cholesterol. That is actually true since a large egg has about 186 milligrams of dietary cholesterol. However, research has demonstrated that cholesterol that comes from our diet doesn’t necessary raise the cholesterol levels of our blood. Furthermore, eggs elevate the levels of good cholesterol also known as high-density lipoprotein (HDL). According to several studies higher levels of HDL are related with lower risk of heart disease and stroke.
Eggs help with weight management
When it comes to diet, weight loss and weight management eggs are the favorite food of nutritionists. They are low in calories but high in quality protein and healthy fats, so they are a filling option that gives us energy and keeps us satiated for long hours. Moreover, studies have shown that they boost our metabolic activity and increase the hormones of satisfaction after eating, that helps us with cravings.
Eggs are a source of Omega -3s
Omega 3s are fatty acids essential for many important functions of our body. Even though fish oil and fatty fish like salmon are well known for their high Omega-3 content, eggs are also considered to be a good source. However pastured eggs (that come from chickens that are allowed to roam free and eat natural food) contain more amounts of omega-3s than conventional eggs.
How many eggs should I consume daily?
For many years people have been advised to limit their egg consumption or at least avoid consuming egg yolks. Nowadays, modern studies on eggs and cholesterol levels suggest that the consumption of 3 eggs per day is perfectly safe, it is also highly recommended since given the wide range of nutrients, eggs are considered to be one of the healthiest foods on the planet.