Eggs help lower cholesterol and can help with weight loss! 5 Health Benefits of Eggs & why they are one of the healthiest foods for all ages.
Health Benefits of Eggs: How Eggs Lower Cholesterol and can Help with Weight Loss
Did you know eggs actually help lower cholesterol and can help us lose fat? It’s true! This article shares 5 health benefits of eggs. Eggs are one of the healthiest foods out there, despite the controversy that has surrounded them for decades.
I was getting my hair done at the salon last week, when my stylist told me that she started buying fresh, pasture raised eggs from her neighbor and was enjoying 1 or 2 home cooked eggs for breakfast.
I told her that’s such a great thing and that I do the same. The other stylist in the salon looked at us like we were crazy and said, “Do you know how unhealthy that is? At least don’t eat the yolks unless you want to get fat or start cholesterol medication.”
I beg to differ! Eggs actually help lower our cholesterol and help us lose fat, too! I know so many people who have lost weight, regained their health and have actually been able to get off of cholesterol medication by making a few simple healthy changes like switching their morning cereal, toast or bagel with eggs!
One whole egg (yes, that includes the yolk!) contains an amazing range of nutrients and is one of the best foods for all ages!
Here are 5 health benefits of eggs:
Eggs LOWER our Cholesterol
Wait, what? Yes, it’s true! Eggs lower the bad cholesterol in our bodies. How you ask? Let me explain.
Eggs have cholesterol, and here stems the controversy around this superfood. You see, your body makes cholesterol and a lot of it. Each and every day our bodies are producing 5-10 times the cholesterol that is found in a large egg. Time to worry? Not so fast. What is important to know about eating cholesterol is that there are good and bad kinds, so simply relying on the American Heart Associations (AHA) recommendation of consuming less than 300mg per day is not enough. When we eat good cholesterol from whole foods such as eggs, our bodies actually produces LESS of the bad cholesterol, therefore always keeping us at a healthy balance. Still concerned? Just know that research continues to disprove the notion that egg yolks are bad for us (source). Time and time again we learn that whole foods are always the answer.
Eggs help us LOSE body fat
Eggs are full of protein and good fats, which leave us full and satisfied for longer periods of time. This keeps us from snacking on sugary items and empty calories throughout the day. The other benefit of eating good fats is that they can help us lose fat. Yes, it’s true. Eating fat helps us lose fat, and here’s how: our bodies need three macronutrients for energy: carbohydrates, protein, and fat. One gram of fat packs more than twice the energy found in one gram of the other two. And since our bodies require energy to keep its metabolism properly functioning, consuming these fatty acids can actually boost metabolic health. Have any fat on your thighs, butt or belly hanging around that you are trying to get rid of? According to researchers at Washington University School of Medicine in St. Louis, dietary fat helps break down existing fat, meaning we actually need to consume “new” fat through our diet to help burn the “old” fat on our bodies (source).
Eggs make us smart
Eggs are often called “brain food” because they are an excellent source of choline. Just because many of us haven’t heard of this all-mighty nutrient called choline doesn’t mean that it doesn’t play crucial roles in our bodies. It’s one of the most important nutrients – essential for humans and is necessary for the normal function of all cells (source). Choline plays a very important role in good brain health, liver function, energy levels, nerve and muscle function, detoxification, anti-aging and even a healthy metabolism!
It is also now understood that choline is critical during fetal development, particularly during the development of the brain and can even influence neural tube closures as well as the cognitive function of children later in life.
Whether you are young, old, pregnant or nursing, eggs are an excellent choice for your health.
Eggs strengthen our immune system
Have you ever gone through a flu season where you just can’t keep everyone healthy at the same time? Have you ever caught yourself getting run down too quickly while taking care of everyone else?
An egg’s overall nutritional profile helps us stay healthy and strong. We know that they are a great source of protein which help us deal with immune related problems, and the yolks contain zinc and selenium, which are important minerals that help boost our immune system to begin with (source).
So many of us are unknowingly deficient in Vitamin D, which is essential for properly functioning immune system, amongst other things. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D. By eating just 1-2 eggs a day, we are equipping our bodies with the vitamins and minerals needed to fight off possible infections before they have a chance to take ground. Who doesn’t want that?!
Eggs are the perfect “fast food”
Feeding our families healthy, nutrient dense meals can be time consuming. Between meal planning, grocery shopping, prepping and cooking, serving food sometimes seems like a full time job. But what if there was a food that had it all? Well, there is [almost]! I often keep hard boiled or deviled eggs on hand for a quick, grab and go, nutrient dense “fast food.” Eggs are jam packed with vitamins, minerals, high quality proteins, good fats and a ton of other very important nutrients (source).
One large egg has varying amounts of 13 essential vitamins and minerals. At approximately 50 cents each, eggs are very affordable for what they provide to us, and also contain 6 grams of high-quality protein and all nine essential amino acids. They are an excellent source of choline and selenium, and a good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin.
Of course, keep in mind that not all eggs are created equal. To get the full benefit from your eggs, choose eggs that come from pastured hens, and those who are fed an organic feed during the winter months if they are having to be kept indoors due to snow and frozen temperatures.
Need some egg recipe inspiration? Check out some of my favorite recipes that use pastured eggs (click on the picture to take you to the recipe):
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