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The health benefits of eggs

Updated on January 10, 2017

Eggs are one of the most common food items in most peoples breakfast today. Whether soft boiled, hard boiled or scrambled, there is no denying that eggs are an important food that a lot of people make use of. In recent times, a lot of unfair criticism has been leveled on eggs. Most of the advice that has been given has been as a result of the cholesterol content that eggs are said to contain. In as much as studies have proven eggs do have a lot of cholesterol; avoiding eggs in general is doing a great disservice to your body, as the pros of eggs far outweigh the cons.

Benefits of eggs

First off, eggs are a great source of protein, vitamins and minerals alike. According to studies by the USDA, an egg has Vitamin A, B vitamins like folic acid, choline, biotin and minerals like potassium. It is quite difficult to find a single food that can compare its quality to the egg. All the above nutrients are quite crucial in the growth, development and well being of the brain and nerves.

As most of the recent dietary information would have us believe, the egg white ought is healthier as opposed to the yolk. The truth of the matter is that most of the valuable nutrients contained in the egg are located in the yolk. Consumption of the egg white alone is in part a futile attempt as the most important nutrients for your wellbeing are missed.

Cholesterol in eggs

Current information on cholesterol has been so poorly reported that most people will gladly avoid cholesterol, just for the mere fact that it is reported as bad fat and not fit for the body. It is however important to note that cholesterol Should be included in the diet mainly for its function in aiding the absorption of some crucial nutrients such as Vitamin A. Failure to include varying amounts of cholesterol in your body can end up hurting your body more than doing good.

According to a study that was performed by the Harvard School of Public Health that followed a population of 117,000 people for a period of 8 – 14 years, there was no difference in heart risk between the people who consumed an egg a week to those who consumed more than an egg a day. What does this point to? That the health benefits of eggs cannot be ignored and there is no significant evidence to show that eggs adversely affect health as was previously said. Surprisingly, egg is recommended as a food for use for people on diets as it offers satisfaction and its slow digestion makes the hunger centers of the body to take longer to be activated.a

Should diabetics eat eggs?

The only people who should check on their egg consumption are diabetics who have been reported to show significant rises in their cholesterol levels. Eggs should therefore be consumed in moderation, as the health benefits of eggs to these diabetics far outweigh the risks. A maximum of three eggs a week is recommended for diabetics according to the American Diabetics Association.

And the best eggs are…

In as much as eggs offer high nutritional value, it is important to acknowledge that the source of eggs dictate the equality. The best eggs are those from the free range chicken rather than those eggs that come from chicken fed with commercial feed. These eggs will mainly be labelled as ‘free range’ or ‘cage free.’ The nutritional value of the cage free chicken eggs is significantly higher as opposed to the cage reared chicken. Research has attributed the varying changes of the above mentioned difference to the level of stress that cage reared chicken undergo which also lowers their immunity.

Cooking eggs

Cooking eggs also significantly denatures the nutritional content in them. For the best value from the egg, choose to only cook for a very short duration. Short cooking time ensures that as little of the egg proteins are destroyed. Also try to cook the egg when the yolk has not been broken (unscrambled). Exposing the yolk contents to high heat leads to denaturing of the fat in the egg which also reduces the nutritional value.

In conclusion, for maximal health benefits of eggs, you can even eat an egg a day and stay healthy without worry of the effects of cholesterol rise. To ensure that you stay on the safe side, always ensure that you also incorporate different types of fibre containing foods. These would include vegetables, fruits, legumes and nuts which help in the excretion of cholesterol in the body.


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    • vandynegl profile image


      5 years ago from Ohio Valley

      You're right. It is important to keep up with educating the public :)

    • Davidnjoroge profile imageAUTHOR

      David Njoroge 

      5 years ago from Nairobi

      Thank you for the feedback . I am just worried that eggs have been wrongly vilified as they are really great for health.

    • vandynegl profile image


      5 years ago from Ohio Valley

      Very good information! I am in agreement with you about the health benefits of eggs. I may also add that organic and pasture raised eggs are even healthier since you do not have to worry about the antibiotics or hormones. They contain higher Omega 3's, which are your good fats. I enjoyed your article!


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