ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Nutrition»
  • Nutritional Advice & Tips

The health benefits of eggs

Updated on January 10, 2017
Source

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.

Comments

    0 of 8192 characters used
    Post Comment

    • vandynegl profile image

      vandynegl 5 years ago from Ohio Valley

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

    • Davidnjoroge profile image
      Author

      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

      vandynegl 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!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)