Eggs have been a subject of debate in nutrition, but scientific evidence overwhelmingly supports their role in a healthy diet. Let's explore their benefits and dispel misconceptions.
Despite concerns about cholesterol, studies show that for most people, egg consumption doesn't significantly affect blood cholesterol levels. Eggs are rich in essential nutrients like vitamins A, B5, B12, D, E, and K, along with minerals such as phosphorus, selenium, and calcium.
They're also packed with protein and healthy fats crucial for brain function. Contrary to fears about saturated fat, eggs contribute to heart health by raising "good" HDL cholesterol levels. Additionally, their yolks contain antioxidants that support eye health. Eggs are highly satiating, aiding weight management, and are versatile, affordable, and easy to incorporate into meals. Overall, eggs are a valuable addition to a balanced diet, offering numerous health benefits.
Nutrient-rich
According to Delhi-based nutritionist Saurabh Khullar, eggs contain a wide array of vitamins, including A, B5, B12, D, E, and K, as well as essential minerals like phosphorus, selenium, and calcium. Packed with approximately 6 gm of protein per egg, along with healthy fats crucial for brain function and overall well-being, eggs stand as a nutritional powerhouse in a compact package.
Cholesterol clarification
Despite past concerns about their cholesterol content, recent research has shed light on the complex relationship between dietary cholesterol and blood cholesterol levels. For most people, consuming cholesterol from eggs doesn't significantly impact blood cholesterol levels, says Khullar. Studies suggest that around 70 percent of individuals experience no rise in cholesterol after eating eggs. Only a minority, termed "hyper responders," may see a slight increase. This means moderate egg consumption can be safely integrated into a heart-healthy diet.
Keeps heart healthy
Eggs contribute to cardiovascular health in several ways. Rich in nutrients like choline, which supports heart function, eggs also help elevate levels of HDL cholesterol, often dubbed the "good" cholesterol. Higher HDL levels are linked to a reduced risk of heart disease and stroke. Despite concerns about saturated fat, the overall nutritional profile of eggs outweighs any potential risks, especially when part of a balanced diet.
Improves eye health
The yolks of eggs contain lutein and zeaxanthin, antioxidants crucial for maintaining optimal eye health. These compounds play a protective role against age-related macular degeneration and cataracts, common eye conditions as we age. Khullar says that by incorporating eggs into your diet, you can contribute to preserving your vision for years to come.
Supports brain function
Eggs are a rich source of choline, a micronutrient vital for cognitive function and brain health. Choline is involved in neurotransmitter synthesis and helps maintain cell membrane integrity in the brain. Regular consumption of eggs can aid in memory retention, mood regulation, and overall cognitive performance.
Helps in weight management
With their high protein and healthy fat content, eggs are highly satiating, making them an ideal choice for weight management, says Khullar. Research indicates that starting the day with eggs can lead to reduced calorie intake throughout the day, ultimately supporting weight loss efforts.
Is versatile and affordable
Beyond their health benefits, eggs are versatile and budget friendly. Whether scrambled, poached, or boiled, eggs can be incorporated into a variety of delicious recipes. From hearty breakfast frittatas to satisfying dinners, eggs add both nutritional value and flavor to meals. Furthermore, they are among the most affordable sources of high-quality protein, ensuring accessibility for all individuals.
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