Eggs offer essential nutritional benefits that can keep you healthy and fit. They are economical and consumed by many all across the globe. They contain protein, minerals, fat, Vitamin B12, A, and D. The presence of minerals like selenium and choline improves brain functioning, enhances immune system, and aids muscle regeneration.
Eggs are packed with beneficial fats that support effective absorption of crucial nutrients and vitamins. Many people can consume eggs without facing any side effects to their health but some people feel apprehensive that it my increase their cholesterol and deteriorate their overall heart health. However, the advantages of eggs are dependent on types of meals you pair with them, how many you consume, and how you cook them in order to keep their benefits intact. Check key details given below:
The way you consume eggs will determine the benefits you receive. Consuming boiled eggs will help you get maximum benefits as you do not receive unhealthy fats and excessive calories. But, if you have high cholesterol and eat fried eggs using butter or refined oil regularly, it may lead to increased intake of saturated fat and possible heart issues. It is beneficial to avoid deep frying or heavy cooking of eggs to maximise the benefits.
According to a report published in Times of India, it is ideal to combine eggs with high-fibre food as they are rich in protein but do not contain the fibre element. You may consume them with vegetables, fruits, whole grains, etc. It will help in improving the digestion process and regulate the blood sugar levels as well. If you pair eggs with spinach, whole wheat toast, tomatoes, it will promote the feeling of fullness and reduce unnecessary snacking. It will help in enhancing the gut and metabolic health too.
If you eliminate the yolk, it may reduce the nutritional value of the egg. Egg white and yolk are high in protein, choline, vitamin D, and antioxidants that support brain and eye health in the longer run. The presence of protein boost the feeling of satiety and will reduce non-essential munching.
According to a report featured in Healthline, “recent observational studies and meta-analyses have found that eating eggs may not increase your risk of heart disease or its risk factors, like inflammation, stiffening of the arteries, and high cholesterol levels.”
RCTs (randomized controlled trials) in people suffering from diabetes discovered that consuming 6–12 eggs every week did not negatively impact the total blood cholesterol levels or heart disease risk factors. On the contrary, it enhanced high density lipoprotein (HDL) cholesterol. HDL cholesterol is known as good cholesterol. It eliminates other types of cholesterol from blood, so higher HDL levels are favorable.
Should I limit the number of eggs I consume everyday?
No, for most individuals there is no requirement to limit the number of eggs. Neither the Department of Health nor the British Heart Foundation issue any recommendation pertaining to limiting the number of eggs you may consume every day.
If I am sensitive to gluten or soya, can they impact?
No. Neither gluten in wheat or soya in hens’ food can get through into the eggs.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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