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Eggs: A ‘superfood’ for maintaining overall health

May 11, 2018

1525849859-ThinkstockPhotos-520889612Looks like eggs do not fuel or cause cardiovascular ailments in people with type 2 or pre-diabetes. According to a study conducted by a team of researchers at the University of Sydney, consumption of eggs does not affect the heart’s health. People with type 2 or prediabetes consumed 12 eggs a week for a year as per the requirements of the study. After a year, a series of examinations showed no adverse effects on their cardiovascular health.

The whole study was divided into three stages. In the first three months, the members of the study consumed eggs according to a high egg or low egg plan consuming 12 to 2 eggs respectively. This was aimed at maintaining optimal weight for the three months. In a bid to lose weight, the same members were asked to embark on a weight loss plan while consuming the same amount of eggs they were consuming earlier. For six months, the participants continued on their consumption of eggs while they were monitored by the researchers.

In all three stages none of the high egg consuming or low egg consuming group showed any adverse signs of their cardiovascular health neither did it altercate their cardiovascular health-related risks. This effectively denounces the age-old narrative and advice given to diabetic that eggs are unhealthy for diabetics.

Moreover, here we have enlisted five reasons why you should incorporate this superfood called eggs into your diet:

  1. Nothing’s more nutritious than an egg: The egg is a single cell which has all the nutrients to turn into a baby chicken. So imagine the kind of nutritional value the egg possesses. A single boiled egg possesses the following nutrients:
  • 6% of the recommended dietary allowance of Vitamin A
  • 5% of the recommended dietary allowance of Folates
  • 7% of the recommended dietary allowance of Vitamin B5
  • 9% of the recommended dietary allowance of Vitamin B12
  • 15% of the recommended dietary allowance of Vitamin B2
  • 9% of the recommended dietary allowance of Phosphorus
  • 22% of the recommended dietary allowance of Selenium

If you can lay your hands on omega-rich eggs, it’s even better.

2. Eggs are also filled with a good amount of Vitamin D, K, E, B6, calcium and zinc. One single egg also contains less amount of calories and 6 grams of protein and 5 grams of healthy fats.

3. Although cholesterol-rich, eggs don’t altercate the LDL levels in blood:  An egg contains only 212 mg of cholesterol which is lesser than even the half recommended dietary allowance of cholesterol for a day. Since the liver already produces a large amount of cholesterol every day, consumption of eggs balances the ratio with the liver’s production. In fact, eggs increase the HDL or good cholesterol levels in your body.

4. Eggs are the ores of choline: Most people haven’t even heard about Choline. Choline, which is often grouped with Vitamin B, is necessary to build cell membranes and produces molecules that facilitate brain signalling. Whole eggs are an extremely rich source of choline. A single egg contains more than 100 mg of choline.

5. Eggs better the quality of LDL in blood: LDL, also known as bad cholesterol, has three subtypes; dense, large and small. And the small type of LDL is most notorious for increasing the risk of heart disease. People with large LDL particles in their body are at a lesser risk of a heart disease. And eggs are known to convert these small LDL particles to large ones so it is a saviour in another way.

6. Eggs keep your eye healthy: Eggs are rich in Lutein and Zeaxanthin, the antioxidants that build up in the retina of the eye. And studies have proven time and again that these two antioxidants keep cataract and macular degradation at bay, which are the two of the most common eye ailments in the world. And eggs are already high in Vitamin A, so it keeps your eyes well.

Note: Although eggs are considered healthy, consulting a doctor or a healthcare practitioner before incorporating them into your diet is recommended.

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