Health experts have long debated the benefits of eggs. Several studies have linked eggs to heart disease and shortened lifespan. Despite these studies, the United States Department of Agriculture maintains that eggs are a vital part of a healthy diet. Here are some of the more notable benefits of eggs. Among the most widely known benefits of eggs is their high content of vitamin D and omega-3 fatty acids, which can lower blood triglycerides and belly fat.
Antioxidants in egg yolk prevent age-related macular degeneration
Egg yolk contains two nutrients that are believed to be helpful in preventing the progression of age-related macular degeneration (AMD) and cataracts. These nutrients are members of the carotenoid family and are known to reduce the risk of macular degeneration and cataracts. Free radicals damage DNA and proteins and may lead to vision loss. Egg yolks are rich in these nutrients and may be better absorbed than other sources.
A recent study showed that eggs contain powerful antioxidants, lutein, and zeaxanthin, which protect the retina and lens. These compounds also improve the contrast between light and dark areas. A study published in the clinical journal Clinical Nutrition found that people who ate two to four eggs per week had a lower risk of developing late-stage age-related macular degeneration than those who ate just one egg a week. In addition to these important nutrients, egg yolks are rich sources of vitamin D, which may also help protect the retina against macular degeneration.
Vitamin D in egg yolk reduces belly fat
Eggs are a great source of protein and are also a great source of vitamin D, which plays an important role in immunity and bone health. The egg yolk contains 100 percent of the vitamin D in the egg, so skipping it will leave you without this essential nutrient. A recent study found that people with excess belly fat also had deficient levels of Vitamin D. Adding healthy levels of vitamin D to your diet may be the key to eliminating excess belly fat.
Egg yolks also have other health benefits. They help prevent gastrointestinal distress and lower the risk of developing certain diseases. The protein in egg yolks lowers the levels of inflammation-causing compounds in the digestive system. The egg yolk’s membrane contains sulfated glycopeptides, which help stimulate macrophages, which fight disease and infection. A large egg contains about 145 milligrams of choline.
Omega-3 enriched eggs reduce blood triglycerides
A study involving 20 free-living LOVs has shown that omega-3 enriched eggs can lower blood triglycerides in a placebo-controlled crossover design. Participants were randomly assigned to a diet rich in omega-3 fatty acids, walnuts, or a standard egg. Both treatments were administered for eight weeks, with four weeks of washout between treatments. Serum lipids and inflammatory markers were measured at the end of each treatment.
However, most people consume too little Omega-3s. For a person to benefit from its health benefits, he or she must consume large amounts of omega-3s. Although fortified foods are available, it is difficult to get adequate amounts of the fatty acids through diet alone. A Canadian food scientist came up with a solution for this problem. In 1990, he began researching how to reverse the downward trend in egg consumption, which has been linked to high cholesterol. The development of omega-3 enriched eggs was not difficult. He or she found that hens would readily absorb omega-3s through their egg yolks.
Choline in egg albumen helps reduce depression
Eggs are rich in choline, a nutrient that helps improve brain function. Every 100 grams of egg albumen contains double the recommended daily intake of choline. This nutritious food is a healthy and simple way to meet your daily nutritional needs. Read on for consumer-friendly information on the benefits of choline. Listed below are some examples of studies demonstrating the benefits of choline.
Research suggests that choline in egg albumen helps prevent depression and promotes optimum health in older people. The recommended daily intake of choline for older adults is the same as for younger people. Adults should get at least 550 mg of choline per day. Some research also suggests that beets are a good source of choline. However, choline intake recommendations for older adults are not as clear as those for younger adults.
Dietary guidelines recommend eating one egg a day
Fortunately, moderate consumption of eggs does not appear to increase the risk of cardiovascular disease. One egg a day contains between 186 and 300 milligrams of dietary cholesterol. According to the 2015 Dietary Guidelines Advisory Committee, moderate egg consumption is safe for most people. In large longitudinal studies, people who ate one to five eggs a week were followed for an average of 34 years.
However, the dietary guidelines recommend limiting egg consumption for people with high cholesterol or heart disease. More eggs than this may increase the risk of heart disease. Therefore, limiting the amount to one or two eggs per day would be a good idea for most people. Eggs are loaded with nutrients, including vitamin A, several B-complex vitamins, vitamin D, and vitamin E. They are also an excellent source of calcium, iron, magnesium, manganese, sodium, and zinc.
