Survey Of World

Incredible Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA
• Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

High in Cholesterol, but Don’t Adversely Affect Blood Cholestrol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

Nevertheless, the response to eating eggs varies between individuals:

• In 70% of people, eggs don’t raise cholesterol at all
• In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

Are Linked to a Reduced Risk of Heart Disease and Reduse the Risk of Stroke

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease.

But many people don’t realize that LDL is divided into subtypes based on the size of the particles.

There are small, dense LDL particles and large LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement 

SUMMARY

• Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
• Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
• Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
• Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
• Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
• Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
• The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.
• Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
• Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
• Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.
• Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.