What Happens When You Eat an Egg Every Day?
I’m not a meat lover, either vegetarian. So I have been eating eggs daily for a long time in order to fulfill my protein requirement. At least two eggs daily. That’s how my friends and relatives came up with warnings. Cholesterol. Heart deceases. Then I started to discover about eggs. I wondered after getting to know all these things about eggs. I would like to share what I have found so you can think about how you can fulfill your daily protein requirement, tolerate warnings from anyone, and enjoy your meal.
It’s a debatable topic, Are eggs good or bad? Some believe that, since eggs contain saturated fats and cholesterol, eggs are bad for health, while some believe that eggs are good since they contain lots of nutrients.
Undoubtedly eggs are a good, inexpensive source for high-quality proteins. As well as eggs contain essential vitamins such as Vitamin A, D, B-6, Calcium, Magnesium, Iron, Cobalamin, Sodium, Potassium, and fats. Eggs contain both saturated and unsaturated fats 5g from (50g) large egg, and 186.5mg of cholesterol. Yes, the cholesterol content is a big amount. However, it’s worth to find whether this really bad for heath or not?
Recent research has found that our dietary cholesterol have not a great impact on our blood cholesterol as we previously thought. The studies suggest that the consumption of one egg per day may not be related to increasing the risk of heart disease, but specifically, those who ate an average of one egg per day had a 28% lower risk of death from stroke and an 18% lower risk of death from heart disease. Also, research has found that most of the cholesterol in our body is made by our liver and liver stimulated to make cholesterol primarily by saturated fats and trans fats in our diet, not dietary cholesterol. The researchers suggest that one explanation might be the fact that eggs contain heart-healthy nutrients, such as folate and omega-3 fatty acids. And also in some research has found that egg consumption has increased the Vitamin E absorption from co-consumed vegetables. Further, there are many health benefits that can obtain by having eggs.
Health Benefits of Eggs
- The best source of high-quality protein with all essential amino acids in the right ratio, and helps to maintain and repair body tissues.
- Help prevent macular degeneration, leading cause of age-related blindness with help of Lutein and zeaxanthin, two antioxidants found in egg yolks.
- Vitamins in eggs promote good vision.
- Contain choline which needs many steps in metabolism, and during pregnancy, and through lactation may increase a child’s immunity to stress-related illnesses and chronic issues, like hypertension, and also it’s proven that choline also helps in preventing heart disease, inflammation and breast cancer. Also, lower the risk of heart disease because choline plays an important part in breaking down the amino acid homocysteine which may contribute to heart disease.
- Helps in weight loss, since eggs are a relatively low-calorie food, and having satiating properties which helps to make you feel full longer.
- It helps in pregnancy since rich in folic acid, which may help prevent congenital disabilities, such as spina bifida, and Down syndrome.
- Promote immune system healthy, with Vitamin A, B-12, and selenium.
- Improve brain health since rich in vitamins.
- Promote healthy skin by preventing breakdowns of body tissues, since eggs consist of important vitamins and minerals.
Since eggs are a perfect source for our nutrition supply it’s good to find furthermore about Eggs.
Does the color of eggs matter?
Sometimes I’ve heard that some people questioning about the color of eggs. The color of egg maters but not the eggshell color. The eggshell color may vary from brown to white and olive green. Nutrient content in an egg is independent from its shell color while shell color depends on the breeds of hens. But the color of egg yolk is an indication of the nutritional quality of the egg. Also, the color of egg yolk is determined by the hen’s diet. The darker egg yolk means that hen’s diet is higher in green plants and deeply pigmented plant materials and the lighter yolks mean hen’s diet high in wheat, barley, and cornmeal.
When we went to the supermarket to buy eggs always confusing about labels on the cartons. Here’s what those labels mean in brief.
What does egg labeling mean?
- Free-range eggs – Hens are given access to the outdoors at least part of the day, but that access might be small.
- Cage-free eggs – Hens are not confined to a cage. Also, they don’t have any outdoor access, maybe ramped in a warehouse to wandering around outside.
- Pasture-raised eggs – Hens are allowed to roam about a large outdoor space and forage for their own foods, and also hens may be supplemented with some commercial feed. These eggs having deep orange yolks and studies shows that they consist more Vitamin E and Omega 3 fatty acids than other eggs
- Pasteurized eggs – These are the eggs wich goes under the process of pasteurization in order to remove the risk of food bone illnesses by destroying pathogens
- Omega 3 enriched eggs – The hens have been fed from the diet which enriched with flax seeds, a natural source of healthy fats.
- Organic eggs – Hens only eat organic feed also never received hormones and antibiotics and free-range
- Natural eggs – The term “natural” is not regulated, therefore this could mean anything the manufacture wants it to mean
What are egg grades?
The eggs we buy in the supermarket are graded. But it’s not about the size, color, or flavor of eggs. Therefore having knowledge about egg grades also important, because grades are given by considering both the exterior and interior quality of the egg. According to the USDA, egg grade may vary from grade AA, grade A to grade B while grade AA is the highest quality and grade B is the lowest quality.
Egg grades and their qualities
How to determine the freshness of eggs?
And also to find the freshness of the eggs that you have brought, you can simply use this method at your home. Place an egg in the glass of water, if the egg is fresh it lies flat at the bottom, if the egg it stands up it’s getting worse, and if the egg floats throw it away. Further, you can store the eggs you brought home in the refrigerator, it’s the best way to store. Eggs can keep fresh for about a month by refrigerating. If the eggs are power washed in the production, refrigerating is a must, because the washing process has removed the outer covering of the shell. The eggs which not power washed can be kept at room temperature also.
Eggs are important not only they are full of nutrients, but also they are a versatile ingredient in a wide range of cooking. Eggs basically act as
- A raising agent in baking,
- An emulsifying agent for mixing water and oils (ex: mayonnaise, hollandaise sauce)
- A glazing and sealing agent in bakery products
- A thickening agent
- Binding and coating agent
- Fluid clarifying agent and so on
In conclusion, nutritionists recommend that eating an egg per day is almost safe in a heart-friendly way if you are healthy. Eating whole eggs is better than eating egg whites, because egg yolks containing an abundance of nutrients, including vitamins and antioxidants. But the people with diabetes, hypertension and high cholesterol should be limit their egg intake.
Although the egg is super nutritious food, there are some risks that could be occurred. It’s possible to have an egg allergy for someone and those may experience skin rashes, trouble breathing, or stomachache after eating eggs. It’s better to always have cooked eggs than the raw eggs because there is a risk to contaminate eaters with Salmonella when eating raw eggs.
Further, it has found that raw egg whites have interfered with the absorption of biotin but by consuming cooked eggs the problem may be solved. In fact, whole eggs are a good source of biotin. And also it’s important to pay attention to what we eat with eggs, because if we eat cheese, ham, white toast, and bacon may add lots of calories as well as lots of saturated fats to our meal. Therefore what we eat with eggs and how we eat eggs are also important. There are so many ways to cook eggs in delicious ways, but most common, easiest, and safest ways are hard-boiling, soft-boiling, poaching, and frying eggs (sunny side up, over easy, over medium and over well).
I hope now you can free up your mind and enjoy your next meal with delicious egg recipes. 🙂
- by Pulani Jayasena