Eggs are known to have high levels of cholesterol, but the amount of cholesterol from eggs and other foods that actually affects blood cholesterol levels is different for each individual. The effect of egg on blood cholesterol is minimal compared to the effect of saturated fats and trans fats. Eggs also have many nutritional benefits. An average chicken egg has approximately 71 calories and 210 milligrams of cholesterol and is also rich in proteins. Most of the cholesterol is present in the egg yolk and so to reduce the amount of cholesterol in the diet, you may switch to eating the egg whites alone. Egg whites are cholesterol free and contain half of the protein present in a whole egg; nevertheless, it is always beneficial to have a whole egg for maximum benefits.
Park Ridge III (2008), a study published in the International Journal of Obesity shows that eating two eggs for breakfast, as component of a reduced-calorie diet helped overweight adults feel more energetic and lose more weight, than those who ate a bagel breakfast of equal calories. This study is found to support the previous research, published in Journal of the American College of Nutrition, which informed that people who ate eggs for breakfast ate fewer calories and felt more satisfied following the meal. The research claimed that people, who ate two eggs for breakfast as a part of a reduced calorie diet, lost 65% more weight, showed a 61% reduction in BMI, and were reported to have higher energy levels than their dieting counterparts.
Eggs are a good breakfast option as the protein in eggs provides sustained energy throughout the day. Eggs also provide 13 essential vitamins and minerals in varying amounts. Eggs contain high quality proteins and are also packed with antioxidants. They are said to promote a healthy pregnancy as it is rich in choline, which is important for a healthy brain function.
Eggs are also said to reduce the likelihood of cataract development during old age. They are also said to protect the eyesight from damage related to UV exposure, due to the presence of the antioxidants leutin and zeaxanthin. Eggs may be eaten in different forms, such as fried, half-boiled, scrambled, poached, and boiled. People even consume raw egg, though it increases the risk of salmonella infection. Boiled egg is a healthier form of egg consumption, as it is eaten whole and does not require frying or the addition of any other substance.
Eggs can be incorporated into the daily diet in numerous ways. Some examples are given below:
- You can add eggs to your salad or greens
- Beat in some eggs into your morning smoothie
- You can also add egg to your oatmeal for an extra energy boost
- Mash boiled eggs and add some yoghurt to it for a simple and healthy breakfast
- Add eggs to your soup
- Have a simple egg sandwich
Eggs are cost effective and nutrient dense food that must be incorporated into one’s diet. Healthy individuals can consume eggs almost every day, but diabetic and hypertensive individuals must restrict their egg intake to about 2-3 numbers a week.