Benefits of eating eggs

Many research articles were published earlier which demonstrated that consumption of whole eggs increases your blood cholesterol.

As a result, many people stopped eating eggs or ate only egg white. However, several recent studies have shown that consumption of whole eggs does not increase your blood cholesterol.

Whole eggs are a part of my daily breakfast since I am on a keto diet.  What is keto diet, I shall talk about it in a separate blog.

Rather, eggs have several health benefits. In this article, I will discuss the 7 most important health benefits of eating eggs.

7 health benefits of eating eggs

1. Weight Loss

Eggs can help in losing weight. Yes, guys! You read it correctly. You can lose weight by eating eggs, the way I did. It certainly helps in weight reduction.

Let’s try to understand how and why eating eggs help you in reducing weight.

We all know that eggs are rich in protein. And ingestion of protein generally increases satiety to a greater extent than carbohydrate or fat (1).

When eggs are consumed during breakfast, it induces greater satiety and significantly reduced short-term food intake when compared to people having bagels in their breakfast (2).

A study showed that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin response, and reduced energy intake during the next 24 hours in adult men (3).

Another study also showed that including eggs in your breakfast helps in weight reduction (4).

2. Healthy Heart

There were always two schools of thoughts. First, hypothesized that eating eggs can lead to heart disease as egg yolk contains a high amount of cholesterol. Others believed that eggs have no negative effects on the heart, rather it has more beneficial effects than adverse effects.

A metanalysis demonstrated the higher consumption of eggs is not associated with increased risk of coronary heart disease or stroke (5).

Another metanalysis also showed that eating eggs does not increase the risk of cardiovascular disease death due to heart problems in healthy people (6).

A recent study showed that daily egg consumption was not associated with risk of myocardial infarction, stroke or heart failure (7).

High-density lipoprotein (HDL) cholesterol also known as ‘good cholesterol’ has beneficial effects on your heart. Eggs are a rich source of HDL.

Several studies have found that egg consumption increases HDL-C (8-10). Therefore, you should eat eggs to have a healthy heart.

3. Healthy Liver

Have you ever heard of choline? I am sure most of you have never heard of this term before.

Choline is an important nutrient and is metabolized in the liver. People eating low choline diets develop fatty liver and liver damage (11).

Eggs are an important source of choline (12). One whole egg has 125 mg of choline. Eggs also provide more choline per kilocalorie compared to most other foods (13).

Eating eggs regularly will keep your liver healthy.

4. Brain Development

As I mentioned earlier, eggs are an excellent source of choline (12).

Choline plays a significant role in fetal and neonatal brain development (14). Several studies showed the importance of choline in fetal and neonatal brain development and insufficient choline intakes during these critical periods can have very negative effects (15, 16).

A study showed that higher concurrent choline intake was related to better cognitive performance, verbal memory, and visual memory (17).

5. Healthy Eye

Eggs provide highly bioavailable forms of the xanthophylls lutein and zeaxanthin which are associated with lower risks for age-related macular degeneration and cataracts (18-21).

Egg yolks contain substantial amounts of both lutein and zeaxanthin. Consumption of  1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28-50% and zeaxanthin by 114-142% (22).

We all know that deficiency of vitamin A is the leading cause of blindness worldwide. Eggs are a reliable source of vitamin A.

6. Healthy Skin

The lutein and zeaxanthin in eggs also have beneficial effects on your skin.

Another important nutritional component from eggs is phosvitin, a phosphoglycoprotein present in egg yolk and represents about 7% of yolk proteins.

Phosvitin present in egg yolk has the potential to be used as a natural bioactive compound as a hyper-pigmentation inhibitor for human skin (23).

7. Healthy Bone and Muscle

We all know vitamin D and calcium are important nutrients for strong bones. Eggs are one of the very few natural sources of vitamin D and it strengthens your bones and may prevent the onset of osteoporosis.

The protein contained within eggs make them ideal for building strong muscles.

REFERENCES

  1. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-61S.
  2. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005;24(6):510-5.
  3. Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010;30(2):96-103.
  4. Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008;32(10):1545-51.
  5. Rong Y, Chen L, Zhu T, Song Y, Yu M, Shan Z, et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ. 2013;346:e8539.
  6. Shin JY, Xun P, Nakamura Y, He K. Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2013;98(1):146-59.
  7. Larsson SC, Akesson A, Wolk A. Egg consumption and risk of heart failure, myocardial infarction, and stroke: results from 2 prospective cohorts. Am J Clin Nutr. 2015;102(5):1007-13.
  8. Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013;62(3):400-10.
  9. Blesso CN, Andersen CJ, Bolling BW, Fernandez ML. Egg intake improves carotenoid status by increasing plasma HDL cholesterol in adults with metabolic syndrome. Food Funct. 2013;4(2):213-21.
  10. Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, et al. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010;21(4):261-7.
  11. Corbin KD, Zeisel SH. Choline metabolism provides novel insights into nonalcoholic fatty liver disease and its progression. Curr Opin Gastroenterol. 2012;28(2):159-65.
  12. Zeisel SH. Choline: critical role during fetal development and dietary requirements in adults. Annu Rev Nutr. 2006;26:229-50.
  13. Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-23.
  14. Zeisel SH, Niculescu MD. Perinatal choline influences brain structure and function. Nutr Rev. 2006;64(4):197-203.
  15. Ruxton C. Value of eggs during pregnancy and early childhood. Nurs Stand. 2013;27(24):41-50; quiz 1.
  16. Shapira N. Modified egg as a nutritional supplement during peak brain development: a new target for fortification. Nutr Health. 2009;20(2):107-18.
  17. Poly C, Massaro JM, Seshadri S, Wolf PA, Cho E, Krall E, et al. The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. Am J Clin Nutr. 2011;94(6):1584-91.
  18. Chung HY, Rasmussen HM, Johnson EJ. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004;134(8):1887-93.
  19. Goodrow EF, Wilson TA, Houde SC, Vishwanathan R, Scollin PA, Handelman G, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr. 2006;136(10):2519-24.
  20. Ribaya-Mercado JD, Blumberg JB. Lutein and zeaxanthin and their potential roles in disease prevention. J Am Coll Nutr. 2004;23(6 Suppl):567S-87S.
  21. Wenzel AJ, Gerweck C, Barbato D, Nicolosi RJ, Handelman GJ, Curran-Celentano J. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women. J Nutr. 2006;136(10):2568-73.
  22. Handelman GJ, Nightingale ZD, Lichtenstein AH, Schaefer EJ, Blumberg JB. Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk. Am J Clin Nutr. 1999;70(2):247-51.
  23. Jung S, Kim DH, Son JH, Nam K, Ahn DU, Jo C. The functional property of egg yolk phosvitin as a melanogenesis inhibitor. Food Chem. 2012;135(3):993-8.
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Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM he followed a low carbohydrate high fat (ketogenic) diet and reversed his T2DM within a year. Now he is on a mission to educate people and spread awareness about T2DM. Since he could reverse his T2DM following ketogenic diet, now he is doing extensive research on ketogenic diet and expanding his knowledge on this particular topic. His main goal is to make people understand that the conventional method of treating T2DM is not very helpful and it is very much possible to reverse T2DM through diet and lifestyle modification.

Comments 2

  1. Dhriti ghosh
    June 25, 2018

    Perfect

    1. June 25, 2018

      Thanks, Dhriti.

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