Are Eggs Really Bad For You?
Eggs, and egg yolks, are often considered unhealthy food that should be limited.
But eggs are extremely nutritious, which is why they are often called “nature’s multivitamin”. They contain all of the nutrients required for an organism to grow!
Let’s take a look at the nutritional content of eggs.
Protein
Eggs are high in protein, with a medium egg providing roughly 7g of protein. This is mainly found in the white of the egg. Hence the current societal obsession around only consuming egg whites when trying to gain muscle.
The type of protein found in eggs also provides good amounts of all of the essential amino acids that our body needs.
Protein plays several important roles in our body, such as:
Keeping our body issues healthy, like our muscles, bones and skin
Functions within our immune system
Transporting nutrients around the body
Creating enzymes and certain hormones
Fats
We need fats to create certain hormones, absorb certain vitamins (vitamins A, D, E and K) and create cell membranes. Omega-3 fats also have anti-inflammatory properties and are involved in the brain development of a foetus.
For good heart health, we are advised to consume more unsaturated fat than saturated fat.
Eggs contain a medium amount of fat and saturated fat but are more unsaturated than saturated fat overall. This is found in the egg yolk.
Some types of eggs are produced to contain higher amounts of omega-3 fats as the hens laying the eggs are fed flaxseeds.
Eggs have a bad rep when it comes to heart health and cholesterol levels. This is because eggs contain dietary cholesterol, which was previously thought to be linked with increased cholesterol levels in our bodies. However, the latest research shows that this isn’t the case and saturated fat in the diet is the main dietary culprit when it comes to high cholesterol in the body. As mentioned above, eggs are not high in saturated fat.
Therefore, there is no recommended egg limit for the general population or those with heart disease.
For example, a recent large study found that moderate egg consumption (up to 1 egg per day) was not associated with a higher risk of heart disease. Still, interestingly, this was linked with a possible lower heart disease risk in Asian populations.
Vitamins
Egg yolks contain many vitamins, including:
Vitamin A: needed for our immune system, fertility, supporting vision in low light, cell communication and healthy membranes.
Vitamin D: this nutrient is vital for muscle, bone and tooth health and plays an important role in our immune system.
Riboflavin (vitamin B2): involved in cell growth and functioning, releasing energy from food and eye, skin and nervous system health.
Niacin (vitamin B3): needed for skin and nervous system health, releasing energy from food and cell communication.
Pantothenic acid (vitamin B5): important for creating fatty acids and obtaining energy from food.
Biotin (vitamin B7): involved in releasing energy from food, creating fatty acids, cell signalling, genetic function and supporting skin, hair and nail health.
Vitamin B12: vital for keeping our nervous system and blood cells healthy (including avoiding a type of anaemia), and is also involved in DNA formation and releasing energy from food.
Minerals
Egg yolks are also a good source of:
Selenium: this antioxidant helps balance free radical levels in the body and is involved in fertility, thyroid health, our immune system and DNA production.
Phosphorus: combines with calcium to form bone and tooth structure. It is also needed for our pH balance, enzyme function and obtaining energy from food.
Chloride: this mineral is involved in balancing pH and fluid levels, nerve and red blood cell function, muscle contraction, maintaining blood pressure and producing stomach acid.
Manganese: involved in enzyme function, blood clotting and nervous system health.
Iodine: vital for creating thyroid hormones and fertility, as well as supporting brain and bone development of a foetus and baby.
Other Nutrients Found In Eggs
Eggs are a good source of choline. This nutrient is similar to a B vitamin. It plays an important role in brain health and development because it creates a chemical messenger called acetylcholine. Choline is also involved in cell structure, cell signalling and transporting lipids in the body.
Eggs also contain the carotenoids lutein and zeaxanthin. These compounds act as antioxidants in our body and are particularly important for eye health and reducing the risk of conditions such as cataracts and macular degeneration in older age.
In summary, don’t underestimate the value of eggs. And defiantly don’t leave out the egg yolk!
