An Egg a day keeps the Doctor away!!

Many of us love to start our day with a nice breakfast of poached eggs with slices of bread, perhaps spread with butter. It’s definitely a tasty, filling and nutritious way to begin the day. But then you began to hear that eggs are not good for health that its yolk contains cholesterol that harms your heart. You start having inhibitions about eating your favorite breakfast and contemplate giving up eggs. Well, we have good news for you. You needn’t avoid eating your eggs. We had a look at some common accusations made at eggs to see if you really need to cut them out of your diet and found that eggs are not guilty of any health sin and in fact it helps you and your heart healthy.

Truth about Yolk and cholesterol levels

Today in this stressed, rushed and health conscious era there are many who are cholesterol conscious and worried about their hearts. There are those who avoid eggs when they learn that yolk of the egg contains cholesterol which is bad for you. But the researches conducted on eggs have led doctors and nutritionists to see that the cholesterol you get from the yolk of an egg is actually good for your health and does not harm your heart.

Essential Omega Fatty Acids

The yolk is, in reality, is very healthy as it contains long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye. It also has long-chain omega-6 fatty acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases.

Some Cholesterol is good for you!

Eating a whole egg raises your good cholesterol (HDL) to a higher level than bad cholesterol (LDL). This will in turn improve your overall cholesterol ratio and blood chemistry. However, if you don't consume enough cholesterol, your body will end up producing more. Consultant Nutritionist Ms. Neesha Bukht Choksy, mentioned on a health website that cholesterol is produced naturally in the body and forms a basic part of our cells. It helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food.

One medium sized egg gives about 180-190 mg of cholesterol and our requirements are below 300 mg/day. Hence it is quite safe to eat an egg daily. But of course if you have a genetic inclination for high cholesterol levels or are already overweight with high cholesterol levels, then the intake of egg yolks should be reduced to less than 3 eggs per week.

Simply by eating an egg a day, you cannot end up with high cholesterol problems. But adding junk food to regular intake of egg yolks can increase your cholesterol problems. Children who are active, within the right weight for their age can be given one egg daily.

Egg and the Heart

Dr Donald McNamara, director of the Egg Nutrition Centre in Washington says feels that the belief that eggs contribute to heart disease is unfounded. Japan has the highest rate of egg consumption in the world but has one of the lowest rates of heart disease, he reasons. According to his research, saturated fat found in foods such as red meat and dairy products and trans fat was the major contributor to raised cholesterol - rather than the dietary cholesterol found in eggs. In fact eggs contain 15% of the daily recommended intake of protein and also have vitamins A, B, D and E.

Experts say that healthy adults with normal cholesterol levels, who exercise often and eat regular with well balanced meals can safely, have an egg a day.

What benefits does egg bring in our diet?

Eggs are an excellent source of nutrients in spite of the calories. One large egg has 70 calories but provides 13 essential nutrients in varying amounts. The yolk also includes healthy mono-saturated and polyunsaturated fats. Not to mention eggs are an affordable source of high-quality protein.

• Eyes – An egg a day keeps the eyes healthier. Eggs contain Lutein and Zeaxanthin which are anti-oxidants that reduce the risk of developing cataracts and age related macular degeneration, a disease that causes blurred vision.
• Nervous system – Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
• Strong bones and teeth – Eggs contain calcium that helps build and maintain strong bones and teeth.  Calcium also plays an important role in nerve function, muscle contraction and blood clotting. Eggs are also the only product that naturally produces Vitamin D. Vitamin D works with calcium keeping the bones and teeth strong.
• Breast cancer - Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
• Hair and nails- Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet.
• Immunity and Tissue growth repair – Eggs contains Vitamin A which supports growth and maintains healthy skin, vision and immune function. Another component in egg that helps immunity is zinc. Zinc also helps tissue growth and repair.
• Cell function – Egg contains iron and riboflavin. Riboflavin helps to produce energy in all the cells of the body. Iron plays an important role in RBC production and oxygen transport.

Eating eggs Raw

Fitness conscious people or athletes, sports persons often suggest that eating an egg raw is the healthiest way to consume them! Simply cannot digest that idea can you? Well according to recent reports neither can your body!

The results are different for the yolk and the egg white. Those who eat raw egg yolks report easier digestion, increased stamina, and resistance to illness. But there are insufficient studies to prove the same, though there are no studies to prove that it is harmful either.

The egg whites on the other hand are NOT to be consumed raw.  Raw egg whites contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy. So consuming egg white raw can adversely affect our body functioning.

In one study consuming 100 grams of raw egg white and one egg yolk was shown to reduce protein digestion to 50 percent as compared to the 90 percent when consuming the same thing cooked.

What kind of eggs are the Best?

Most of us do not give a second thought to the kind of eggs that we eat. We simply purchase ones from a local general store. But the kind of eggs we consume is important while considering their nutritional value. The kind of food intake of the chicken plays a part in determining the quality of the egg.

Eggs from chickens that are free to eat grass and insects, are of higher nutritional quality. These eggs, also called as pastoral eggs, are healthier as compared to eggs from confinement chickens. The increase in value is found mostly in the yolk. You can find roadside stands in your area that sell eggs from pastured chickens. Inquire about the farming practices, to make sure that the chickens are able to forage for both grass and insects. It is important to know where your eggs come from.

So the next time someone tells you that not eating the yolk of an egg will help you lose weight or reduce your cholesterol you know that they don’t have their facts checked!  Because keeping eggs out of your diet chart could be depriving you of a lot of essential nutrients

Src: http://www.medimanage.com/my-diet/articles/an-egg-a-day-keeps-the-doctor-away!!.aspx