Why should you eat eggs every day?
Fried, poached, Benedictine, no matter how they are presented, eat eggs are the favorite food of many because they are as versatile as they are delicious. For a long time, they had the reputation of being harmful to the heart because they have saturated fats and cholesterol. However, a new study indicates that, in moderation, eggs are great allies for health.
To carry out the study, published in the scientific journal American Journal of Clinical Nutrition, scientists followed 128 people with prediabetes or type II diabetes. The volunteers had to follow a diet rich in eggs (12 per week) or consume a few (less than two per week) for three months. After a year of observing them, the researchers discovered that there was no difference in cholesterol, blood sugar, or blood pressure (all indicators of cardiovascular risk) between the two groups.
It is worth noting that part of this study was funded by the Australian egg corporation, but, although this study is not entirely reliable, you can eat an egg a day without worrying about it. “A large egg has about 1.6 g of saturated fat,” nutritionist Amy Gorin explained in an interview with Prevention, that represents only 1% of the recommended intake of saturated fat per day. Of course, if your diet includes a lot of foods with saturated fats – like fried foods, red meat or dairy – it’s better not to eat too much. Read more: Recipe: Sponge Cake and Butter
The key is always moderation. Eat eggs every day have many health benefits and can be part of a healthy and varied diet.
Eat eggs every day
Some of the health benefits of eating eggs include:
- They are good for the brain: they contain choline, an essential nutrient for brain health; the human body does not produce enough and needs to get it through the diet. Among the foods with the highest amount of choline are the liver and eggs. Read more: Spaghetti with garlic and prawns: Express pasta recipe with three ingredients
- They protect the eyes: they have lutein and zeaxanthin, the antioxidants found in human retinas that help to filter out intense light and protect eye cells. According to the American Optometric Association, these antioxidants can reduce the risk of diseases such as cataracts and macular degeneration. The bad news is that people do not produce these chemicals, so you need to receive them through food, good? Spinach and eggs are natural sources.
- They are very nutritious: they have protein, which can make you feel satisfied longer, but they are also rich in vitamin D, B, A, potassium and carotenoids, antioxidants that help reduce cardiovascular risk factors.
- They help to lose weight: as long as the diet is healthy and balanced. Change a breakfast loaded with refined flours and sugar for a simple bowl of scrambled eggs can be healthier and leave you satisfied longer so you will not feel the need to snack between meals.
- You do not have to worry about eating an egg every day, just how you eat it. If you consume it with hamburgers and fried foods, then it can be harmful to your health, but if you eat it alone, or with some vegetables, at breakfast, the benefits can overcome the disadvantages. You can enjoy a good poached egg once in a while, or a fried egg on toast. The possibilities are endless, but the key is one: moderation.
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