Eggs - |Nutrition Facts, Health Benefits and Side effects|

Eggs | The Nutrition Source |

How many eggs should you eat a day? What are the side effects of eating too many eggs and the benefits of including them in your diet? Eggs are high in proteins and essential nutrients, so it’s important to learn about their side effects before making them a part of your diet plan. 

Eggs

In this article, we’ll explore the benefits and side effects of eating eggs, including how to incorporate them into your diet plan without exceeding the recommended dietary intake. Let’s get started! They are loaded with nutrients, some of which are rare in the modern diet. The way you prepare your eggs can affect their nutrient profile.

One Egg Nutrition Facts:

• Protein             6.3 grams
  
• Calories           77
• Fat                    5.3 grams
• Carbs               0.6 grams
• Saturated Fat  1.6 grams
• Cholesterol       212 mg
• Vitamin A         6% of the Recommended Dietary Allowance (RDA)
• Vitamin B2       15% of the RDA
• Vitamin B12      9% of the RDA
• Vitamin B5        7% of the RDA
• Phosphorus       86 mg
• Selenium            22% of the RDA

Note -  The above information has been taken from the valuable sources

Health Benefits of an Egg 

Eggs are a very high-quality protein with about 10 grams per egg. They are good for bodybuilding because they contain all eight essential amino acids, which is a rarity for many other proteins that we come across daily. 

One egg will also supply you with 13% of your vitamin B2, 5% vitamin A, 6% copper, 4% iron, and 7% zinc! The eggs can also make up to 20 grams of dietary fiber if cooked without their shells.

• They're Affordable

Eggs are one of the most affordable sources of complete protein. In addition to being a source of protein, eggs are also a source of several essential vitamins and minerals. The eggs that you eat can help your body absorb more iron, calcium, potassium, selenium, phosphorus, and riboflavin.

Eggs are packed with calories. Egg whites have no fat or cholesterol while yolks do have cholesterol which may increase your risk for heart disease if consumed excessively.

• They're Heart Healthy.

There are many benefits to eating eggs for your body, not just for your heart. Egg yolks contain essential vitamins like A, D, E, and K that can be hard to find in a diet full of meat and fish. 

These nutrients promote bone health, cell growth, immunity function, and better skin quality--the list goes on. The Nutritional Value and Protein content are another reason why eggs are so great!

• They offer complete protein.

Eggs are a nutritional powerhouse that can be included in many different dishes to create wholesome, healthy meals. If you include eggs in your diet regularly, they offer your body complete protein as well as other essential nutrients like selenium, vitamin D, choline, riboflavin, and vitamin B12. 

It also promotes muscle building which can help increase energy levels. They are low-carb so you can enjoy eggs with less guilt than other high-carb foods like toast or muffins!

• They're Nutrient Dense.

Eggs are one of the most nutrient-dense foods you can eat. In a 3.5-ounce (100-gram) serving, they offer an amazing 6 grams of protein and 6 grams of fat with 0 carbs. In fact, they're one of the only food sources that contain vitamin D-vitamin D is known for its support of bone health and proper brain function, as well as its contribution to muscle building and fat loss.

• They Help Your Good Cholesterol.

Eggs are a good source of omega-3 fatty acids, which help to prevent cardiovascular disease by keeping the arteries clear. They also contain protein, which is great for building muscles. However, when eaten too often or too many at one time eggs can be bad for your body.

 Ingesting high amounts of cholesterol can lead to blood clots that may cause heart attacks or strokes. They are also high in calories and saturated fat so overindulging may cause weight gain.

• They Help Sharpen the Brain.

Eggs are a nutrient-dense food with high nutritional value. In fact, one egg provides a whopping 6 grams of protein, including all 9 essential amino acids, to nourish your muscles as well as improve brain function. 

An egg also contains phosphorus, riboflavin, folate, vitamin B12, and potassium. Each one packs more than half the recommended daily allowance of these vitamins and minerals into an easy-to-digest package!

Side Effects of Eggs

It is necessary to pay attention to healthy consumption limits. If you exceed the limits, you can experience the following side effects.

1. Diabetes

Significant side effects occur when consuming 4 Eggs a day. It increases the risk of diabetes by 60%, according to a study published in the British Journal of Nutrition. Researchers compared egg consumption with blood glucose levels in more than 8,000 participants from the China Health and Nutrition Survey. Those who habitually consumed the most eggs increased their risk for diabetes when compared to those who ate the fewest eggs.

2. Cancer

Eating more eggs a day also has been connected to developing certain types of cancer such as colon, rectal, and prostate cancer.

3. Heart Disease

About 60% of the calories in eggs are from fat, much of which is saturated fat. Eggs are also loaded with cholesterol- about 200 milligrams for an average-sized egg. that's more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease.

Note - Egg white is 100% safe and does not contain any type of fat in it, So you can consume egg white 8 - 20 without having any doubt in your mind. 

Q&A

Q.  How many eggs should you eat a day?

Ans.  It is recommended that a healthy adult eats at least 6 eggs a week. More than that is not recommended due to how it can have adverse effects on your body, especially if you are bodybuilding. You can eat 4 eggs a day but you have to cut off cholesterol from other meals.

Q.  Are eggs good for your heart?

Ans.  Eggs are beneficial for heart health due to their high level of omega-3 fatty acids. That is, eggs can help prevent your cholesterol from rising. The recommendation is not to eat more than four eggs per week or only two whole eggs per day. However, people who consume too many eggs may find they're bodybuilding more than they expected because an egg contains approximately six grams of protein, making it a great muscle builder.