When it comes to healthy eating, eggs have long been considered the taboo subject of experts. This is mainly due to their high cholesterol content.
Several scientific studies were needed before the egg took its place among the recommended and nutritionally valuable foods.
Experts have since confirmed that eating eggs does not affect blood cholesterol levels or the risk of heart disease, so health concerns can be put to rest.
Additionally, due to their valuable nutrients, eggs can rightfully be considered a superfood, according to some experts.
Although they contain a relatively large amount of cholesterol, the phospholipids present reduce its effect, so 1-2 eggs a day are currently recommended for healthy people.
Additionally, dietary cholesterol has not been shown to have as significant an effect on blood cholesterol levels as, for example, the composition of individual fatty acids in the diet.
According to the research team, eggs are a very rich source of vitamin D, even the richest of the most commonly consumed foods.
It is believed that just 100 grams of eggs (that's about 2 eggs) is enough to cover up to a third of the recommended daily requirement for vitamin D.
Therefore, if you want to make up for the lack of this vitamin with eggs, it is important to eat them whole, including the yolk, where there is the most of it.
Among other things, vitamin D ensures the absorption of calcium, which promotes bone fusion.
In addition, it is one of the factors that reduces the risk of osteoporosis. In addition, vitamin D has a complex and significant effect on the immune system.
Activates the production of protective antibodies against bacteria and viruses. Therefore, it is very useful in preventing colds and flu.
Unlike "superfoods" that are imported to us from rare countries as a precious treasure and then removed from the shelves due to pesticides or other harmful substances, eggs are a real food value. And they are also domestically produced.
In addition to the mentioned vitamin D, eggs also contain vitamins A, B5, B12, B2, B6, E and K. Among the minerals, this includes the already mentioned calcium, phosphorus, which also supports bone health, potassium, iron or zinc, which strengthens the immune system.
We also find choline in eggs. It is a biologically active substance that supports and improves the development of the brain of the fetus and newborn.
It also helps the nervous system function properly in older people. Another benefit of eggs is the antioxidants lutein and zeaxanthin. They help restore the retina and subsequently prevent vision degeneration.
Essential amino acids, which are present in full in eggs, are necessary for the human body because it cannot produce them itself. Lecithin, which is contained in one egg up to 1700 mg, improves memory and concentration.
Quality Protein: Eggs can reliably accumulate other benefits in terms of proteins, which play a very important role in building muscle mass.
Compared to milk, meat and fish proteins, eggs have the highest bioavailability. From one medium-sized egg we can get the same amount of protein as, for example, from 30 grams of boiled meat, fish or poultry.
Apart from being one of the best sources of protein, a nice bonus is that they are also the most affordable and have the great advantage of being easily digestible.
Egg lovers do not have to restrain their passion at all. According to the latest data, eating 1-2 eggs a day will only benefit the body. For those with abnormally high cholesterol, it is optimal to eat a maximum of 3-4 eggs a week.
