Surprising Benefits of Eating 3 Eggs a Day

The negative perception surrounding eggs in the health and fitness community is largely due to their association with cholesterol and weight gain. Some even believe that eggs can trigger a heart attack, leading many people to remove them from their diets when attempting to lose weight.

However, what if you were to consume three eggs per day? While this may seem daunting, it is important not to overlook the potential benefits of eggs.

In this article, we will dispel common myths surrounding eggs, including their yolks, and shed light on what may happen if you were to consume three eggs daily. Before delving into the topic, it is worth noting that eggs are packed with life-giving nutrients, as evidenced by the transformation of a single cell into a healthy baby chicken.

Let's talk about the amazing nutrients found in eggs. They contain calories, protein, healthy fats, folate, calcium, zinc, phosphorus, selenium, and vitamins A, B5, B12, B2, D, E, and K. These nutrients are not found in multivitamins and are cheaper than pricey supplements. Some people may be concerned about the cholesterol in eggs, but cholesterol is not entirely bad.

In fact, it is found in every cell in your body and plays an important role in digestion and vitamin D production. It also helps generate steroid hormones like testosterone, estrogen, and cortisol. There are two types of cholesterol: low-density lipoproteins (LDL) and high-density lipoproteins (HDL)

Lipoproteins, also known as HDL or "good" cholesterol, are explained by the American Heart Association. LDL, on the other hand, contributes to the buildup of fat in arteries, leading to arteriosclerosis and increasing the risk of heart attack, stroke, and peripheral artery disease. HDL removes LDL from arteries and takes it to the liver to be broken down. The more HDL and less LDL you have, the better.

However, eggs do not contain either good or bad cholesterol. They do contain omega-3 fatty acids and dietary cholesterol. Don't worry, we'll explain everything.

Omega-3 fatty acids are considered healthy fats. The National Heart Foundation of Australia states that these fatty acids can provide various benefits such as reducing heart rate and rhythm, decreasing the risk of clotting, lowering blood pressure levels, improving blood vessel function and delaying the buildup of plaque in coronary arteries. Studies have proven that eggs do not increase the risk of heart disease caused by dietary cholesterol. Both eggs and cholesterol have received bad press but they are actually beneficial, except for LDL. Now that we know eggs are innocent, what benefits can we get from them?

Eggs are a great food for weight loss because they make you feel full. This is because they are high in protein, with one egg containing about 6 grams of protein. This can help you eat less for several hours after a meal, which can lead to weight loss. Eggs are also good for your eyes because they contain lutein and zeaxanthin, which can reduce the risk of age-related macular degeneration and cataracts. Additionally, eggs contain omega-3 fatty acids, vitamin A, and zinc, which can protect your eyes from retinal damage and help you see better at night.

Eating three eggs can help keep your bones healthy. According to a study from Hanseo University's Department of Food and Technology, egg yolks can improve bone metabolism and prevent osteoporosis. Whole eggs also contain vitamin D, phosphorus, and calcium which can protect and improve bone density. Additionally, eating four eggs can help prevent iron deficiency. Low iron levels can lead to low red blood cells, which can cause health problems. Eggs are a good source of iron and can help maintain the right amount in your body.

Eggs are beneficial for brain development in infants and fetuses. The choline in eggs is helpful for fetal brain development, and the yolks can prevent birth defects during pregnancy. Vitamin B is also important for spinal cord and fetal nervous system development and can prevent breast cancer. A study shows that eggs are essentially food for the brain. However, we should be careful about what we eat with eggs. The National Heart Foundation of Australia recommends pairing eggs with healthy options, as eggs with ham, bacon, or hot dogs that are high in saturated and trans fats can be harmful. Keep in mind that not all eggs are the same, so choosing the right egg can be tricky.

There are four types of eggs based on where the hens are raised and fed. Conventional eggs come from hens fed grain and can be found in supermarkets. Organic eggs come from chickens fed organic food and not treated with hormones. Pastured eggs come from hens that roam freely and eat natural foods like plants and insects. Omega-3 enriched eggs come from chickens fed with flax seeds. The healthiest eggs are ranked from least healthy to healthiest: conventional, organic, omega-3 enriched, and pastured. If you can't find the last three, it's fine to buy eggs from your nearest supermarket. The USDA says it's okay to cook eggs by poaching, baking, scrambling, hard-boiling, and frying. Make sure the yolks are firm while cooking.

What is the debate between white and brown eggs? Which one is healthier? Is there any difference? Have you heard of brown rice or brown sugar? Brown eggs are considered best, but did you know that there are also blue or blue-green eggs?

To answer the question of whether brown or white eggs are healthier, the truth is that it doesn't matter. Both have the same nutritional value, according to the USDA, who have debunked previous myths on this matter.

Now, let's address the question of how many eggs you can eat in a day. It's clear that eggs are good for your health, but what's the limit? What happens if you eat three eggs a day?

What is the recommended number of eggs to eat? Studies show that consuming three eggs a day can increase good cholesterol and decrease bad cholesterol. The UK National Health Service has no recommended limit on egg consumption, while the American Journal of Clinical Nutrition suggests a maximum of 12 eggs per week. The National Heart Foundation of Australia limits egg consumption to six or seven per week. Despite varying recommendations, it is safe and healthy to eat eggs according to several health authorities. Eggs have been unfairly criticized for many years. This aims to debunk myths about eggs and encourage their consumption.

Do you know where to find pastured eggs?