Eggs are one of the most popular and nutritious foods that are used in different diets around the world. In addition to its delicious taste and high nutritional value, this food has many properties for the health of the body. Eggs are rich in high-quality protein, vitamins, minerals, and healthy fats that can play an effective role in strengthening the immune system, improving skin and hair health, strengthening bones and teeth, and helping with weight management. Due to the special composition of nutrients in eggs, this food is known as an excellent choice in daily food plans. In this article, we are going to examine the different properties of eggs and their effects on the health of the body.
Properties of eggs
Rich source of protein
One of the most prominent properties of eggs is their high protein content. Eggs are an excellent source of high-quality proteins that contain all the essential amino acids. Each egg provides about 6 grams of protein, which is essential for building and repairing muscle tissues and maintaining the health of the immune system. Also, the protein in eggs is easily absorbed, and for that reason, it is considered an excellent option for those who are looking to strengthen muscles or lose weight.
Eggs and improving the level of good cholesterol
Recent scientific studies have shown that egg consumption can help increase the level of good cholesterol or HDL in the blood. This helps improve cardiovascular health because HDL helps remove bad cholesterol, or LDL, from the body. Contrary to the old notion that eggs are known to increase blood cholesterol, new research shows that eggs, when consumed in a balanced and healthy diet, do not have a negative effect on heart health.
Eggs and supply of vitamins and minerals
Eggs contain essential vitamins and minerals that are necessary for the proper functioning of the body. This food item is an excellent source of vitamins A, D, B12, riboflavin (B2) and folate. In addition, eggs provide a significant amount of minerals such as selenium, phosphorus and iodine, which are very important for strengthening the body’s immune system and maintaining the health of bones and teeth.
Eggs and strengthening the immune system
Eggs play an important role in strengthening the immune system due to their high amount of vitamins and minerals. Vitamin D in eggs, which is hard to find in many other foods, helps the body absorb calcium and phosphorus and strengthens bones and teeth. This vitamin is also essential for the proper functioning of the immune system and helps the body fight infections and diseases.
Eggs and weight management
Eggs are a good option for people who want to control their weight due to their high protein and relatively low calories. The protein in eggs increases the feeling of satiety and can help reduce appetite. Studies have shown that eating eggs for breakfast makes people feel less hungry throughout the day and this can be effective in weight management.
Eggs and eye health
Another property of eggs is its effect on eye health. Eggs contain antioxidants such as lutein and zeaxanthin, which help protect the eyes from damage caused by blue light and free radicals. These antioxidants reduce the risk of diseases such as macular degeneration and cataract.
Eggs and skin and hair health
The presence of vitamins A and E in eggs helps the health of skin and hair. Vitamin A helps to repair skin tissues and prevents it from drying and wrinkling. Also, vitamin E acts as a strong antioxidant and protects the skin from damage caused by ultraviolet rays. Therefore, eggs can help maintain the youth and health of the skin and hair
Eggs and improving brain function
Eggs can help improve memory and concentration due to having large amounts of clin, which is an important compound for brain function. This nutrient is essential in the production of neurotransmitters and plays an important role in enhancing memory and improving brain function. Eggs are known as a brain food that can help increase mental strength and even prevent cognitive problems in old age.
Eggs and heart health
Eating eggs in a balanced diet can help improve heart health. Contrary to what was believed in the past, eggs do not have any negative effect on heart diseases if they are accompanied by a proper diet. Due to its special combination of healthy fats and quality proteins, eggs can help reduce inflammation and regulate blood pressure, which in turn reduces the risk of heart disease.
The disadvantages of eggs
High cholesterol content
One of the main concerns about eggs is the amount of cholesterol in the yolk. Each egg contains about 186 mg of cholesterol, most of which is in the yolk. For people who are genetically predisposed to high blood cholesterol levels or have heart disease, consuming too many eggs can increase the risk of cardiovascular disease. Although recent studies have shown that egg consumption does not have much negative effect on cholesterol levels in many people, it should still be consumed in moderation.
The possibility of contamination with salmonella bacteria
Raw or undercooked eggs can contain salmonella bacteria, which can cause food poisoning. This bacteria can grow especially in eggs that are not obtained from sanitary farms or are in improper storage conditions. To reduce the risk of salmonella contamination, it is recommended to cook eggs completely and avoid raw or undercooked eggs.
Allergy to eggs
Egg allergy is one of the most common allergies, especially in children. People who are allergic to egg proteins may experience various symptoms such as rashes, facial swelling, abdominal pain, and even breathing problems. This allergy usually improves over time in some people, but for others it may be permanent
Increased risk of diabetes
Some research has shown that consuming too many eggs, especially in diabetics, can increase the risk of heart problems and high blood sugar. High consumption of eggs may lead to increased insulin resistance and increased inflammation in the body, both of which are factors contributing to type 2 diabetes.
Negative effects on liver health
In some people who have liver problems, high consumption of eggs can put more pressure on the liver. The liver is responsible for processing the fats and proteins in eggs, and consuming too much can cause problems like fatty liver. These people should follow their doctor’s recommendations and limit the amount of egg consumption
Digestive problems
Eggs, especially for people who have digestive problems such as indigestion or stomach reflux, may cause discomfort such as bloating, diarrhea or a feeling of heaviness in the stomach. The protein in eggs may be difficult for some people to digest, especially when the egg is not fully cooked or eaten with a heavy meal.
Saturated fat content
While eggs contain healthy fats, the amount of saturated fat in them is also significant. Consuming too much saturated fat can lead to increased levels of LDL or bad cholesterol in the blood, which can increase the risk of heart disease. People who are looking to reduce the consumption of saturated fats, should be careful when using eggs and use cooking methods such as boiling water or cooking with low-fat vegetable oils.
Increased risk of heart disease
High consumption of eggs may be dangerous for people with a history of heart problems or high blood pressure. Due to its saturated fat and cholesterol, eggs may increase the risk of heart disease and stroke if consumed in large quantities. Of course, these effects are less observed in people who have a balanced and healthy diet
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