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  • Writer's pictureLisa Smith

Are Eggs Healthy?

Updated: Jul 11


eggs


The Truth about Eggs and Your Health


In this blog post we'll look at the nutrient-packed profile of eggs, understanding the vitamins and minerals that make them a remarkable addition to your daily diet.



5 Reasons Why Eggs are Healthy:


1. Protein-Packed Breakfast for Blood Sugar Balance:

Protein-based breakfasts are beneficial for improved blood sugar balance. Eggs, rich in high-quality protein, supply essential amino acids crucial for muscle repair, satiety and reducing the likelihood of energy spikes throughout the day.


2. Eggs and Type 2 Diabetes:

Contrary to some misconceptions, the latest studies reveal a nuanced relationship between egg consumption and type 2 diabetes (T2D). While observational studies suggested positive associations, RCT data showed no adverse effects on T2D markers. The nutrient profile of eggs, including biotin and choline, may contribute to metabolic benefits.


3. Cholesterol and Cardiovascular Health:

In the maze of conflicting information about cholesterol and cardiovascular health. Recent findings indicate that eggs, despite their cholesterol content, are associated with a null effect or a modest reduction in cardiovascular disease (CVD) risk. The cholesterol in eggs doesn’t necessarily translate to increased blood cholesterol, making them a heart-healthy choice for most people.


4. Body Composition and Satiety:

Eggs have shown promise in increasing muscle protein synthesis, thanks to their complete amino acid profile, and reducing fat mass, supporting optimal body composition. The high protein content also enhances meal satisfaction, potentially reducing overall energy intake for weight loss.


5. Sustainability and Planetary Impact:

Eggs are an environmentally conscious protein source, boasting the lowest planetary impact among animal proteins. Choosing free range eggs aligns with sustainability goals, contributing to a healthier planet.




Why are Eggs Good for Health?


bowl of eggs


The 8 Essential Nutrients in Eggs:


  1. Protein: Critical for muscle repair, maintenance, and overall body function.

  2. Vitamin B12: Supports nerve function and aids in the production of DNA and red blood cells.

  3. Choline: Vital for brain health, cell structure, and metabolism.

  4. Biotin: Contributes to healthy skin, hair, and nails.

  5. Vitamin D: Essential for bone health and immune function.

  6. Phosphorus: Important for bone and teeth formation.

  7. Selenium: Acts as an antioxidant, protecting cells from damage.

  8. Lutein and Zeaxanthin: Support eye health by reducing the risk of age-related macular degeneration.



Eggs are a nutritious and versatile food. From supporting muscle health and body composition to heart-friendly properties and sustainable sourcing, eggs offer a host of health benefits. Including eggs in your diet can contribute to a healthier, more balanced lifestyle. There's lots of excellent egg recipes here.



Online Nutrition Advice in Manchester & Across the UK


I am a BANT registered nutritionist and health coach, specialising in online nutrition advice for clients in Altrincham, Manchester and across the UK. My nutrition programmes are designed for midlife metabolic health and weight loss.


Cheshire Nutrition is based in Altrincham, Manchester. I work online with clients across the UK. My Rebalance women's health and weight loss programme, combined with online consultations, can guide you towards building sustainable and healthy habits. Book a FREE 30-minute online no obligation consultation today!




DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.



References:


Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen's Eggs. Nutrients. 2023 Jun 7;15(12):2657. doi: 10.3390/nu15122657. PMID: 37375561; PMCID: PMC10304460.

Blesso CN, Fernandez ML. Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients. 2018 Mar 29;10(4):426. doi: 1Xia PF, Pan XF, Chen C, Wang Y, Ye Y, Pan A. Dietary Intakes of Eggs and Cholesterol in Relation to All-Cause and Heart Disease Mortality: A Prospective Cohort Study. J Am Heart Assoc. 2020 May 18;9(10):e015743. doi: 10.1161/JAHA.119.015743. Epub 2020 May 13. PMID: 32400247; PMCID: PMC7660855.0.3390/nu10040426. PMID: 29596318; PMCID: PMC5946211.

Kang JW, Zivkovic AM. Are eggs good again? A precision nutrition perspective on the effects of eggs on cardiovascular risk, taking into account plasma lipid profiles and TMAO. J Nutr Biochem. 2022 Feb;100:108906. doi: 10.1016/j.jnutbio.2021.108906. Epub 2021 Nov 18. PMID: 34801688.





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