Health benefits and side effects of consuming eggs

Eggs are one of the few foods that should be classified as "superfoods" which are loaded with nutrients, some of which are rare in the modern diet.

According to a study, one egg a day keeps a doctor away.

There are a multitude of benefits to eating eggs every day. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants. And this means they can make a valuable contribution to daily nutrient requirements.

Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants.

However, there are also some debates and myth over consuming eggs daily.

For decades, experts warned that eating eggs raises levels of unhealthy cholesterol.

Read here to know the health benefits and side effects of eating eggs

Health benefits of eggs

Omega-3 fatty acids

All eggs do not have the same amount of nutrition. It varies because of the nutrition compound which depends on the kind of food that was fed to the hens and how they were raised. Docosahexaenoic acid (DHA) element present in eggs helps in the maintenance of brain function, vision, and lower blood triglycerides. Omega-3 fatty acids are also found in fish like tuna and salmon. So, if you are unable to eat fish, eggs are the perfect alternative for you.

Raise good cholesterol

Eating eggs can help you to increase the High-Density Lipoprotein (HDL) which is also known as good cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. Higher levels of HDL lower down the risk of heart disease, stroke, and other health problems. Studies have shown that consuming two eggs per day for six weeks have helped in enhancing HDL level by 10%.

High in quality protein

A single large egg contains around six grams of protein. Apart from this, eggs also contain all the essential amino acids which further help in working with protein in your body. Enough protein is important for stronger bones, increase muscle mass, help in weight loss etc.

Beneficial for eyes

Eggs contain two powerful antioxidants - lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. The risk of the two most common eye disorders, cataracts, and macular degeneration can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.

Lower risk of heart disease

Consumption of higher amount of LDL cholesterol which also known as the bad cholesterol is harmful for health and enhances the chance of heart disease. Lesser known fact is that there are two subtypes of LDL: small LDL and large LDL. According to the studies, large LDL is more beneficial for health than small and eggs help to raise the level of the former.

Brain Health

The most complex part of the body is the brain. And for maintaining good health, it is extremely important for you to maintain a healthy brain. Eggs contain most of the right vitamins and minerals which are needed for regular functioning of cells, memory, nervous system and metabolism.

Side effects of eating eggs

Cholesterol and Saturated Fat

There used to be a lot of debate about eating eggs every day because of the cholesterol they contain – 186 milligrams in one large egg. The Dietary Guidelines for Americans used to recommend a cholesterol intake of no more than 300mg, depending on your calorie intake. If you ate two eggs for breakfast every morning you'd be over – or well over – your cholesterol budget.

Diabetes and Eggs

Many studies have looked at the possible link between dietary cholesterol and diabetes. Some research, such as a 2013 study in the American Journal of Clinical Nutrition, says there is a connection between egg consumption and increased incidence of Type 2 diabetes.

The scientific community is also divided on whether people who already have diabetes, and are therefore at an increased risk of heart disease, should regularly consume eggs. The 2013 study concluded that egg consumption may be associated with heart disease comorbidity in diabetics. However, another study published in the journal in 2015 found eating two eggs per day did not adversely affect lipid profiles in people with Type 2 diabetes.

High Risk of Salmonella

Eggs may cause food poisoning due to the presence of a bacteria called Salmonella. They could be present even in those eggs which seem to be clean with un-cracked shells.

Allergies

Are you aware of the fact that allergy is one of the most common side effects of egg whites? In many cases, people who are allergic to egg whites are also allergic to albumin proteins (4). Hives, rashes, swelling of the skin, nausea, diarrhea, vomiting, wheezing, coughing, sneezing, cramps, etc., are some of the common symptoms of an allergy. More severe symptoms can also occur with allergy to egg whites including difficulty breathing, swelling of the throat, mouth and airways, as well as sudden blood pressure drop that can lead to dizziness and loss of consciousness.

Protein Overload

Doctors suggest that consuming high protein diet is fatal for patients suffering from kidney illness. The high value of egg protein can several damage the capability of kidneys to filter toxins from the blood. This would lead to ammonia overload in the blood and may cause death.

More research needs to be done before there is a definitive conclusion about side effects of eating eggs. In the meantime, you and your doctor should decide what's best for your condition.

Source- NDTV/ SFGATE/ SYTLECRAZE/