Published on June 9th, 2017
Feeding an egg each day to children helps healthy growth in babies, a study has found. This latest independent research by Washington University suggests eating an egg a day prevents babies becoming stunted or underweight.
Stunted growth is when a child fails to meet the expected height or weight for their age. It can lead to long-term health problems, including difficulties affecting both physical and mental development. It’s caused by malnutrition, repeated infection or, in some cases, both.
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The researchers point out that eggs – an excellent source of protein – are a relatively cheap and convenient way to ensure children are getting high-quality food, and could be an ideal intervention for at-risk children in the developing world.
The study was carried out by researchers from Washington University, the University of Maryland and the University of California Davis in the US, and Universidad San Francisco de Quito in Ecuador. The study, ‘Eggs in Complementary Feeding and Growth,’ was published online June 6 in the journal Pediatrics. The American Heart Association guidelines also allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
Why should we eat eggs?
With science on our side, we should enjoy the wonderfully nutritious egg.Eggs are so nutritious that they’re often referred to as “nature’s multivitamin”. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.
Here are 6 reasons why eggs are among the healthiest foods on the planet.
1. Whole Eggs Are Among The Most Nutritious Foods on Earth Eggs are loaded with vitamins, minerals, high quality proteins, good fats and variousother lesser-known nutrients.
One large egg contains (1):
- Vitamin B12 (Cobalamin): 9% of the RDA.
- Vitamin B2 (Riboflavin): 15% of the RDA.
- Vitamin A: 6% of the RDA.
- Vitamin B5 (Pantothenic Acid): 7% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
2. Eggs Improve Your Cholesterol Profile and do NOT Raise Your Risk of Cardiovascular Disease
The main reason people have been warned about eggs is that they’re loaded with cholesterol.However, just because a food contains cholesterol doesn’t mean that it will raise the bad cholesterol in the blood.
The liver actually produces cholesterol, every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it. The thing is, many studies show that eggs actually improve your cholesterol profile. Eggs tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease. Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two.
3. Eggs Are Loaded With Choline, an Important Nutrient For The Brain
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins. Choline is an essential nutrient for human health and is needed for various processes in the body. It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes. The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of Choline.
4. Eggs Contain High Quality Proteins With a Perfect Amino Acid Profile
Proteins are the main building blocks of the body and serve both structural and functional purposes. Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.
5. Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect The Eyes
There are two antioxidants in eggs that can have powerful protective effects on the eyes. They are called Lutein and Zeaxanthin, both found in the yolk. Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part of the eye.
6. Eggs For Breakfast Can Help You Lose Body Fat
In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours. In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group:
- Lost 65% more body weight.
- Lost 16% more body fat.
- Had a 61% greater reduction in BMI.
- Had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).
Watch The Importance Of The Egg