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Sunny Side Up

Updated: Aug 2, 2021

How do you like your eggs, sunny-side-up or hard-boiled? Nevertheless, you can enjoy eggs in many ways, and they add an impressive, nutritious boost to your diet!

A single large boiled egg contains:

  • 77 calories

  • 6 grams of protein

  • 5 grams of healthy fats.

  • Vitamin A: 6% of the RDA

  • Folate: 5% of the RDA

  • Vitamin B5: 7% of the RDA

  • Vitamin B12: 9% of the RDA

  • Vitamin B2: 15% of the RDA

  • Phosphorus: 9% of the RDA

  • Selenium: 22% of the RDA

It has been rumoured and fretted that eggs will raise bad LDL cholesterol and is not healthy. However, in the past few years, scientists have concluded that while eggs are high in cholesterol, it does not influence the cholesterol levels in the body. In fact, cholesterol is needed in our body to regulate the functioning of the membrane of our cells when they divide and grow. The liver actually produces large amounts of cholesterol every single day. So when you increase your dietary cholesterol intake, your liver produces less cholesterol to even it out. On the other hand, eggs can help improve HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol, and those with higher HDL cholesterol usually have a lower risk of heart disease, stroke and other health problems. In fact, a study found that eating two eggs per day for six weeks increased HDL levels by 10%!

Eggs also contain an essential nutrient called choline, which is extremely rare. Most people may not be aware of this incredibly important substance, often grouped with the B vitamins. "Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions (17Trusted Source)." Therefore, whole eggs are an excellent source of choline as it contains more than 100 mg of this essential nutrient.

Also, eggs can help to maintain a healthy eye. Lutein and Zeaxanthin's nutrients are important antioxidants that help counteract some degenerative processes that can affect our eyes as we age. They are powerful antioxidants that accumulate in the eye's retina to help decrease the death of cells in our eye area. These antioxidants are found mainly in yolks, and a study found that eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%! In addition, vitamin A in eggs can also contribute to maintaining a healthy eye as Vitamin A deficiency is the most common cause of blindness in the world.

Eggs are also a great source of complete protein. Proteins are the building blocks of our body, and they are involved in growth processes, regenerating muscles, preparing tissues and much more. The type of protein in eggs contains all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them. Therefore, the protein in the eggs can be readily used by the body to utilize as energy and carry out metabolic functions. In addition, the protein in eggs can make it more filling, therefore eating eggs may help promote satisfaction and eat fewer calories in the meal, helping with weight loss. Proteins can also increase muscle mass, lower blood pressure and optimize bone health, to name a few benefits.

Lastly, eating up to 3 eggs each day is totally fine. However, it is important always to consume things in moderation, so going overboard with the eggs and yolks may lead to unnecessary calories and too many nutrients at once that the body cannot fully absorb. Eggs can be scrambled, fried, or poach to enjoy with toast or made into delicious recipes!

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