Are eggs good for you? What are the benefits of eggs for a long life? What does the latest research say about eggs? We will answer some of these questions in the article below
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Many researchers believe that eggs are critical to a long and healthy life. One of the world’s oldest women, Emma Morano, has revealed that her secret to longevity and healthy life is eggs. She said that she had eaten two eggs a day for the past 90 years of her life. This diet helped her achieve this remarkable longevity.
There is more evidence that eggs may be a factor for long life. Many nutritionists suggest that eating eggs provides a lot of health benefits. Doctors also advise adding eggs to diet for their patients with certain conditions.
People who eat more eggs after their doctor recommends show progress with their conditions and increased longevity. In this article, we will talk about the benefits of eggs along with the appropriate amount that a person should take in a day.
What Happens to the Body if a Person Eats Eggs Every Day?
Raw eggs provide many vitamins, nutrients, and antioxidants. Eating eggs every day provides you with these nutrients; most of them are beneficial. Eggs contain antioxidants such as zeaxanthin and lutein that protect the eyes and prevent eye-related diseases.
If you eat eggs every day, you help your heart. Eggs are packed with both HDL and LDL. Good cholesterol helps protect the heart from bad cholesterol. However, since eggs also contain bad cholesterol, you should limit your consumption of eggs. Eggs also contain fatty acids, Omega-3s that eliminate the bad cholesterol in your body.
Eating eggs also helps the brain work better. Eggs rich in choline help enhance brain function. They are also nutrient-dense; you should eat at least one egg a day to get an excellent source of choline.
Eggs help strengthen the immune system since they are rich in vitamin A and vitamin B-12. Eggs also contain other nutrients and antioxidants that enhance the immune system of a body.
Eating eggs in your diet gives you more energy. You should eat more eggs as they are filled with nutrients that make you feel full and energized.
Doctors also advise their patients to eat more eggs to prevent certain conditions. You can try making different dishes with eggs and add them to your diet. However, you should limit eggs in your diet as overeating can increase the risk of developing new medical conditions.
Nutrition Information of an Egg
You probably know that eggs are a rich source of protein, but you may not know that it is also rich in other micronutrients. Eggs contain fatty acids and essential amino acids that help in metabolism. Other nutrients present in a raw egg are:
- Calcium
- Potassium
- Phosphorous
- Vitamin A
- Vitamin D
One raw egg provides:
- 72 calories
- Protein: 6 grams
- Fat: 5 grams
- Cholesterol: 186 milligrams
You might also like to read: Quick and Easy Healthy Meals to Prepare for Seniors
Do Eggs Increase Life Expectancy?
Eggs are healthy and rich in protein, but little evidence shows their relationship with life longevity. However, some nutritionists believe it contains several nutrients essential for healthy aging. Many people eat eggs every day to increase their life expectancy.
Nutritionists suggest people eat two eggs as they provide a substantial 12 grams of protein.
The nutrient that you can get from eggs include:
- Vitamin A provides healthy vision and skin
- Vitamin B provide energy and help metabolism
- Vitamin D helps strengthen bones and teeth
- Iodine helps hormones function
- Iron help hemoglobin and oxygen transport
- Selenium has antioxidant properties
According to one study, the seniors who eat one egg each day at an early age have 11% less likely to develop cardiovascular disease and have an 18% less risk of death from illness than people who don’t have eggs in their diet.
More studies show that eating more eggs is harmless and can prevent many heart-related diseases. New studies provide a better understanding of eggs and their impact on longevity and disease prevention.
How Many Eggs Would You Have To Eat a Day To Survive?
Many doctors suggest eating eggs limits as overeating can affect your heart health. Eggs are rich in protein and filled with both cholesterol. You should eat one serving of eggs a day. Two eggs a day are most beneficial for health.
However, eating eggs more than recommended can cause potential health risks. You can add other foods with eggs to your diet for optimal health benefits. You should avoid eating lots of eggs as they are linked with the risk of high cholesterol.
According to your medical condition and history, you can ask your doctor or nutritionist about the right amount of egg consumption for your diet.
An 88-year-old man consumes 25 eggs per day. However, you should not eat more than three eggs per day. The healthiest eggs are rich in omega-3s and come from pasture-raised hens. The eggs from factory-raised chickens are less nutritious than farm-raised eggs.
What Are the Major Side Effects of Eating Too Many Eggs?
Eating eggs is healthy, but eating too much can cause side effects and affect your health. Many doctors, physicians, and nutritionists advise people to follow the proper diet with an appropriate amount of eggs. Overeating eggs can cause these side effects in a person, including:
Increase risk of death
Eggs can increase your risk of early death. According to a new study, replacing eggs with plant-based protein will enhance your chances of living longer.
People should reduce eggs, meat, and dairy from their diet to decrease the risk of premature death, by replacing them with plant-based protein to reduce your risk of early death and heart disease.
The study suggests that reducing eggs helps lower the risk of death by 24%. At the same time, eliminating animal-based protein also helps reduce the risk of mortality by 15%.
High in Cholesterol
One more long-term study shows that daily egg consumption has a slightly higher risk of developing cardiovascular disease and mortality. The more eggs a person consumes, the more is the risk.
Eggs are high in cholesterol and can increase the risk of heart disease. Egg yolks are packed with cholesterol. One large egg yolk contains about 180 mg of cholesterol.
Researchers found that eating eggs each day can increase the risk of premature death from these causes by 7%. However, eating only the white part of eggs and replacing it with half an egg each day can reduce the risk of dying early.
Eggs also contain cholesterol and eating an egg a day can increase the risk of heart problems by 19%. Two-thirds of premature death cases linked with eggs are caused due to bad cholesterol in the eggs.
One more study from the American Medical Association in 2019 explained the risk of eggs and cholesterol. You should eat eggs in the right amount and suitable combination with other foods to enjoy its health benefits. Eating too many eggs can also develop certain conditions, including smoking, obesity, and unhealthy eating patterns.
Eggs also have a killer element, fat, that can drive blood cholesterol. Saturated fat from animal products, including eggs, meat, dairy, and poultry, can increase the cholesterol level.
You should avoid eating eggs as they contain fat that can cause blockages in your arteries. You should avoid eating too many eggs to prevent heart disease, strokes, heart attacks, and premature death.
Raw eggs can cause Salmonella
Eating more raw eggs increases the risk of developing the disease as one in 20,000 eggs contain Salmonella. It is a bacteria that causes problems such as cramps, fever, diarrhea, and vomiting.
Salmonella can cause chronic, severe, or life-threatening health problems. Eating too many eggs can also make you experience illness for 1 to 3 days. You should cook the egg before eating as it kills the bacteria.
Eggs increase risk of Type 2 Diabetes
Overeating eggs can increase the risk of type 2 diabetes. You should eat eggs in a limited amount to lower the risk of type 2 diabetes. You should eat one egg a week to reduce the risk of heart disease.
Eggs can increase Your Weight
Eggs have zero fiber, and calories come primarily from fat. Eating too many eggs can increase your weight instead of weight loss.
You should eat a high-fiber diet instead of eggs as dietary fiber helps steadily move food through the body and maintain healthy digestion. Fiber also helps in weight loss and produces a healthy colon. You will not get these benefits from eating eggs alone.
Animal Cruelty.
While technically this is not health-related, we have added this here, because this is also an impact of eating too many eggs. Egg farms and factories abuse more chickens than other farm animals.
Many farmers overfeed chickens to produce more meat and inject them to make more eggs. Many farms store too many chickens in one place, piling them in tiny cages on top of one another with no space to flap their wings.
You might also like to read: Which Saturated Fats Are Good For Health?
What Is a Healthy Way To Eat Eggs?
Egg whites are healthier than egg yolk. You should eat more egg whites than yolks. You should eat cooked eggs as they have more protein punch. Cooking eggs break down the protein and makes it easier for a person to digest.
You should also eat eggs with other foods with good high cholesterol. It helps lower the harmful cholesterol effects from eggs. Eating farm-fresh eggs from chickens that are allowed to move freely and are fed properly is also important to prevent cruelty and abuse of these poor creatures.
How Long Do Eggs Last, and How To Store Them?
When you are adding eggs to your diet, you may want to know how long they stay fresh. People store eggs in the refrigerator or freezer. You should eat only fresh eggs as they have optimal health benefits. Many factors can affect eggs’ freshness.
You should store eggs in their original carton in the refrigerator at 40°F or less. The raw eggs in their shell can last for 4 to 5 weeks. If you have slightly beaten raw whole eggs, they can last up to 2 days at 40°F or less.
Raw egg whites last for up to 4 days, while raw egg yolks last for up to 2 days in a refrigerator. You can store hard-boiled rice in the refrigerator for up to 1 week.
When you have more eggs that you may not be able to eat within a few weeks, you should store them in the freezer. You should freeze only clean and fresh eggs. Egg yolks thicken when you freeze them.
To stop the thickening, you can beat them in 1 to 2 teaspoons of sugar or 1⁄8 teaspoon salt before freezing. However, you should not freeze raw whole eggs in a shell. You can store raw whole eggs slightly beaten in the freezer for up to 1 year. You can also store egg whites and yolk separately in the freezer for up to 1 year.
Alternative Diets to Eggs
You can use plant-based protein foods instead of eggs. Many plant-based foods are as rich in proteins as one serving of egg. These foods also lower the risk of type 2 diabetes, obesity, particular cancer, and heart disease. They also increase the longevity of a person.
You can use the following foods in your diet substitute to eggs include:
- Vegetables: You can add your favorite veggies to your diet; you should not force yourself to eat vegetables you don’t like. You should try a different variety of fruits and vegetables.
- Legumes: you should add legumes and beans to your diet as they are rich in fiber. Eggs don’t have fiber, so you focus on fiber-rich foods.
- Whole grains: You can add whole grains such as barley, oats, brown rice, and ground corn to your diet. Whole grain is also rich in dietary fiber.
- Nuts: You should eat a handful of nuts, including almonds, pistachios, and peanuts. Nuts help reduce LDL bad cholesterol by 9% to 20%. Nuts are also rich in the following nutrients, including vitamin E, copper, fiber, arginine, and amino acid.
- Seeds: Seeds are also rich in many nutrients, including protein and vitamin B. You can add seeds to soups and salads.
Wrap Up
Eating eggs sure offers many health benefits as they are high in protein and low in calories, but overeating anything can cause side effects. You should eat eggs in the right amount because it’s also high in cholesterol.
If you desire to live a healthy and longer life, you should start early to maintain your health and fitness. You can create a healthy diet and follow a healthy lifestyle. Before starting it, you should examine your diet list with your nutritionist or dietitian.
We hope this article was able to clarify your doubts on how much benefit eggs can give you and how much you should eat in a day. If you have more questions, feel free to drop us a comment and we will respond back quickly.
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