Eggs can provide lots of essential nutrients that our body needs.
Although some research has shown that eggs are not healthy for the heart because the egg yolk contains high cholesterol, recent studies on humans suggest that it is beneficial to eat eggs, especially whole eggs.
For example, in one study from the University of Sydney, researchers found that eating two eggs per day in 12 weeks was not linked to higher heart disease.
When the egg-eating lasted to three months and nine months, there was still no connection between egg eating and increased heart disease risk.
This shows that it is safe to eat an egg every day (up to 2 eggs per day).
In a study from China, researchers found that eating an egg at a moderate level (< 1 egg per day) was strongly linked to a lower risk of cardiovascular disease.
Cardiovascular disease is a group of diseases that harm the heart or blood vessels.
It includes coronary heart disease, stroke, heart failure, high blood pressure, heart attack, abnormal heart rhythm, congenital heart disease, peripheral artery disease and so on.
In the third study from Iowa State University, researchers show that in rats an egg-based diet had higher concentrations of vitamin D, improved blood glucose levels, and gained less weight.
This is important for people with diabetes because they have trouble retaining vitamin D and other nutrients because of poor kidney function.
The researchers suggest people do not skip the egg yolk. This is because vitamin D is only in the yolk. The egg whites are fine if one only wants protein.
In line with this, another study reported in the American Journal of Clinical Nutrition shows that whole eggs are better for muscle building and repair than egg whites.
In the study, people ate 18 grams of protein from whole eggs or from egg whites after engaging in resistance exercise.
Researchers found that the two groups differed dramatically in how their muscles build protein, a process called protein synthesis, during the post-workout period.
Specifically, the post-workout muscle-building response in those eating whole eggs is 40% greater than in those consuming an equivalent amount of protein from egg whites.
The authors suggest that the yolks also contain protein, along with key nutrients and other food components that are not present in egg whites.
And something in the yolks is boosting the body’s ability to utilize that protein in the muscles.
Therefore, eating egg protein in its natural matrix has a much greater benefit than getting isolated protein from the same source.
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