What Happens To The Body If You Eat 1 Egg A Day

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What could happen to the body if you eat 1 egg a day?

Unfortunately, in recent years, eggs have gained a bad reputation. They become recipients of various health problems such as cholesterol, heart issues, and weight gain.

However, the egg is a misunderstood food.

Like many fruits, vegetables, and foods, but also some medicines, they can cause problems when consumed poorly or recklessly.

Many people who want to avoid artery problems or weight gain also avoid this literally perfect food.

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The egg has been part of the human diet for millennia.

In today’s article, you will discover:

what will happen to the body if you eat 1 egg a day
how many calories and vitamins it contains
what are eggs’ significant benefits
how to distinguish a fresh and good egg
what are the differences in the egg color and the yolk
if it can experience allergies or other side effects
why by avoiding eggs in your diet, you may lose their multiple benefits
how this natural multivitamin will help your health, body, and skin

The benefits of 1 egg a day

Imagine how this simple egg cell turns into a healthy little chicken.

The cell must comprise multiple nutrients and life-giving components for this to happen.

Let’s first see how an egg contains many nutrients with unique nutritional value and benefits.

A large egg contains about 77 calories, while a 100-gram egg contains 155 calories.

It has 13 grams of protein, 1.2 mg of iron, 50 mg of calcium, healthy fats, folate, zinc, iodine, phosphorus, and selenium.

The crucial vitamins A, B2, B5, B6, B12, D, E, and K that an egg also contains give this food a high nutritional value. (1)

It is an economical multivitamin with infinite nutrients, vital minerals, and essential vitamins.

An egg for breakfast, whether boiled, scrambled, or otherwise cooked, can be a complete meal in terms of vitamins.

1 egg a day and cholesterol

You must have heard or read about how an egg contains a lot of cholesterol, which is necessary for many body functions.

Cholesterol is essential for good health and is so critical to the body that if there is not enough of it, the body creates it on its own. (2)

The problem is when there is an excess in our bodies and arteries due to poor nutrition. Here, it becomes fatal or creates various health problems.

According to one of the largest health websites, Medical News Today, cholesterol is present in every cell in our body. (3)

Cholesterol plays one of the most critical roles in the digestion process and the creation of vitamin D. It is also necessary for the functioning of many vital hormones, such as testosterone, cortisol, and estrogen. (4)

The two forms of cholesterol

Cholesterol has two forms:

LDL, which is low-density lipoprotein; we call it “bad” cholesterol
HDL, which is high-density lipoprotein; we call it “good” cholesterol

HDL transports cholesterol from peripheral tissues, such as artery walls, to the liver. (5)

It is then secreted into bile or used for other body purposes, such as making essential hormones.

The liver transports LDL in the opposite direction.

The peripheral tissues produce the most cholesterol in our bodies. These tissues include the vascular walls and thus increase the risk for stroke and heart attacks or diseases.

So, the more HDL and less LDL cholesterol we have, the better it is for our health.
But what type of cholesterol do eggs contain? HDL or LDL?

Our liver produces large amounts of cholesterol every day. So when we increase the dietary cholesterol consumption, the liver produces less cholesterol to balance the level.

This egg and cholesterol function differ from person to person.

According to studies, in 70% of people, eggs do not raise cholesterol. In the remaining 30% and especially when there are genetic disorders, eggs can mildly increase total and LDL cholesterol. (6)

Eggs and the omega-3 fatty acids they contain

Eggs contain significant omega-3 healthy fats.

Omega-3s can reduce heart rate and rhythm, high blood pressure, and the risk of blood clots. In addition, omega-3 fats can improve our health and delay plaque build-up in the arteries. (7)

Despite previous opinions and reports, research demonstrates that cholesterol from eggs is not harmful to our health.

Egg even inhibits the body’s cholesterol production, mainly based on the omega-3 fatty acids in eggs. Omega-3 fats reduce triglyceride levels while reducing cardiovascular disease risk. (8)

The health benefits of 1 egg a day

But what are the other benefits of eggs in our diet and body, and how can they improve health?

The egg helps to lose weight, and American scientists concluded that if we combine a low-calorie diet with eating chicken eggs for breakfast, we can lose weight twice as fast. (9)

Such a breakfast fills us up for several hours after the meal because it contains high-quality protein.

It, thus, helps us to eat less, and since we reduce the food we consume daily, it helps us lose weight.

Eggs contribute to brain cells and the heart

Phospholipids take care of regular brain cell communication and improve the elimination of liver toxins. (10)

Clinical research proved that choline eggs contain, is the most crucial structural brain material. (11)

If we eat 1-2 eggs daily, our body receives enough of this nutrient. Conversely, choline deficiency leads to memory loss and plays a crucial role in liver fat metabolism.

Additionally, choline works against inflammatory markers that contribute to heart disease and boosts brain function. (12)

According to recent data, a sufficient intake also plays a role in preventing breast cancer. (13)

The benefits of eggs in vision, bones, and pregnancy

Egg yolk contains lutein, which helps reduce the risk of age-related macular degeneration and cataracts. (14)

Additionally, it contains zeaxanthin, which protects against the sun’s harmful UV rays.

Egg yolks also improve bone metabolism and prevent the risk of osteoporosis while being a vital iron source. (15)

It is also impressive that the egg yolk can help prevent congenital disabilities during pregnancy. The vitamin B inside is essential for developing the spinal cord and the fetal nervous system. (16)

The vitamin A and zinc contained in eggs help strengthen the cornea and aid your sleep.

Vitamin D in eggs helps the body absorb calcium better, strengthening bones and teeth. (17)

What would you say if I asked which you prefer, drinking a spoonful of fish oil or eating a boiled egg?

Most of you will prefer boiled eggs, especially if you know that the egg’s vitamin D content is the same in both cases.

Eggs and iron

An egg is also a good source of iron, especially for children with anemia; it further helps prevent iron deficiency anemia. (18)

Note that iron is absorbed more when we combine the egg with vegetables containing vitamin C or the corresponding fruits or juice. (19)

According to research conducted by Dutch researchers, the egg can also slow the aging process. They also found that age spots disappeared in 87% of women between 35 and 40 years old and lifted the skin. As for the male participants, eggs noticeably reduce wrinkles around the eyes. (20)

The egg types and the meaning of color in the yolk and shell

Four egg types are organized based on where the chicken is raised and what they feed the poultry.

According to researchers, brown and white eggs have the same nutritional value. However, the eggshell color depends on the hen, and the dominant factor is genetic.

Also, the yolk’s color depends on the diet the hen follows.

If the hen feeds on plants in its natural environment, the yolk of its eggs is orange and more intense in color. On the other hand, if a hen’s diet is corn and wheat, then the yolk is bright yellow.

Many think that eggs create several health problems, but they may result from choosing other aggravating foods.

A good solution is to avoid combining them with ham, bacon, or sausage, foods proven harmful to the heart and arteries.

How can you choose a good egg or a fresh one?

Experts classify an egg into these categories:

0: the organic egg
1: the free-range egg
2: the egg from a hen raised in a coop
3: the egg from a cage-raised hen, i.e., from hens that live permanently captive in individual cages and refers to eggs of lower quality

Organic or free-range eggs are the best choice, particularly when feeding a small child.

These eggs may be costly, but they are superior in nutritional value.

Also, in supermarkets, besides the above, the eggs include two letters indicating the country of origin.

First, break it on a plate to determine if the egg is fresh.

If the yolk is solid and the white is well-formed, the egg is fresh, as the yolk is in the center.

You can also perform a different test using water:

Dip the egg into a glass of cold water. It is fresh if it moves to the bottom with its longer side. If it floats instead, it is better to throw it away.

1 egg a day – Allergies and side effects

Be aware: some people are allergic to eggs.

For some young children, this allergy accompanies them in their adult life.

Another major problem with eggs is salmonella food poisoning, especially if the egg is raw or undercooked.

In addition, some eggs may contain hormones, antibiotics, and various chemicals administered to poultry unless they are organic or free-range.

Proper storage and preservation of eggs

Consume eggs in moderation as part of a balanced diet.

You should also confirm that their skins are firm and intact and that their expiration date has not passed. (21)

It is better to store eggs in the refrigerator.

If you leave them at room temperature, it is easier for bacteria to enter and grow inside.

Also, ensure to cook eggs properly, not using them in raw recipes. Such recipes are mayonnaise, meringue, and tiramisu unless you pasteurize them first.

The egg is excellent for strengthening the body with essential and nutritious vitamins and minerals.

It is an almost perfect food and a natural multivitamin offering endless benefits for our bodies and skin. The egg is an excellent choice and hearty food and ideal for strengthening our diet.

However, ask your doctor before consuming them regularly, especially if you have any health issues or take medication.

Did you know what happens to the body if you eat 1 egg daily?

Did you know what happens to the body if you eat 1 egg a day? Do you often eat eggs, and how often do you prefer them in different recipes in your week?

Please leave your comment below. Also, don’t forget to share it with your friends, so everyone can get to know this almost perfect food!

I wish you to be always well! 🙂