Villains or superfoods? Let’s know the health benefits of eggs.
Who has never heard of the controversy about eggs? In the past, they were avoided in prescribed diets, while today their consumption is recommended around the world.
But, after all, are eggs good for health? In the article below, learn about the vitamins, high-quality proteins and “good fats” found in eggs.
Do eggs increase cholesterol levels?
The association between eggs and cholesterol began in the 1970s, when a research conducted by Dr. Ancel Keys (the Seven Countries Study) evaluated the risk factors that linked high fat intake to high cholesterol levels and mortality from myocardial infarction.
That is how foods like eggs and avocado started to be considered villains.
Years later, new studies have found that the formation of fatty plaques associated with myocardial infarction occurred due to arterial inflammatory processes caused by the excessive consumption of refined carbohydrates and not necessarily by high cholesterol levels.
These findings brought the eggs back to the menu of a healthy diet.
Eggs: sources of protein
Eggs are an excellent source of protein, a nutrient that has many more benefits than the popular muscle mass gain. It is essential for body functioning, production of antibodies and defense cells, tissue maintenance and regeneration, among other vital functions.
Despite the lower protein content compared to meat and chicken, eggs are more affordable and more than welcome on the plate every day.
Eggs: good for learning and memory
Proteins are involved in the transmission of nerve signals and release of neurotransmitters, besides playing a role on concentration, learning and memory. But it is not only the protein that makes the egg a good food for the functioning of the brain. Choline is a B-complex vitamin found in large amounts in eggs and rarely found in other foods. This vitamin supports the maintenance of cognitive health and also plays other key roles in cell renewal and energy production.
Eggs: “good fat” intake
It may seem strange to say that a fat is good, since the term “fat” has been associated with negative health effects over the years. However, when in balanced amounts the molecules called lipids are essential for various body functions.
Eggs contain significant levels of polyunsaturated fats such as omega-3, which have anti-inflammatory effects.
The cholesterol, a fat that is produced by the body and was considered a villain in the past, is also found in eggs. Although it can be harmful if consumed in excessive amounts, this fat plays important roles as a component of cell membranes and nervous tissue, and in the production of hormones such as testosterone, progesterone and estrogen, as well as vitamin D.
For this reason, it is crucial to maintain a nutrient-rich balanced diet and avoid excesses.
Eggs: up-to-date eye health
Eggs contribute to the protection of eye health since the antioxidants lutein and zeaxanthin, and the vitamin A, found it their composition help prevent eye diseases like macular degeneration and cataract.
Eggs: satiety to keep fit
Including eggs in daily meals help promote satiety and control body weight in a balanced diet.
Eggs: healthy bones
Eggs are one of the few foods that contain vitamin D, a hormone that regulates calcium absorption and is involved in body growth, immune system, muscle formation, metabolism and the functioning of many other organs and systems.
Organic eggs: health and quality
The organic laying hens are fed diets free of toxic substances such as heavy metals, pesticides, chemical fertilizers, growth promoters and antibiotics.
In addition to being beneficial to human health, the organic production is committed to animal welfare, preservation of natural resources, and respect to local communities and to the rights and work conditions of farm workers.
At Korin, the hens are fed high-quality feeds produced by the own company using certified organic grains, and free of genetically modified or animal-based ingredients. This is a balanced diet full of nutrients.
Korin hens are reared in sheds with maximum density of 10 kg/m2 and free access to water and outdoor areas, where they can manifest their natural behavior such as scratching the ground, living in community, running, sun bathing, flapping their wings and perching.
Also, the hens are submitted to at least 8 hours of darkness, which together with the other measures contributes to stress reduction and health promotion.
It is no exaggeration to say that the production system influences egg production. Here is an example: For example, hens raised in confined conditions and without access to diets free of toxic substances produce eggs containing higher levels of omega-6, which is converted into a precursor of inflammatory processes.
Now that you have learned more about the benefits of eggs to health, know Korin free-range organic eggs and see where to find them in your region.
BOWDEN, J; SINATRA, S; O mito do colesterol. WMF Martins Fontes, 2016.
KARSTEN, H. D.; PATTERSON, P. H.; STOUT, R.; CREWS, G. Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Cambridge University Press, 2010.
Text by Caroline Franco