Eggs are one of the most underrated foods. They are not only rich in protein but also contribute to brain and vision health. Here are five non-obvious reasons to add them to your diet. 5 surprising facts about eggs have been named. The Yolk is More Beneficial Than the White The white part of a chicken egg mainly consists of water and protein. Almost all nutrients are concentrated in the yolk. For example, one egg contains: 2–3 grams of beneficial unsaturated fats; 1.24 mcg of vitamin D; 35.7 mcg of folic acid; 5.7 mg of magnesium; 15.6 mcg of selenium; 66.4 mg of potassium; 24 mg of calcium. Eggs are also a simple and relatively cheap source of vitamin A, iron, vitamins B12, B2, and zinc. Cholesterol in Eggs is Not Dangerous Eggs do indeed contain a lot of cholesterol, about 207 mg each. That’s more than half the daily recommended intake. However, dietary cholesterol accounts for only 20% of the total level; the remaining 80% is produced by the liver. Therefore, additional cholesterol from eggs is not critical for people with a normal lipid profile. Furthermore, when discussing the harm of cholesterol, what is meant are high levels of low-density lipoproteins, or “bad” cholesterol. This is what deposits in blood vessels and leads to atherosclerosis. High-density lipoproteins—”good” cholesterol—return to the liver and are eliminated from the body, so they are considered relatively harmless. Studies show that eggs, on the contrary, help improve the balance between “bad” and “good” cholesterol. In an experiment at the University of Connecticut, volunteers who ate three eggs a day for 12 weeks saw an increase in their “good” cholesterol and a decrease in “bad” cholesterol. Store-Bought Eggs Are No Worse Than Farm Eggs The conditions in which hens are kept affect the composition and taste of eggs. Free-range farm hens have access to natural food sources, resulting in higher levels of vitamin E and omega-3s in their eggs. However, a study from the University of Cambridge showed that in terms of amino acids, fats, fatty acids, cholesterol, sodium, and potassium, store-bought eggs do not significantly differ from farm eggs. There is a small difference in the content of calcium, iron, and B vitamins, as well as vitamins E and A. This difference might be significant if eggs are the main source of nutrients in one’s diet. With a balanced and varied diet, farm eggs offer no distinct advantages over store-bought ones.
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