It’s a question that’s been debated for years are eggs healthy for vegetarians? It feels like eggs are getting praised one day and are the devil the next. It can be confusing and can make you wonder if you should eat eggs or not. In this article, I cover the ups and downs or pros and cons of eating eggs.
Eggs are a nutritional powerhouse. They are full of vitamins, minerals, and protein. Studies have shown that eating eggs can raise your good HDL Cholesterol and lower your risk for heart disease and stroke.
Table of Contents
What Are The Health Benefits Of Eating Eggs
Eggs can easily be argued as one of the most healthy foods on the planet. Let’s take a look at the nutrients and health benefits that are all in one egg.
Vitamins And Minerals In Eggs
Vitamin B12
One egg includes 9% of your recommended daily amount of B12. B12 is an essential vitamin needed for your body that you cannot produce on your own. B12 supports bone health, helps with red blood cell formation, may prevent birth defects, may help your brain in preventing loss of neurons.
Vitamin A
An egg provides 6% of your recommended daily amount of Vitamin A. Vitamin A is A fat-soluble nutrient, which means it’s stored in the tissue for later use. Vitamin A is required for supporting cell growth, immune function, fetal development, and vision.
Vitamin B5
A single egg includes 5% of your recommended daily amount of Vitamin B5. Vitamin B5 is needed to make red blood cells and convert the food we eat into energy.
Vitamin B2
One egg provides 15% of your recommended daily amount of vitamin B2. Vitamin B2 is also called riboflavin. The body requires vitamin B2 to maintain blood cells, a healthy metabolism, boost energy levels, prevent free radical damage, protect the skin, and eye health.
Selenium
One egg includes 22% of your daily recommended amount of selenium. Selenium has antioxidant properties that help prevent cell damage.
Folate
An egg includes 5% of the recommended daily value of Folate. Folate is required to make blood cells, bone marrow, convert carbohydrates into energy, produce RND and DNA. Folate is especially important during times of rapid growth, pregnancy, infancy, and childhood.
Phosphorus
One egg includes 9% of your recommended daily amount of phosphorus. Phosphorus is needed to build healthy bones, turn fat, carbohydrates, and protein into energy, and helps your nerves and muscles function.
Choline
Eggs include choline which is used to build cell membranes and helps signal molecules in the brain.
Zeaxanthin And Lutein
Egg yolks contain large amounts of zeaxanthin and lutein. These are powerful antioxidants that help counteract the degenerative process in the eyes.
Vitamins And Minerals
Eggs also include amounts of zinc, vitamin D, vitamin K, vitamin E, vitamin B6, and calcium.
Eggs Raise Good HDL Cholsertol
Multiple studies have been done on the connection between consuming eggs and HDL cholesterol levels. In this one study, the participants ate one egg per day for six weeks without making any other changes to their diet. After six weeks their good HDL cholesterol was raised by 10%.
Those that have higher HDL cholesterol tend to have a lower risk for heart disease, stroke, and other heart problems.
Eggs Are High In Protein
Eggs are an excellent source of protein. One egg contains six grams, including all the essential amino acids needed in order for your body to process it.
Are Pasture Raised Eggs More Healthy?
Pasture-raised eggs are more healthy than conventionally raised eggs. They contain higher amounts of omega-3 fats and vitamins A and E. Omega-3 fatty acids are known to reduce blood levels of triglycerides, which is a factor in heart disease.
Are Eggs Bad For Your Health?
The simple egg has been a controversial food for many years. It seems to go from being a healthy food to food to avoid and back so much it’s confusing.
Where the confusion comes from is that eggs contain cholesterol in their yolks. When our bad LDL cholesterol is raised in our bodies we are at higher risk for cardiovascular disease. For years we have been told to avoid eating cholesterol to avoid these risks. In recent years research has found that our bodies create most of the cholesterol in our liver, not by the amount of cholesterol we eat. The liver is stimulated to make cholesterol by the saturated fat and trans fat that we consume.
Is It Bad To Eat Eggs Every Day?
Researches have studied the health effects of eating eggs on a daily basis. They found that eating eggs every day lowered their risk of death from heart disease by 18% and lowered their risk of stroke by 28%.
Everyone is different it’s best to speak with your doctor about eggs and how often you should eat them. If you have diabetes, heart disease or at risk for heart disease you may need to limit egg consumption.
It also matters what you eat with your eggs. Eating bacon, sausage, muffins, bagels, pastries will increase your health risks. Eating eggs with fruits, vegetables, and whole grains will improve your health.
What Vegetarians Eat Eggs
Flexitarians– A Flexitarian eats a standard diet that leas vegetarian.
Pescatarian– The Pescatarian diet consists of a many vegetarian diet but they will still eat seafood, diary and eggs.
Lacto-Ovo Vegetarian– a Lacto-Ovo vegetarian doesn’t consume red meat, poultry and fish.
Ovo-Vegetarian– An Ovo Vegetarian doesn’t eat red meat, fish or poultry but, will still eat eggs.
Are Eating Eggs Bad For The Environment?
In comparison to producing animals for meat raising chickens for egg production has a much smaller footprint. There are still many significant problems with large egg production facilities. Environmental pollution, poor working conditions, and health consequences for the surrounding community.
Most egg facilities create more manure than the surrounding lands can absorb. There are many environmental and community consequences that can result from excess animal waste. The manure can contaminate drinking water, the bacteria and dust can cause health problems, and the odor can reduce nearby property values.
Working with animals can be very dangerous. Workplace injuries for people working with animals are almost double the injuries received by workers not working with animals. Exposure to bacteria, viruses, ammonia, and chemicals can cause many health problems.
Eating animal products has a more negative impact on the environment than eating a more plant-based diet.
Conclusion
The health benefits or dangers of egg consumption have been a controversy for years.
Researchers have discovered that the cholesterol made in your body is made by your liver, not from the cholesterol you consume in foods. Recent studies have shown eating an egg a day lowers your risk of heart disease and stroke.
Eggs are full of nutrition and can be considered one of the most nutritious foods. With that said there can be too much of a good thing. It’s best to have a conversation with your doctor about eating eggs, especially if you have health conditions like diabetes or heart disease.