Everything you need to know about eggs

Humans have eaten eggs for thousands of years. Eggs contain a variety of vitamins and minerals that are essential parts of a healthy diet. It is also known for being the strongest protein source. In many parts of the world, eggs are a readily available, inexpensive food. For this reason, eggs are an indispensable food in our lives all over the world.
In the past, there has been some controversy over whether eggs are healthy, especially with regard to cholesterol. However, current thinking is that, in moderation, eggs are healthy as they can be good sources of protein and other essential nutrients. Of course, it differs according to the age of the people and issues such as chronic diseases, for example, a child in the developmental age should focus on eggs, but it seems that an elderly person with chronic diseases should eat 1 day a week. In sports nutrition, chicken and eggs are highly preferred in terms of providing ease of muscle building.
In this article, we explain the nutritional content of eggs and their possible health benefits and risks. It also gives tips on including more eggs in the diet and looks at egg alternatives.
Eggs provide a number of health benefits, we will try to explain them in order;
Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle. For this reason, as we mentioned above, eggs are indispensable for healthy individuals whose profession is sports or who make sports a lifestyle.
Brain health: Egg contains vitamins and minerals that are necessary for the brain and nervous system to function effectively. We know the benefits of walnuts for the brain and nervous system, and the closest alternative is definitely eggs.
Energy production: Eggs contain all the nutrients the body needs to produce energy. For this reason, we should not miss eggs in our diet.
A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy. For this reason, eggs should definitely be included in the diet of individuals of all ages.
Lower risk of heart disease: The choline in eggs plays an important role in breaking down the amino acid homocysteine, which can contribute to heart disease. Without exaggerating, eggs should be eaten at least once a week.
A healthy pregnancy: Eggs contain folic acid, which can help prevent congenital disabilities such as spina bifida. The natural intake of folic acid into the body is very important for the health of both the baby and the mother.
Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also support good vision. The perfect level of eye health, of course, does not depend entirely on eggs, but the most important auxiliary factor is eggs, so every individual should not miss the egg in terms of all their health and especially eye health.
Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and reduce a person's overall calorie intake. Regardless of the diet, eggs are an important building block of the diet for healthy weight loss.

Skin health: Some of the vitamins and minerals in eggs help support healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel good. Looking beautiful is completely dependent on the egg.
Eggs are also a source of vitamins A, B, E and K. Egg whites and yolks are the richest sources of protein. About 12.6% of the edible part of an egg is protein
While meat is also a good source of protein, it can contain high levels of less healthy elements such as saturated fat. Therefore, in case of preference, eggs can go to the front row.
Omega fatty acids are mostly found in oily fish. Eggs can provide an alternative source for people who don't eat fish. Omega fatty acids are essential for our brain health and body, so we should not miss eggs, which are both supplements and natural sources.
Vitamin D is an essential nutrient, and low levels can lead to weak or brittle bones. Eggs naturally contain this vitamin, and some are fortified with vitamin D through chicken feed. Vitamin D deficiency invites all diseases, so we can say that eggs and sunlight are the most important factors that should be taken in the deficiency of this vitamin. The body synthesizes most of the vitamin D it needs from sunlight. However, people also need some vitamin D from dietary sources. A medium egg contains about 0.9 mcg of vitamin D, all found in the yolk.
Cholesterol
One medium egg contains enough cholesterol. In the past, experts recommended limiting egg intake for this reason. However, the researcher They found no link between egg consumption and heart disease risk. For this reason, today experts recommend consuming eggs, at least in a limited way. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). “Good” HDL cholesterol appears to lower “bad” LDL cholesterol levels. Eating eggs seems to increase HDL cholesterol levels and lower LDL cholesterol levels.

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