One egg a day keeps a doctor away. Even if you make it two, it is not as harmful as you think it to be. All of you may have different views which you base on some information gathered on the internet about the nutritious value of eggs. Most of you doubt eggs because of the fats and the amount of cholesterol they contain. But the lesser known fact is that fats and cholesterol in eggs are harmful only for those who are highly sensitive towards cholesterol – like patients with a cardiac problems or heart diseases. As a matter of fact, eggs are one the most nutritious foods in the world. A whole egg contains all the nutrients you require to turn a single cell into a baby chicken! Eggs also contain various trace nutrients that are important for your health. But eggs in any form – scrambled, poached, boiled, omelet – have all the essential nutrition which are predominant for keeping your body healthy.
Here are 7 health benefits of eating eggs every day:
1. Omega-3 fatty acids
All eggs do not have the same amount of nutrition. It varies because of the nutrition compound which depends on the kind of food that was fed to the hens and how they were raised. Docosahexaenoic acid (DHA) element present in eggs helps in the maintenance of brain function, vision, and lower blood triglycerides. Omega-3 fatty acids are also found in fish like tuna and salmon. So, if you are unable to eat fish, eggs are the perfect alternative for you.
2. Raise good cholesterol
Eating eggs can help you to increase the High-Density Lipoprotein (HDL) which is also known as good cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. Higher levels of HDL lower down the risk of heart disease, stroke, and other health problems. Studies have shown that consuming two eggs per day for six weeks have helped in enhancing HDL level by 10%.
3. High in quality protein
Getting enough protein in your diet is extremely important for a healthy body. Proteins are the building blocks of the blocks of the human body as they formulate all sorts of tissues which serve as a structural and functional process. A single large egg contains around six grams of protein. Apart from this, eggs also contain all the essential amino acids which further help in working with protein in your body. Enough protein is important for stronger bones, increase muscle mass, help in weight loss etc.
4. Beneficial for eyes
Eggs contain two powerful antioxidants – lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. The risk of the two most common eye disorders, cataracts, and macular degeneration can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.
5. Lower risk of heart disease
Consumption of higher amount of LDL cholesterol which also known as the bad cholesterol is harmful for health and enhances the chance of heart disease. Lesser known fact is that there are two subtypes of LDL: small LDL and large LDL. According to the studies, large LDL is more beneficial for health than small and eggs help to raise the level of the former.
6. Take in essential minerals
Minerals like iron, zinc, and phosphorus are present in eggs in great amounts and are requisite for your healthy body. Zinc maintains your immune system and turns food into energy. Iron is required for a number of things, but women need it plenty of it due to menstruation. Eggs are also rich in iodine, which is required to make thyroid hormones, and selenium.
7. Brain Health
The most complex part of the body is the brain. And for maintaining good health, it is extremely important for you to maintain a healthy brain. Eggs contain most of the right vitamins and minerals which are needed for regular functioning of cells, memory, nervous system and metabolism.
Higher salt intake can cause gastrointestinal bloating, says study
People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.
Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.
“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.
Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.
Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.
The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.
The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.
Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.
The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.
The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.
They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.
But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.
The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.
Second-hand smoking dangerous:study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure.
Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking.
This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.
Vitamin C may lower BP, sugar levels in diabetics
Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.
The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.
”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.
“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.
“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.