What happens if you eat 10 eggs per day?
In this article, we will answer the question “What happens if you eat 10 eggs per day?”, and what are the health benefits of eating eggs.
What happens if you eat 10 eggs per day?
The effect of eating 10 eggs per day depends upon the individual. The main factor of concern when you eat 10 eggs per day is the amount of cholesterol. Some people are more sensitive to cholesterol than others.
A single medium-sized egg provides 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). This value adds up when you devour 10 eggs per day and the results cannot be good irrespective of how sensitive you are to cholesterol.
Eating 10 eggs per day may drastically increase your blood LDL levels which is the precursor for heart diseases.
How much is too much?
There is a lack of scientific studies that examine the results of eating more than 3 eggs per day. This can perhaps be taken as a cue that eating more than 3 eggs per day is not very healthful. What’s more important is the quality of the eggs that you are eating. Pasture-fed hens produce omega-3 rich eggs.
Besides omega-3 fats, these eggs are a rich source of fat-soluble vitamins. This makes omega-3 enriched eggs nutritionally superior to regular eggs.
What are the health benefits of eating eggs?
Packed with nutrients
An egg contains all the nutrients essential for the nourishment of an embryo. A large boiled egg provides the following nutrients.
|Vitamin A||5% of the RDA|
|Folate||5% of the RDA|
|Vitamin B5||7% of the RDA|
|Vitamin B12||9% of the RDA|
|Vitamin B2||15% of the RDA|
|Phosphorus||9% of the RDA|
|Selenium||22% of the RDA|
Besides, eggs are also a good source of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. The bottom line is that eggs contain a little bit of everything because it is the food of an embryo.
Pasteurized eggs are safer and omega-3 enriched eggs are nutritionally superior to regular eggs since they are rich in omega 3 fats and Vitamins like A and E.
High in cholesterol but do not negatively affect the blood cholesterol
A single egg provides 212 mg, which is more than 50% of the recommended daily intake of 300 mg. If you increase your cholesterol intake through diet, your liver will automatically reduce its production of cholesterol to keep a balance.
70% of the population do not experience any elevation in their blood cholesterol after consuming an egg. The rest of the population, the hyper responders, result in a slight increase in the total and LDL cholesterol.
HDL is an abbreviation for High-density lipoprotein and is commonly known as the “Good Cholesterol”. Studies have shown that an egg helps to increase the blood HDL levels that help lower the risk of heart diseases, stroke, and other health-related problems.
Choline is a super important nutrient with limited dietary sources. An egg is an excellent source of Choline, providing choline at the rate of 100 mg per egg. Choline makes molecules important for the brain, builds cell membranes, and performs other significant functions.
Reduce the risk of heart diseases
There are two types of LDL aka the bad cholesterol based on the particle size; the small, dense LDL particles and large LDL particles. The small, dense LDL particles serve to reduce the risk of heart diseases while the large particles do the opposite. When you eat an egg, the small, dense LDL particles morph into large LDL particles, which makes the egg a healthier choice.
Contain important antioxidants
Two most important antioxidants of an egg, namely lutein and zeaxanthin, significantly reduce the risk of cataracts and macular degeneration. These antioxidants are concentrated in the egg yolk where a good amount of Vitamin A is present, the deficiency of which can cause blindness.
Omega-3 or pasteurized eggs lower triglycerides
The composition of an egg depends upon the hen feed and growing conditions. Hens fed on pasture or omega-3 enriched feed yields omega-3 rich eggs. Omega-3 fats reduce the risk of heart disease by lowering blood triglyceride levels.
Provide quality protein
Eggs contain high-quality or complete protein because it is composed of all the essential amino acids. A single large egg provides 6 grams of high-quality protein which helps reduce weight, increase muscle mass, lower blood pressure and optimize bone health.
Reduce the risk of the stroke instead of raising the risk of heart diseases
Studies have shown that the cholesterol in an egg has no link with an increased risk of stroke or heart diseases. However, eggs may increase cholesterol if you are diabetic, or a hyper responder.
Make you feel full for longer
Eggs are a high-protein food which makes them incredibly filling. Eggs have a high satiety index value which means eating eggs will curb your appetite and help reduce weight.
Other FAQs about Eggs that you may be interested in.
In this article, we answered the question “What happens if you eat 10 eggs per day?”, and what are the health benefits of eating eggs.