I Ate 3 Boiled Eggs Every Day, and This Happened to My Body

Summary

This video explores the benefits of incorporating three boiled eggs daily into your diet for a month. It highlights the nutritional value of eggs, including high-quality protein, healthy fats, vitamins, and minerals. The video debunks myths about eggs causing heart disease and explains the difference between dietary and blood cholesterol. It emphasizes the complete protein content of eggs, which contains all essential amino acids, and their affordability compared to other meals. The potential outcomes of this diet include improved heart health, increased energy, better skin and hair quality, and enhanced cognitive function, provided that eggs are part of an overall healthy diet.

Takeaways

• 🥚 Chicken eggs are a nutritious food, with one large egg containing 70 calories, 7 grams of protein, and 5 grams of healthy fats, along with essential vitamins and minerals.
• 🍳 Boiled eggs are preferred over scrambled or fried due to the additional calories and reduced nutrition from added oil during cooking.
• 🚫 Contrary to old beliefs, modern research shows no link between egg consumption and heart disease in healthy individuals.
• 🔄 Eggs are high in dietary cholesterol, which is beneficial and does not directly affect blood cholesterol levels, thus not causing heart disease.
• 🌟 Eggs are rich in essential nutrients like vitamin B1, B2, folate, and choline, which contribute to various health benefits.
• 💪 Eggs contain all 9 essential amino acids, making them a source of complete protein, which is crucial for muscle repair and health.
• 👀 Eggs are a good source of antioxidants lutein and zeaxanthin, which are beneficial for eye health and better absorbed from eggs than plant sources.
• 💰 Eggs are an economical choice, with a dozen costing around 4 USD, making them an affordable and healthy dietary option.
• 🐓 Pasture-raised eggs are recommended over regular eggs for their higher quality and nutrient content due to the chickens' diet.
• 🌿 Consuming 3 eggs daily for a month can lead to improved heart health, increased energy, better skin and hair condition, and enhanced cognitive function.

Q & A

What are the nutritional contents of a single large egg?

A single large egg contains 70 calories, about 7 grams of high-quality protein, and 5 grams of healthy fats, along with iron, vitamins, minerals, and other nutrients.

Why are boiled eggs recommended over scrambled or fried eggs in the context of this script?

Boiled eggs are recommended because they require only boiling water to cook and do not add unnecessary calories from oil, unlike scrambled or fried eggs which often involve adding oil to the pan.

How many calories are in a tablespoon of oil typically used for cooking eggs?

One tablespoon of oil is equivalent to 120 calories.

What is the modern research stance on the link between egg consumption and heart disease?

Modern research indicates that there is no link between egg consumption and heart disease in healthy people, contradicting earlier studies from the 1970s.

Does dietary cholesterol in eggs directly affect blood cholesterol levels?

No, studies have shown that dietary cholesterol from eggs does not directly affect blood cholesterol levels.

What are the health benefits of the 'good' cholesterol (HDL) that eggs can help raise?

Eggs are known to raise HDL, the 'good' cholesterol, which is beneficial for heart health and can lower the risk of heart disease.

What percentage of the daily requirements for vitamin B1, B2, and folate do three eggs provide?

Three eggs provide 7.5% of the daily requirement for vitamin B1, 55% for vitamin B2, and 20% for folate.

How do eggs contribute to energy levels and muscle health?

Eggs provide essential amino acids, which are crucial for the synthesis of body proteins and the repair of muscles, contributing to increased energy levels and improved muscle health.

What are the benefits of consuming pasture-raised eggs over regular eggs?

Pasture-raised eggs are generally higher in quality and micronutrients because the chickens eat fresh green grass, leading to eggs that are richer in vitamins and other nutrients.

What are some potential health outcomes of eating three eggs a day for a month?

Eating three eggs a day for a month can lead to improved heart health, increased energy, better skin tone and hair strength, enhanced cognitive function, and improved muscle building and endurance during workouts.

How does the cost of eggs compare to other meal options like a McDonald’s meal?

Eggs are significantly cheaper than a McDonald’s meal, with a dozen costing about 4 US dollars, making them a more economical and healthier choice in the long run.

Outlines

00:00

🥚 The Benefits of Eating Boiled Eggs Daily

This paragraph emphasizes the nutritional value of chicken eggs, highlighting that a single large egg contains 70 calories, 7 grams of high-quality protein, and 5 grams of healthy fats, along with essential vitamins and minerals. It discusses the potential effects of consuming three boiled eggs daily, dispelling myths about eggs causing high cholesterol and heart disease. The paragraph advocates for boiled eggs over scrambled or fried due to the unnecessary addition of oil in the latter cooking methods, which can add extra calories without significant nutritional value. It clarifies that dietary cholesterol from eggs does not adversely affect blood cholesterol levels and can actually raise 'good' cholesterol (HDL). The paragraph also lists the vitamins and nutrients provided by three eggs daily, such as vitamin B1, B2, folate, and choline, and touches on the importance of essential amino acids found in eggs for muscle repair and overall health.

05:03

🥜 Comparing Egg Protein to Peanut Butter and the Impact of Daily Egg Consumption

The second paragraph contrasts the protein quality in eggs with that in peanut butter, noting that eggs contain all essential amino acids, making them a 'complete protein' source, unlike peanut butter. It discusses the cost-effectiveness of eggs as a nutritious food option, suggesting that pasture-raised eggs, despite being more expensive, offer higher quality nutrients. The paragraph outlines the potential health benefits of eating three eggs daily for a month, such as improved heart health, increased energy, enhanced cognitive function, better muscle building, and satiety. It also mentions the positive effects on skin, hair, and nails due to the B vitamins found in eggs. The video concludes by encouraging viewers to maintain a clean and healthy diet alongside egg consumption for optimal results and to continue the habit beyond 30 days if they experience benefits and enjoy the taste.

Keywords

💡Nutritious

Nutritious refers to the quality of being nourishing or providing essential nutrients. In the context of the video, it highlights that chicken eggs are a rich source of various nutrients, including protein, healthy fats, vitamins, and minerals. The script emphasizes the nutritional value of eggs as a key component of a healthy diet.

💡High-Quality Protein

High-quality protein is protein that contains all of the essential amino acids that the human body cannot produce on its own. The video mentions that one large egg contains about 7 grams of high-quality protein, which is crucial for muscle repair and growth, as well as overall health. Eggs are highlighted as an excellent source of this type of protein.

💡Dietary Cholesterol

Dietary cholesterol is the cholesterol found in foods, as opposed to the cholesterol produced by the body. The video script clarifies that eggs, despite being high in dietary cholesterol, do not adversely affect blood cholesterol levels and are not linked to an increased risk of heart disease in healthy individuals.

💡Vitamin B1 and B2

Vitamin B1 (thiamine) and B2 (riboflavin) are essential B vitamins that play a role in energy production and maintaining healthy skin, hair, and nails. The video states that three eggs provide a significant percentage of the daily requirements for these vitamins, contributing to overall health and well-being.

💡Folate

Folate, also known as vitamin B9, is an essential nutrient that helps in the formation of red blood cells and is particularly important for pregnant women to prevent neural tube defects in their babies. The video points out that three eggs supply 20% of the daily requirement for folate, emphasizing its role in disease prevention.

💡Choline

Choline is an essential nutrient that plays a role in liver health, brain function, and the maintenance of cell membranes. The video explains that three eggs provide 75% of the daily requirements for choline, highlighting its importance in supporting a healthy liver and aiding in fat metabolism.

💡Essential Amino Acids

Essential amino acids are those that the body cannot synthesize and must be obtained through diet. The video mentions that eggs contain all nine essential amino acids, making them a 'complete protein' source. This is important for muscle repair and overall protein synthesis in the body.

💡Antioxidants

Antioxidants are substances that help prevent cell damage caused by free radicals. The video discusses the presence of the antioxidants lutein and zeaxanthin in eggs, which are beneficial for eye health and may reduce the risk of certain eye diseases like cataracts and macular degeneration.

💡Pasture-Raised Eggs

Pasture-raised eggs come from chickens that are allowed to roam freely and eat a natural diet, which often includes grass and insects. The video suggests that pasture-raised eggs are higher in quality and nutrients compared to conventionally farmed eggs, although they may be more expensive.

💡Heart Health

Heart health refers to the condition and functioning of the heart, which can be influenced by diet and lifestyle. The video argues that consuming eggs can improve heart health by raising 'good' cholesterol (HDL) and providing other nutrients that are beneficial for cardiovascular health.

💡Energy Levels

Energy levels refer to the amount of physical and mental energy a person has. The video suggests that eating eggs can lead to increased energy levels due to the vitamins B12, D, and choline they contain, which are important for converting food into energy.

Highlights

Chicken eggs are a highly nutritious food, with one large egg containing 70 calories, 7 grams of high-quality protein, and 5 grams of healthy fats, along with essential vitamins and minerals.

Consuming 3 eggs daily as part of a new diet could lead to potential health benefits without necessarily raising cholesterol levels or increasing the risk of heart disease.

Boiled eggs are preferred over scrambled or fried due to the absence of added oil, which can contribute unnecessary calories and reduce nutritional value.

Modern research contradicts older studies, showing no direct link between egg consumption and heart disease in healthy individuals.

Eggs are high in dietary cholesterol, which is beneficial and does not directly affect blood cholesterol levels.

Eggs contribute significantly to daily nutrient requirements, including vitamin B1, B2, folate, and choline.

Eggs provide a complete protein source, containing all 9 essential amino acids required by the human body.

Eggs are rich in antioxidants lutein and zeaxanthin, which are beneficial for eye health and better absorbed from eggs than plant sources.

Eggs are economically priced, making them an affordable source of nutrition compared to other meal options.

Pasture-raised eggs are recommended for their higher quality and nutrient content compared to regular eggs.

Eating 3 eggs a day for a month can improve heart health, increase 'good' cholesterol (HDL), and provide essential B vitamins.

Eggs can enhance skin, hair, and nail health due to their vitamin B12, vitamin D, and choline content.

A month of consuming eggs can lead to increased energy levels and improved cognitive function.

Eggs support muscle building and endurance during exercise due to their complete protein and healthy fat content.

Eggs can contribute to a feeling of fullness and satisfaction, aiding in weight management.

Vitamin D from eggs supports bone health, blood pressure regulation, and mental health.

For optimal health benefits, eggs should be incorporated into a diet that consists of other clean and healthy foods.

The health benefits of eggs can be experienced beyond 30 days and are not limited to short-term consumption.

Transcripts

Chicken eggs are one of the most nutritious foods to eat in the world

Just one large egg is 70 calories and contains about 7 grams of high-quality protein

and 5 grams of very healthy fats, along with irons, vitamins, minerals, and other disease-fighting nutrients

Now what if I told you about what could happen to your body if you ate

3 of these per day as a part of your new, planned-out diet?

Or perhaps your cholesterol levels get way too high and you’d be at risk of heart disease?

In this video I’ll go through every detail possible about boiled eggs

and how you will feel after eating this for a span of just 1 month

First let’s discuss why the boiled egg as opposed to scrambled or fried eggs

I first want to make it clear to you that there’s nothing inherently wrong with scrambled or fried eggs

But when people cook it using this method, almost 90% of the time

they’ll add oil to the pan to prevent it from sticking

The problem lies in the oil, because most people will pour in so much

yet not realize how many calories or how little nutrition there is in the oil

First of all, 1 tbsp of oil is equivalent to a whopping 120 calories

Many people don’t realize how much this can add up day by day

All those extra, unwanted calories will make it surprisingly harder to lose weight if that is your goal

Most oils are not even that nutritious to begin with

Boiled eggs, on the other hand, only require boiling water to cook and no unnecessary calories are added

hence the reason why it’s the preferred way to consume them

I hope you do not misunderstand this

I’m not saying to never eat scrambled or fried eggs

I’m only telling you to be aware of the oil you add, because there can be unwanted calories

If you ARE aware, then you could use it of course

Or if you choose, you can just cook scrambled or fried eggs without any oil

but just note that that will cause it to stick to the pan a lot easier

Now have you ever heard that eggs can be bad for you since it can cause heart disease

or that they have high cholesterol?

If so, then I want to let you know that eggs do NOT cause the risk of heart disease in healthy people!

That study came back from the 1970s where studies

INACCURATELY showed that eggs cause risk of heart disease in healthy people

However, modern research presents the opposite

and that there’s no link between egg consumption and heart disease

What about the eggs being high in cholesterol?

And doesn’t high blood cholesterol lead to heart disease in the first place?

Yes, it is true that eggs are high in cholesterol

But they are high in DIETARY cholesterol, which is actually very good for you

Studies have shown that dietary cholesterol does NOT directly affect blood cholesterol levels

In other words, eggs do not cause clogging in the arteries, and so you will not die of heart disease

And it’s important you understand that there are 2 types of cholesterol

LDL, also known as “bad” cholesterol and HDL, also known as “good” cholesterol

Eggs have been known to raise HDL, the “good” cholesterol

In fact, there are so many benefits from eating eggs

In the beginning of this video I had mentioned that 1 egg has

7 grams of high-quality protein and 5 grams of healthy fats

But since the subject is about 3 eggs per day, I will list out the nutrients for 3 eggs

First one is vitamin B1

Three eggs have 7.5% of the vitamin B1 we need on a daily basis

Second is vitamin B2

and consuming 3 eggs would give us 55% of the daily requirement for vitamin B2

And folate, which is extremely helpful for fighting off disease

we'd get 20% of the daily requirement

And last but not least, there is choline

which is exceptional for reversing a fatty liver assisting in burning fat

Three eggs gives us 75% of the daily requirements for choline

Believe it or not, that’s only a few of the many nutrients that eggs have to offer

And that is just to give you some perspective on how much of a superfood this really is

and how healthy you can be after a whole month of eating this

Let’s move on now to the essential amino acids

The egg contains a combination of amino acids

some of which are called essential because the human body needs them from diet since it can’t synthesize them

There are a total of 9 essential amino acids that your body needs which are

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine

So what makes amino acids important?

They’re required for the synthesis of body protein and other important

nitrogen-containing compounds, such as

Although protein is still good on its own

amino acids in the protein are a biological requirement

in order for our muscles to repair and be healthier

Let’s take peanut butter as an example

There is at least 4 grams of protein in 1 tablespoon of peanut butter

However, that protein is not the same quality that you will find in eggs. Why?

Because peanut butter does not have all of the essential amino acids

important for cell health, unlike eggs

It is important to understand that not all protein in different foods will be equal

because some will have more essential amino acids than others

Any food that contains all 9 essential amino acids are foods with “complete protein”, and eggs is one of them

Eggs are rich in the antioxidants lutein and zeaxanthin

both of which play a protective role in reducing the risk of certain eye diseases

including cataracts and age-related macular degeneration

Studies show that these antioxidants are also better absorbed

by the body from eggs than from alternate plant sources

They have historically been among the cheapest foods out there

A dozen eggs is only about 4 US dollars, and if you’re eating 3 a day, you’d be spending 1 extra dollar a day

If you compare that to something like a McDonald’s meal, which can cost up to $10

that is not only far cheaper, but significantly healthier for you in the long run!

To take it a step further, consume pasture-raised eggs as opposed to the regular and cheaper versions

They’re a bit more expensive, but it’s generally recommended

because chickens that are fed organic feed are not the greatest of quality in terms of micronutrients

Pasture-raised chickens, on the other hand, eat fresh green grass and as a result

lead to them laying eggs that are double the quality and are higher in vitamins and other nutrients

So now the question we’ve all been waiting for

what would happen to us if we ate 3 eggs a day for 1 month?

Well, many things will happen

First, as you can guess, our

Remember that high amounts of this cholesterol will lower the risk of heart disease, stroke and other health problems

In fact, our heart health would increase, due to all the nutrients like

And speaking of the B vitamins, each one has several functions in the body, including

producing blood cells and other body tissues

It will also improve the tone and pliability of skin and the strength of hair and nails

All B vitamins are water soluble, meaning they don't stay in your body for very long and are not easily stored

so consuming 3 a day will certainly be a great way to keep B vitamins in your system

You will also have an improvement in the tone and pliability of skin and the strength of hair and nails

Because of eggs’ source of important nutrients like vitamin B12, vitamin D and choline

which are all important for helping our bodies process food into energy

you would, by no surprise, feel a lot more energy after a month

Your mind will feel sharper, being able to think clearer and react faster to certain things

Not only that, but you might also realize you’ve improved in the gym

It’ll be much easier to build muscle and endure longer cardio sessions

The combination of “complete” protein and healthy fat also gives eggs some staying power

so you’ll feel fuller and more satisfied throughout the day

The vitamin D that it gives will aid in creating stronger bones

It’ll help regulate blood pressure and play a positive role in mental health

Remember from the chart earlier that 3 eggs provide about 14% of our vitamin D daily needs

So 1 month of eating eggs will reap all these benefits

Now if you’re eating 3 eggs a day, but you’re also eating 3 slices of pizza and a family-size bag of potato chips

then the health benefits will not appear as clearly

So of course, make sure almost everything else that you’re eating is clean and healthy food

This video only noted what can happen if you add eggs as a daily meal

but you also have to make sure the other foods you’re eating are healthy too in order to see the best results

Also you don’t have to stop at 30 days If you really start to feel the benefits, and more importantly, if you enjoy the taste

then go beyond 30 days and continue to eat this for as long as you want

Leave in the comments below if you enjoy eating eggs every day or how it can impact your life in many ways

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