Eggs are a dietary staple for many, but they’ve also long been a topic of controversy. Despite this, eggs are also embroiled in huge benefits. We’re not here to discuss the obvious health perks like choline or protein, though those are undoubtedly essential. Instead, there’s a newer reason why you should consider eating five or more eggs every day. That reason is lutein—a carotenoid that’s about to become your new best friend, especially if you’re concerned about visceral fat and cardiometabolic health.
If you think lutein is just about eye health, think again. Sure, it’s famous for supporting vision, but recent studies have revealed its game-changing effects on body composition and internal health, specifically targeting visceral fat—the dangerous fat that surrounds your organs. This type of fat is not just aesthetic but a significant marker for cardiometabolic risk.
The information below is based on a video shared by Thomas DeLauer recently. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines. This article explores how you can incorporate these fruits into your diet and other practical tips to maximize their benefits.##Surprising Benefits of Eating 5 Eggs a Day
So, let’s dive deep into what lutein is really capable of and how it can reshape not just your body but your overall health. And, overall, the benefits of eating 5 eggs a day.
Note: all scientific reference can be found at the bottom of the page.
Surprising Benefits of Eating 5 Eggs a Day
The Benefits of Lutein Beyond Eye Health
Most of us associate lutein with eye protection, and yes, it’s fantastic for that. But there’s so much more to lutein. A recent randomized control trial published in the British Journal of Nutrition found something groundbreaking: lutein consumption was directly linked to a reduction in visceral fat, the fat that surrounds your organs and contributes to a host of cardiometabolic issues.
In the study, one group followed a low-calorie diet and took a placebo, while another group did the same but added lutein. Only the lutein group saw a reduction in visceral fat. Think about that for a second. Both groups ate the same number of calories, yet only the group with lutein supplementation achieved a more favorable body composition. This suggests that lutein could be a key player in helping to reduce this dangerous fat—something that choline and protein alone can’t address.
Visceral fat is infamous for increasing the risk of metabolic disorders, liver fat, and inflammation. So, any nutrient that can help reduce it should be a part of your regular diet.
How Many Eggs Do You Need to Get Enough Lutein?
Here’s where things get interesting. Eggs are a good source of lutein, but the amount per egg isn’t as high as you might think. A typical egg contains about 300 micrograms of lutein, meaning that even if you eat five eggs a day, you’re only getting around 1-2 milligrams of lutein. To really reap the benefits, experts recommend consuming at least 5 milligrams of lutein daily, and studies suggest that benefits may be most pronounced when consuming up to 10 milligrams.
That’s why, on some days, you should go beyond just five eggs and incorporate up to 10 in your diet. Eggs offer much more than lutein—they’re a powerhouse of nutrients like choline and high-quality protein—but when it comes to lutein, you might want to think about supplementation or adding other lutein-rich foods like spinach or kale to your meals. Also, remember that lutein is fat-soluble, so pairing it with a fat source like the natural fat in egg yolks ensures your body absorbs it efficiently.
Related: 3 Supplements You Should Take to Improve Your Fitness
Lutein Supplements: What You Need to Know
While eggs are a natural source of lutein, supplementing with lutein can help you meet the optimal daily intake. Not all supplements are created equal, though. Lutein is a delicate carotenoid, and if it’s not extracted and processed properly, it loses its efficacy. One product Thomas DeLauer found highly effective is the FloraGLO lutein used in Bowmar Nutrition’s supplements. This particular form is extracted from marigolds using a cold-extraction method that preserves its potency. You can find it in a convenient gummy form that contains 5 milligrams of lutein per serving. DeLauer recommends taking at least 5 milligrams daily, and if you’re looking for additional benefits, go for 10 milligrams.
The Role of Lutein in Cardiometabolic Health
A systematic review published in Pharmacological Research analyzed 19 studies and concluded that lutein not only helps with body composition but also improves markers of cardiometabolic health. These benefits include reducing blood pressure, decreasing arterial stiffness, and lowering levels of inflammation—issues closely tied to heart disease and other metabolic disorders.
It’s easy to overlook the humble egg yolk because of all the misinformation around dietary cholesterol. But remember, the majority of fat in an egg is monounsaturated, the same type of fat you’d find in olive oil or avocados. This is the type of fat we’re told is good for heart health, so why not get it from eggs? With lutein, choline, high-quality protein, and heart-healthy fats, eggs are practically a perfect food.
Eggs: The Perfect Delivery System for Lutein
While lutein is available from other food sources like leafy greens, eggs offer a unique advantage. Because lutein is fat-soluble, it needs to be consumed with fat for your body to absorb it efficiently. This makes eggs the perfect delivery system since the yolk already contains the fat necessary for optimal lutein absorption. Combining your eggs with other lutein-rich foods like spinach, kale, or broccoli can give you an even bigger nutritional boost.
If you’re serious about increasing your lutein intake and benefiting from its fat-burning and heart-health properties, a high-quality supplement may be necessary. But it’s also essential to maintain consistent intake since most research looks at serum lutein levels rather than just lutein consumption. The more regularly you include lutein in your diet, the better your body can maintain these beneficial levels.
Conclusion
Lutein is more than just an antioxidant for your eyes—it’s a powerful tool for improving body composition, reducing visceral fat, and enhancing cardiometabolic health. Incorporating lutein-rich foods like eggs into your diet could have profound effects on your health, far beyond the usual benefits of protein and choline.
Whether you’re eating five eggs a day or supplementing with lutein, it’s clear that this carotenoid should not be underestimated. With its ability to target dangerous fat and improve heart health, lutein deserves a place in any well-rounded diet.
Key Takeaways
| Benefit | Detail |
| Lutein for Visceral Fat | Lutein helps reduce visceral fat, a key marker for cardiometabolic health risks. |
| Eggs as a Source of Lutein | While eggs contain lutein, you may need additional sources or supplements to meet daily needs. |
| Cardiometabolic Health | Lutein lowers blood pressure, decreases arterial stiffness, and reduces inflammation. |
| Fat-Soluble Nutrient | Lutein is absorbed more effectively when consumed with fat, making eggs an ideal carrier. |
| Supplementation Options | Consider high-quality lutein supplements like FloraGLO for optimal absorption and benefits. |
Scientific Reference
Health Benefits of Polyphenols and Carotenoids in Age-Related Eye Diseases
