Eggs are one of the few foods that
should be classified as "Superfood."
They are loaded with nutrients, some
of which are rare in the modern diet.
Here are 9 health benefits of eggs
that have been confirmed in human studies.
1. Incredibly Nutritious
Eggs are among the most nutritious
foods on the planet.
A whole egg contains all the
nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains
· Vitamin A: 6% 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
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K,
vitamin B6, calcium and zinc
This comes with 77 calories, 6 grams
of protein and 5 grams of healthy fats.
Eggs also contain various trace
nutrients that are important for health.
In fact, eggs are pretty much the perfect food. They contain a little bit
of almost every nutrient you need.
2. High in Cholesterol, but Don't
Adversely Affect Blood Cholesterol
It is true that eggs are high in
cholesterol.
In fact, a single egg contains 212
mg, which is over half of the recommended daily intake of 300 mg. However, it's
important to keep in mind that cholesterol in the diet doesn't necessarily
raise cholesterol in the blood
The liver actually produces large
amounts of cholesterol every single day. When you increase your intake of
dietary cholesterol, your liver simply produces less cholesterol to even it out
3. Raise HDL (The "Good")
Cholesterol
HDL stands for high-density
lipoprotein. It is often known as the "good" cholesterol
People who have higher levels of HDL
usually have a lower risk of heart disease, stroke and other health problems
Eating eggs is a great way to
increase HDL. In one study, eating two eggs per day for six weeks increased HDL
levels by 10%
4. Contain Choline — an Important
Nutrient That Most People Don't Get Enough Of
Choline is a nutrient that most
people don't even know exists, yet it is an incredibly important substance and
is often grouped with the B vitamins.
Choline is used to build cell
membranes and has a role brain function
The symptoms of choline deficiency
are serious, so fortunately it’s rare.
Whole eggs are an excellent source of
choline. A single egg contains more than 100 mg of this very important
nutrient.
5. Are Linked to a Reduced Risk of
Heart Disease
LDL cholesterol is generally known as
the "bad" cholesterol.
It is well known that having high
levels of LDL is linked to an increased risk of heart disease
But many people don't realize that
LDL is divided into subtypes based on the size of the particles.
There are small, dense LDL particles
and large LDL particles.
Many studies have shown that people
who have predominantly small, dense LDL particles have a higher risk of heart
disease than people who have mostly large LDL
Even if eggs tend to mildly raise LDL
cholesterol in some people, studies show that the particles change from small,
dense to large LDL, which is an improvement
6. Contain Lutein and Zeaxanthin —
Antioxidants That Have Major Benefits for Eye Health
One of the consequences of aging is
that eyesight tends to get worse. There are several nutrients that help
counteract some of the degenerative processes that can affect our eyes.
Two of these are called Lutein and
Zeaxanthin. They are powerful antioxidants that accumulate in the retina of the
eye
Studies show that consuming adequate
amounts of these nutrients can significantly reduce the risk of cataracts and
macular degeneration, two very common eye disorders
Egg yolks contain large amounts of
both Lutein and Zeaxanthin.
Eggs are also high in vitamin A,
which deserves another mention here. Vitamin A deficiency is the most common
cause of blindness in the world
7. High in Quality Protein, With All
the Essential Amino Acids in the Right Ratios
Proteins are the main building blocks
of the human body.
They're used to make all sorts of tissues
and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is
very important and studies show that currently recommended amounts may be too
low.
Eggs are an excellent source of
protein, with a single large egg containing six grams of it.
Eggs also contain all the essential
amino acids in the right ratios, so your body is well-equipped to make full use
of the protein in them.
Eating enough protein can help with
weight loss, increase muscle mass, lower blood pressure and optimize bone
health, to name a few
8. Don’t Raise Your Risk of Heart
Disease and May Reduce the Risk of Stroke
For many decades, eggs have been
unfairly demonized.
It has been claimed that because of
the cholesterol in them, they must be bad for the heart.
Many studies published in recent
years have examined the relationship between eating eggs and the risk of heart
disease.
However, some studies have found that
people with diabetes who eat eggs have an increased risk of heart disease
Whether the eggs are actually causing
the increased risk isn't known, because these types of studies can only show
statistical association. They cannot prove that eggs caused anything.
It is possible that people who eat
lots of eggs and have diabetes are less health-conscious, on average.
On a low-carb diet, which is by far
the best diet for people with diabetes, eating eggs leads to improvements in
risk factors for heart disease
9. Are Filling and Tend to Make You
Eat Fewer Calories, Helping You Lose Weight
Eggs are incredibly filling. They are
a high-protein food, and protein is, by far, the most satiating macronutrient
Eggs score high on a scale called the
satiety index, which measures the ability of foods to cause feelings of
fullness and reduce later calorie intake .
In one study of 30 overweight women,
eating eggs instead of bagels for breakfast increased feelings of fullness and
made them automatically eat fewer calories for the next 36 hours.
In another study, replacing a bagel
breakfast with an egg breakfast caused significant weight loss over a period of
eight weeks (
Eggs are pretty much nature's perfect
food.
On top of everything else, they are
also cheap, easy to prepare, go with almost any food and taste awesome.
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