One of the few foods that should be categorized as a “superfood” is eggs.
They contain a ton of nutrients, some of which are hard to get in the typical diet nowadays.
Here are 10 advantages of eggs for your health that have been verified in human research.
1. Incredibly Nutritious
One of the world’s healthiest foods is the egg.
All the ingredients needed to develop a single cell into a young chicken are present in a complete egg.
Large cooked egg in one 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 has 6 grams of protein, 5 grams of good fats, and 77 calories.
Additionally, eggs include a number of trace elements that are vital for good health.
Actually, eggs are almost the ideal meal. They have a little amount of practically every nutrient you require.
Eggs that are pastured or omega-3 fortified are preferable, if you can get them. They have substantially greater levels of vitamin A and E as well as more omega-3 fat.
SUMMARY
With a small amount of practically every vitamin you require, whole eggs are among the most nutrient-dense meals on the world. Even better eggs are pastured or omega-3 enhanced.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
Indeed, eggs contain a lot of cholesterol.
In actuality, one egg has 212 mg, which is more than half of the 300 mg daily allowance.
It’s crucial to remember that dietary cholesterol does not always result in an increase in blood cholesterol.
In reality, the liver constantly creates huge levels of cholesterol. Your liver simply generates less cholesterol to balance off an increase in dietary cholesterol consumption.
However, each person’s reaction to eating eggs is unique:
- In 70% of people, eggs don’t raise cholesterol at all
- Eggs may slightly increase total and LDL cholesterol in the remaining 30% of people (referred to as “hyper responders”).
Egg consumption should be restricted or avoided by those with genetic illnesses such familial hypercholesterolemia or the ApoE4 gene variation.
SUMMARY
Despite the fact that eggs are rich in cholesterol, most people find that eating eggs has no negative effects on their blood cholesterol levels.
3. Raise HDL (The “Good”) Cholesterol
High-density lipoprotein is referred to as HDL. It is frequently referred to as “good” cholesterol.
Higher HDL levels are often associated with a decreased risk of heart disease, stroke, and other health issues.
Eating eggs is a fantastic strategy to raise HDL levels. Eating two eggs every day for six weeks raised HDL levels by 10% in one research.
SUMMARY
Regular egg consumption raises HDL (the “good”) cholesterol levels, which are associated with a decreased risk of numerous ailments.
4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Most individuals aren’t even aware that choline exists, despite the fact that it is a crucial component and is frequently combined alongside the B vitamins.
Choline performs a variety of tasks, including constructing cell membranes and aiding in the synthesis of signaling molecules in the brain.
Fortunately, choline insufficiency is uncommon despite the significant nature of its symptoms.
Choline is very well-retained in whole eggs. More than 100 mg of this vital vitamin are found in only one egg.
SUMMARY
The finest dietary sources of choline, a vitamin that is crucial but that most people don’t receive enough of, are eggs.
5. Are Linked to a Reduced Risk of Heart Disease
The “bad” cholesterol, or LDL, is commonly referred to.
It is commonly recognized that having high LDL levels increases one’s chance of developing heart disease.
However, a lot of individuals are unaware that LDL is broken down into subtypes according to the size of the particles.
Large LDL particles and tiny, sparse LDL particles also exist.
Numerous studies have demonstrated a greater risk of heart disease in individuals with a predominance of tiny, dense LDL particles compared to those with a predominance of big LDL particles.
Even while studies have shown that eggs tend to slightly increase LDL cholesterol in certain individuals, the particles move from small, dense to giant LDL, which is a positive development.
SUMMARY
When eggs are consumed, the pattern of LDL particles appears to alter from tiny, dense LDL (bad) to big LDL, which is associated with a lower risk of heart disease.
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
Aging has certain effects, including the tendency for eyesight to deteriorate.
There are a number of nutrients that can help fend against some of the eye degenerative processes.
Zeaxanthin and lutein are two of them. They build up in the retina of the eye and are potent antioxidants.
According to studies, eating enough of these nutrients can greatly lower the incidence of macular degeneration and cataracts, two relatively prevalent eye conditions.
Lutein and zeaxanthin are both found in abundance in egg yolks.
One controlled research found that blood levels of lutein and zeaxanthin rose by 28–50% and 114–142%, respectively, after consuming just 1.3 egg yolks per day for 4.5 weeks.
Another noteworthy vitamin A content of eggs is that it is high. The most prevalent cause of blindness in the world is vitamin A deficiency.
SUMMARY
The antioxidants lutein and zeaxanthin are crucial for maintaining good eye health and can guard against cataracts and macular degeneration. Both of them contain a lot of eggs.
7. Omega-3 or Pastured Eggs Lower Triglycerides
Not every egg is made equally. Depending on how the chickens were fed and cared for, their nutritional makeup changes.
Omega-3 fatty acid content is often substantially greater in eggs from chickens who were reared on pasture and/or fed foods enhanced with omega-3 fatty acids.
Triglyceride levels in the blood are a well-known risk factor for heart disease, and omega-3 fatty acids are proven to lower these levels.
According to studies, eating eggs that are omega-3 loaded is a highly efficient strategy to decrease blood triglycerides. One research found that consuming just five omega-3-enriched eggs each week for three weeks lowered triglycerides by 16–18%.
SUMMARY
Eggs that have been pastured and fortified with omega-3 fatty acids may have a considerable omega-3 content. Consuming these eggs regularly can help lower blood triglycerides.
8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
The primary components of the human body are proteins.
They are employed in the production of several tissues and molecules that have both structural and practical functions.
It’s crucial to get enough protein, yet studies suggest that the levels presently advised may be inadequate.
A single big egg contains six grams of protein, making them a fantastic source of the macronutrient.
Your body is prepared to utilize the protein in eggs to the fullest extent because eggs contain all the required amino acids in the proper proportions.
A few benefits of eating adequate protein include improved bone health, reduced blood pressure, increased muscle mass, and weight loss.
SUMMARY
Eggs are a good source of high-quality animal protein and provide all nine essential amino acids that people require.
9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke
Eggs have been wrongly maligned for a long time.
They have been said to be harmful to the heart because of the cholesterol they contain.
The association between eating eggs and the risk of heart disease has been the subject of several research that have recently been published.
No link between eating eggs and heart disease or stroke was discovered in one assessment of 17 trials with a total of 263,938 individuals.
The similar finding has been reached by several additional investigations.
However, some research has shown that eating eggs increases the risk of heart disease among diabetics.
Since these kinds of research can only demonstrate a statistical relationship, it is unknown if the eggs are truly responsible for the elevated risk. They are unable to demonstrate any impact of eggs.
It’s probable that individuals with diabetes who consume a lot of eggs are generally less health-conscious.
Eating eggs lowers risk factors for heart disease on a low-carb diet, which is by far the optimal diet for persons with diabetes.
SUMMARY
Numerous research that examined the relationship between egg consumption and the risk of heart disease came up empty. People with type 2 diabetes, however, appear to be at higher risk, according to some research.
10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight
Eggs are a very substantial food. They include a lot of protein, which is by far the satiating macronutrient.
On a scale known as the satiety index, which gauges a food’s capacity to elicit feelings of fullness and limit subsequent calorie intake, eggs perform well.
In a research involving 30 obese women, switching from bagels to eggs for breakfast boosted participants’ feelings of satiety and caused them to automatically consume fewer calories over the next 36 hours.
In a another research, switching from a bagel morning to an egg breakfast resulted in a considerable reduction of weight over the course of eight weeks.
SUMMARY
High satiety foods like eggs may help you consume less calories later in the day. Eating eggs frequently may help you lose weight.
The Bottom Line
Studies unequivocally demonstrate that consuming up to three whole eggs daily is completely safe.
Going beyond that hasn’t been examined, thus there isn’t any proof that doing so is hazardous. It is merely “uncharted terrain.”
Almost the perfect meal created by nature is an egg.
In addition to all of the above benefits, they are also inexpensive, simple to make, versatile, and delicious.