Eggs which are often referred under “superfoods” is a nutrient rich food. It contains trace bot nutrients that are important for health. Be it – poached, boiled, scrambled, omelet- eggs can always benefit you in meeting everyday nutrition goals. Here is a list of 8 extraordinary health benefits of eggs.
Nutrition in Eggs
A single boiled egg contains 77 calories, 6 grams of protein and 5 grams of healthy fats.
The nutrition in a single boiled egg is (Ref):
- Vitamin B12 9% of the RDA
- Selenium 22% of the RDA
- Vitamin B5 7% of the RDA
- Phosphorus 9% of the RDA
- Vitamin B2 15% of the RDA’
- Vitamin A 6% of the RDA
- Folate 5% of the RDA
Eggs also contain small amounts of vitamin D, E, K, B6, calcium and zinc.
8 Extraordinary Health Benefits of Eggs
1. Contains Cholesterol But Doesn’t Affect Blood Cholesterol Levels
To understand how eggs don’t affect cholesterol levels, we need to be aware that there are two kinds of cholesterols in foods. They are good cholesterol and bad cholesterol. Increase in bad cholesterol levels leads to risk of heart diseases. While good cholesterol also known as high-density lipoprotein(HDL) helps in reducing risk of heart diseases and stroke.
Eggs are high in dietary or good cholesterol. A single egg contains about 212mg of 300mg recommended intake of cholesterol. (Ref)
A study was conducted among individuals to study about the effect of egg in blood cholesterol. About 70% people, who consumed egg didn’t raise cholesterol levels. In other 30%, there were mild rise in total and LDL cholesterol. It is advised that people with genetic variant called ApoE4 and genetic disorder such as familial hypercholesterolemia may need to limit eggs.
2. High Quality Protein and Amino acids
Proteins are the essential building blocks of human body. They help tissues for structural and functional purposes. Adding enough protein everyday in diet is essential for proper functioning of body. Eating protein may help with weight loss, lowering blood pressure, improving bone health and increase muscle mass.
Eggs are great source of protein. In fact, a single egg contains 6 grams of protein in it. IT also contains all essential amino acids in right ratios needed for body.
3. Improves Heart Health
Even though eggs are unfairly claimed that their high cholesterol levels affects heart, they are in fact proven by many studies that it is helping in reducing risk of heart problems. (Ref)
One review of total 263,938 participants showed that there was no association between eggs intake and stroke. (Ref)
Since diabetic patients are recommended with low carbohydrate diets, eating eggs which are high in protein, fat and cholesterol might not be advisable. In fact, some studies have shown that people with diabetes who eat eggs have increased risk of heart diseases. (Ref)
4. Omega 3 Fatty Acids
The nutrient contents of each egg differs, eggs from hens raised on pasture have higher omega-3 fatty acids and vitamin content. Omega-3 fatty acids are known to reduce risk of heart diseases or stroke. (Ref)
Omega-3 fatty acids help in reducing the blood levels of triglycerides, which is the major risk for heart diseases. Flaxseeds and fishes like salmon are also rich in omega-3 fatty acids. A study involving earring 4 mega 3 rich eggs a week helped in reducing triglycerides from 16 to 18%. (Ref)
5. Contains Choline, an Important Nutrition
Choline is a rare nutrient found among foods; an incredibly important nutrient grouped with vitamin B. It is used in building cell membranes and helps in producing signalling molecules in brain and other functions. (Ref)
Eggs are a great source of choline. A single whole egg contains more than 100 milligrams of choline.
6. Good for Eyes
It is no surprise that there is an increasing number of people facing problems with eyesight. There are several nutrients which helps fight degenerative process against eyes. The most important ones are lutein and zeaxanthin, that are powerful antioxidants which accumulate retina of eye. (Ref)
Lack of consuming these ingredients might lead to degenerative diseases in eye and early cataracts. Egg yolks contains large amount of both lutein and zeaxanthin.
In a study, eating 1 and 1/3 egg yolks per day increased levels of lutein by 28-50% and zeaxanthin by 114-142%. Eggs also contain large quantities of vitamin A, which deficiency is the major cause of blindness in the world. (Ref)
7. Good Cholesterol
HDL which stands for high-density lipoprotein is also termed the “good” cholesterol. High levels of HDL is found to reduce risks of heart diseases and other health problems. (Ref)
Eggs are rich in good cholesterol. In a study, eating two eggs everyday for six weeks increased HDL levels by 10%. (Ref)
8. Helps in Weight Loss
Eggs are high protein food that helps in filling and avoids cravings. Eggs are high in satiety index scale, which measure the feeling of fullness and reducing calorie intake. (Ref)
In a study for overweight women, eating eggs for breakfast instead if bagels helped feeling full and made them eat fewer calories throughout the day. (Ref)
In a another study, replacing bagel breakfast with eggs helps in reducing calorie intake and caused significant loss in weight over 8 weeks. (Ref)