Health Benefits of Eating Eggs
The benefits of eggs are sometimes overshadowed by mainstream media attention to their potential drawbacks. However, eggs have many good qualities that make them a surprisingly ideal health food. From being packed full of vitamins and minerals to helping to fend off a stroke, eggs can be an amazing addition to your diet if you have your health in mind. Eggs are among the most nutritious foods on the planet – they are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
A single large (50 g) egg contains:
Vitamin A: 5% of the RDA.
Vitamin D: 10% of the RDA
Vitamin B12: 10% of the RDA.
Vitamin B6: 5% of the RDA.
Selenium: 28% of the RDA.
Phosphorus: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Eggs also contain decent amounts of vitamin E, vitamin K, calcium and zinc. This is coming with 78 calories, 6 grams of protein and 3 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health. Eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need. Here are some of the exciting health benefits of eggs:
Eggs Promote Good Eye Health
Move over, carrots—eggs can help maintain visual health, too! Egg yolks contain high level of the antioxidants lutein and zeaxanthin. These are potent antioxidants that can reduce your risk of developing macular degeneration and other common eye problems. These antioxidants increase dramatically within the body when egg yolks are consumed —so eat up for healthy eyesight.
Eggs can Help you Lose Weight
Although some people gasp over the fat content of eggs and think they couldn’t possibly aid in weight loss, nothing could be further from the truth. According to a study, people who ate protein-rich eggs for breakfast were better able to control their appetites while attempting to lose weight. This was due to experiencing less hunger—greater satiety—after an egg breakfast (as compared with the control group who ate a carbohydrate-rich bagel for breakfast). This led the egg-eaters to consume notably fewer calories after eating eggs—an effect that lasted up to 36 hours in some individuals.
Eggs Help Build Bone and Muscle Strength
Why eat artificially fortified foods to get those hard-to-come-by essential nutrients when eggs naturally have all you need? For example, eggs are one of very few natural sources of vitamin D, which, when paired with calcium, promotes strong bones and may prevent the onset of osteoporosis. The protein contained within eggs make them ideal for building strong muscles, as well. Egg proteins are balanced and easily utilized by the body to renew muscle tissue and up the amount of muscle mass—and the same cannot be said of all proteins.
Eggs Boost Brain Health and Keep you Sharp
Because of an essential nutrient called choline, eggs can also give your brain power a boost. Eggs are rich source of choline: one whole large egg can provide 35 percent of your daily choline needs. Eggs also contain other nutrients that can delay Alzheimer’s disease and dementia.
Eggs can Prevent Heart Disease and Breast Cancer
The choline that eggs contain is not only useful for maintaining good brain function, but also good heart function and may play a preventative role when it comes to breast cancer.
A Word about Eggs and Cholesterol
You may have heard that eggs are bad for people who are trying to watch their cholesterol levels. Although this was thought to be the case for more than half of the 20th century, recent findings have shown that eating eggs can actually have a beneficial impact on blood cholesterol and even triglyceride levels. The reason eggs were long thought to be a poor food choice for people trying to keep cholesterol levels in balance is that eggs are, indeed, high in cholesterol. However, there is little evidence to support a strong connection between dietary cholesterol—i.e., eating cholesterol in the form of eggs—and blood cholesterol levels.
How Many Eggs should you Eat each Day?
Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes. But the story is different for people who have diabetes. In this ever-growing population, eating seven eggs a week significantly increases the risk of heart disease. Diabetics who eat seven eggs per week “significantly” increase their risk of heart disease.
If you like eggs but don’t want the extra cholesterol, use only the egg whites but be aware that although the yolk of the egg contains all the cholesterol, it also contains many of the egg’s nutrients. So be sure to eat the yolk from time to time even if you are eating in a cholesterol-conscious way.