We must probably never know the answer to the question of what comes first, the chicken or an egg. But we do know there are many health benefits of eggs, that makes them an essential part of our diets. This superfood is eaten in all parts of the world.
But still some people doubt eggs because of the fat and cholesterol content in them. Only a few people knew that the cholesterol in eggs is harmless. It can only be harmful to the people who have cardiac or heart problems.
A whole egg contains all the important nutrients required to turn a cell into a chicken.
Read the article below to know about the health benefits of eggs.
Benefits of Eating Eggs
Eggs are rich in many vitamins and minerals like zinc,iron, magnesium, vitamin A andvitamin B complex. They are even loaded with some nutrients that are very rare in today’s modern diet.
Eggs promote good eye health, Improves performance, helps in weight loss and promotes healthy hair. They are very much beneficial to us.
Let’s discuss the benefits of eating eggs in detail.
1. Nutrient Dense
Let’s start with the main fact that this small egg is loaded with lots of nutrients which are beneficial to your health. Just a single large boiled egg contains:
- Calories: 77kcal
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of RDA
- Vitamin B12: 9% of RDA
- Phosphorus: 9% of RDA
- Vitamin B2: 15% of RDA
- Vitamin D: 40% of RDA
- Selenium: 22% of RDA
- Calcium: 24.6mg
- Magnesium: 5.3mg
- Lutein and Zeaxanthin: 220mcg
Eggs also contain Vitamin K, E, zinc, iron, iodine, potassium and some multiple antioxidants which keeps your cells healthy.
Also eggs are a rich source of protein.
According to a study between egg eaters and non-egg eaters, it has shown that those who don’t eat eggs usually have a deficiency of Vitamin A, E and B12.
Eggs are also a rich source of iodine, which is essential to make thyroid hormone.
2. High in quality protein
Proteins are the main building blocks of the body, getting adequate amounts of protein daily is very important to maintain a healthy body. Protein helps in maintaining bone health, increasing muscle mass, helps in weight loss as it gives a filling sensation and also helps us in remaining more energetic and active throughout the day. Eggs are among the best sources of protein available in the market. Eggs contain almost every essential amino acid required by our body. A single large egg contains around 6-7 grams of protein. The protein we get by consuming eggs is of high quality as well.
3. Improves performance
Having eggs in the morning makes you feel full till lunch and you will likely have 130 less calories in your next meal.
A one large egg provides you with 6g of high quality protein and lots of essential vitamins and minerals, with an exception of vitamin C. Teaming up your omelette with a cantaloupe or an orange juice in the morning makes your diet complete.
This perfect and healthy breakfast helps to improve your performance even in the challenging environment.
4. Weight loss
The next health benefits of eggs is that it helps in weight loss. Researchers have shown that food high in protein content helps in the weight loss. As protein rich food makes you feel full for a longer time which is beneficial for weight loss as you will consume less calories.
Eating eggs also delays the rate of food leaving the stomach. It also reduces glucose and insulin levels which can have a positive impact on weight management.
Studies done on 30 overweight women show that eating eggs in breakfast increases the feeling of fullness and it helps them eat fewer calories in the next 36 hours.
5. Raise Good Cholesterol level
There is a general misconception that eating eggs is associated with high cholesterol levels in the body, it is true but eggs help in raising HDL ( High-Density Lipoprotein )
which is also known as good cholesterol. In most of the people there is almost no effect of eating eggs on total or LDL cholesterol also known as bad cholesterol.
A single egg contains 212 mg, which is more than half of the daily recommended intake (300 mg). Higher levels of HDL contributes to good heart
health as it lowers the risk of stroke, heart disease and other health problems. Studies have shown that consuming two eggs per day for six weeks
have helped in enhancing HDL level by 10%.
6. Omega-3 fatty acids
The next benefits of eating eggs is that it increases the omega-3 fatty acids content in the body that help in lowering the triglycerides level in blood, which is a well known risk factor for heart diseases.
Omega-3 fatty acids are considered as an essential fat, as it plays an important role in protecting cell membranes.
Oily fishes are a great source of omega-3 fatty acids and eggs contain the similar type of omega-3 found in these oily fishes.
It’s good news for the people who can’t eat or avoid eating fish, as having eggs in the morning will provide you with this essential fat. Omega-3 are also good for your heart and eye health.
7. Brain health
Eggs are also a rich source of vitamin D and choline. It is an important nutrient that facilitates the functioning of the brain.
Choline is a water-soluble vitamin which is often grouped with B- vitamins. It is important for building cell membranes and helps in producing signal molecules in the brain.
Choline is an important nutrient during pregnancy and lactation as it helps in the development of the brain in the foetus and newborn. It also promotes memory functioning in old ages.
A single egg in a day will provide 28% of daily choline requirement in pregnant women.
So, mothers, it’s a lifetime investment for you, eat this superfood daily and you will see the benefits of eating eggs during pregnancy later in your new born.
8. Promote Healthy Hair and Nails
The benefits of eating eggs can also be seen on your hair and nails.
Bad quality of hair and nails reflects many biochemical imbalances in the body. Eating eggs can promote good hair and nail health as it is rich in high quality of protein, vitamins and minerals.
Studies have shown that people who eat eggs report faster growth in hair and nails, especially in the cases where they are deficient in some nutrients like vitamin A, B12,zinc and sulphur.
Also, applying egg mask improves the quality of hair. You can also see the benefits of eating eggs for skin, as it will improve the quality and structure of skin tissues.
9. Eggs can help to protect your bone
Eggs are also a rich source of vitamin D, our sunshine vitamin. Vitamin D is essential for the absorption of calcium in the body and therefore it contributes in improving bone health.
Nowadays due to the change in lifestyle and environment, most of the people don’t get to absorb sunlight and reap the benefits out of it. So eating a food rich in vitamin D, like egg, can increase the level of this vitamin in the body, which therefore plays an important role in prevention from osteoporosis and promotes stronger and healthier bones.
10. Eating eggs helps in iron out problems
Iron deficiency can lead to some vague symptoms like tiredness, irritability and headache which can hinder your performance during different activities throughout the day.
Iron is essential for the body as it carries oxygen to the blood and improves immunity.
Egg yolk contains haem iron, a type of iron which gets easily absorbed in the body.
If you have iron deficiency you should add this superfood to your daily diet to get the health benefits of this food.
11. Beneficial for Eyes
Eggs consist of two of the most important and powerful antioxidants – lutein and zeaxanthin. And by the consumption of an adequate amount of these nutrients, one can reduce the risk of two of the most common eye disorders – cataracts and macular degeneration. These antioxidants gather around in the retina of the eyes. To maintain a healthy vision, it is also advisable to consume a good amount of vitamin A daily.
Vitamin A deficiency is one of the major and most common causes of blindness in the world. Eggs are a rich source of Vitamin A. Consuming eggs regularly can help you in maintaining a good and healthy vision.
Now you must have known the health benefits of eating eggs. Continue reading the article to get the answer of the most common question and that is, are brown eggs healthier than white eggs.
Are Brown eggs healthier than White eggs?
It is a very big misconception that brown eggs are healthier than white ones. The colour of egg doesn’t indicate the quality, taste or nutrition. It is just a myth. The health benefits of eggs won’t change if you eat brown coloured eggs in place of white coloured.
Color of the egg depends on the breed of the hen. White feather hens will lay white coloured eggs, similarly brown colored hens will lay brown eggs.
Now you may be thinking why brown eggs are hyped and costly. It’s just because brown-feathered hens are costly to raise and they are bigger than the white ones.
Should I only eat egg white?
If you are a regular wah eater you should avoid eating whole eggs daily. As it can cause imbalance in your cholesterol level. Swapping the egg whites with whole eggs will help.
You can eat whole eggs, occasionally. As the egg yolk contains most of the nutrients.
40% of the egg protein is found in the yolk.
So, guys you can eat eggs regularly but on a daily basis you should avoid eating the whole egg as it can be harmful for your body’s cholesterol level. Swap it with egg white and enjoy the flavour.
Now you may have understood the benefits of egg white, it will provide all the nutrients without disturbing your cholesterol level.
How many eggs can I eat in a day?
According to the current health guidelines you can have 1-2 eggs in a day. But you should avoid eating 3-4 eggs in a week, as they can disturb your cholesterol level. If you are eating more, then you should avoid eating the yolk part and swap the whole egg with only whites.
You can safely keep the eggs inside the refrigerator. Their quality won’t affect them for three to five weeks, if they are kept in the refrigerator.
Benefits of eating eggs are numerous, as it provides lots of essential vitamins and minerals, but only if it is eaten in moderation.
You can have two-three eggs in a day, but if you are a regular eater then you should avoid eating the whole egg regularly.
Eggs are a rich source of high quality protein and other essential amino acids and most importantly they are cheap, easy to prepare and can fit with any food.
Always remember instead of focusing on an individual food, you should eat a balanced diet with a lot of variety in it.
This article contains information about the benefits of eating eggs, benefits of egg white, benefits of eating eggs for skin.
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