Did you know that eggs are a power-packed super-food with tons of benefits? Eggs are healthy, good-for-you, and very versatile when it comes to finding delicious ways to eat them. Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk.
This post breaks down the benefits of eggs and gives you reasons to eat them more often!
BENEFITS OF EGGS
EGGS CAN LOWER THE RISK OF BREAST CANCER
A research study at Harvard University cited that eggs can lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.EGGS ARE A GOOD SOURCE OF PROTEIN
Protein is often called a building block of the body, and that is the truth for sure. One egg contains 6.5 grams of protein. If you have a three-egg omelet, you are getting 19.5 grams of protein, which is almost half of your daily limit. So, you are consuming only 250 calories (more of course, with omelet additions), and it’s a very satisfying meal.EGGS INCREASE GOOD CHOLESTEROL (HDL)
Eggs raise cholesterol, yes. But it’s the good cholesterol (HDL) that reigns. To explain it further, HDL is high-density lipoprotein. It’s been suggested that elevated levels of HDL lower the risk of stroke and heart disease. And just to clear up the cholesterol conundrum, your liver produces cholesterol every day, but when you eat more of it, the liver simply produces less. So, it evens out. Eggs don’t raise cholesterol in the blood of most people, saturated fats from processed foods do. And so does too much red meat.
EGGS ARE FULL OF NUTRIENTS
Eggs are a nutritionally-packed food. The many benefits of eggs include:- Vitamins A, B5, B12, B2 add to your daily recommended requirement
- Vitamins B6, D, E, and K are found in eggs
- Phosphorus aids in healthy bones and teeth
- Omega-3 enriched eggs have even more healthy fat and Vitamins A and E
- Selenium is a cancer-fighting antioxidant
- Calcium helps your bones stay strong
- Zinc helps your immune system
- Folate
- Healthy fats
- Protein
EGGS REDUCE THE RISK OF HEART DISEASE
Eggs have to be eaten in moderation, just like everything else because yes, if you eat an overabundance of eggs every day, and if you eat them fried in lots of butter and on top of a juicy burger, well, your heart may suffer. But eggs do contain heart-healthy and heart disease-preventing nutrients. Folate, unsaturated fatty acids, Vitamin E, and some B Vitamins are found in eggs.EGGS ARE GOOD FOR EYE HEALTH
Eggs contain vitamin A, which is essential to eye health. This is crucial to point out because Vitamin A deficiency is the most common cause of blindness in children in developing countries, pointing to its importance. As well, zeaxanthin and lutein are two nutrients that can reduce the risk of macular degeneration and cataracts. One study showed that an egg yolk per day significantly increased both of these nutrients in the blood.EGGS ARE GOOD FOR BRAIN HEALTH
An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.
EGGS ARE SATISFYING
A scale called the Satiety Index ranks the egg as very high. It’s a high-protein food that increases fullness because eggs are filling and so nutrient-dense. Eating a satisfying food like eggs helps to prevent snacking as well.EGGS CAN LOWER TRIGLYCERIDES
Triglycerides are a risk factor for heart disease. You see, when you eat, the fat that is not needed right away is converted into triglycerides. They are found in your blood and fat cells. Omega-3 enriched eggs contain fatty acids that reduce blood triglycerides. But note, it is Omega-3 enriched, or eggs from pasture-fed chicken that have this capability.EATING EGGS ALONGSIDE OTHER FOODS IS BENEFICIAL
So, we’re learning that the egg on its own is a near-perfect food. The benefits of eggs are easy to see. But did you know that eating eggs alongside other food can boost your vitamin intake? That’s right – when you add an egg to a salad, for example, you will absorb more of the vitamin E in the peppers, avocado, nuts, and greens found in the dish. And remember, the egg will give you a boost of protein.Thanks for reading and if you found this article useful please share it with your loved ones.
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