Eggs are considered to be one of nature’s true superfoods. Eggs are not only a perfect source of protein but they are rich in vitamins as well as nutrients that the actually body needs. Eggs no doubt offer exceptional health benefits.
The impressive health benefits of eggs includes - lower LDL cholesterol, reduces the risk of breast cancer, defense against cardiovascular disease, a good source of choline, supports eye health, good source of protein, promotes weight loss, prevents fatigue and much more.
Let’s learn more about the multiple health benefits of Eggs
1. Good for Brain Health
Egg is full of vitamins and minerals that are essential for normal functioning of the cells, including the brain, memory, nervous system and metabolism.
2. Protects Against Cardiovascular Disease
1 egg contains almost 25 percent of the RDI for selenium, which makes eggs one of the best dietary sources of mineral. Selenium is a potent anti-inflammatory that has been directly linked with some cases of cardiovascular disease & cardiac arrest caused by deficiency in the mineral. A research published in the International Journal of Cardiology showed that supplementation of selenium, combined with CoQ10, gave an impressive 50 % reduction in the death rate from cardiovascular incidents in senior adults.
3. Prevents Fatigue and Tiredness
B vitamins are essential for the conversion of food into energy. And eggs are a good source of B vitamins. All you need to do is eat the whole egg rather than just eating the egg white. A few B vitamins like vitamin B2 & vitamin B3 are concentrated in the egg whites, while others like vitamin B5, vitamin B6, vitamin B12 and folate are found in the egg yolk.
4. Helps Makes Muscles Strong And Healthy
The protein within the eggs helps in keeping your muscles working well throughout the day while slowing the rate at which they are lost. You must eat one egg in a day to keep your muscles healthy
5. Helps in Weight loss & Maintenance
The high quality of protein in eggs helps in keeping people energized as well as fuller for the longer time. Hence if you feel full then obviously you will prevent eating snacking etc that will further reduce overall calorie intake.
6. Provides Skin Benefits
Yes eggs do provide skin benefits also. Some vitamins and minerals present in the eggs help promote healthy and glowing skin. It also prevents the breakdown of body tissues. A good or strong immune system also contributes to a healthy look overall. So girls don’t forget to eat egg.
7. Good for Eye Health
There are many nutrients that help neutralize some of the degenerative processes that can affect the eyes. Two of these are known as lutein & zeaxanthin. They are strong antioxidants that accumulate in the retina of the eyes. Studies have shown that by eating consuming sufficient amounts of these nutrients can considerably reduce the risk of cataracts & macular degeneration, the two very common eye disorders. Egg yolks have good amounts of both lutein and zeaxanthin.
8. Contains Choline for Neurological Health
Choline is very important for neurological development from the fetal phase all the way into the older years. Hence if you want to remain sharp with a memory that is crystal clear, then eat one egg every day.
List of nutrients that are found in eggs:
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Vitamin A
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Vitamin B-2
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Vitamin B-12
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Vitamin B-5
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Vitamin D
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Vitamin E
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Biotin
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Choline
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Folic acid
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Iodine
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Iron
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Lutein and zeaxanthin
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Phosphorus
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Protein
Protein
A medium-sized egg of 44 grams in general contains 5.53 grams of protein. Around 12.6 % of the edible portion of an egg is protein and it is found in the yolk as well as the egg white.
Fats
1 big egg contains about 5 grams of fat and the majority of fat in an egg is unsaturated and is considered to be the best type of fat that must be included in a balanced diet. Saturated fats must be limited to less than 10 % of your daily calories. For instance, a diet consisting of 1,800 calories must limit saturated fat to no more than 20 grams.
Omega-3 fatty acids
Eggs are rich in omega-3 fatty acids too. These are mainly in the form of docosahexaenoic acid (DHA) that helps in the maintenance of brain function and normal vision. These fatty acids are generally found in oily fish, and eggs are an alternative source for people who don’t eat fish.
Conclusion
Eggs are a versatile food that can be made and consumed in many different ways, for example frying, poaching, hard boiling, scrambling and baking. This actually makes eggs quite simple to include into a diet. Meals that can be made using eggs are omelet, pancakes, kedgeree etc.
