Eggs are known as a “super food” because of the plenty of health benefits they offer.
They aren’t part of the breakfast just by accident, but because of their nutritional value which is crucial to the body first thing in the morning.
So, to reassure you why eggs should be a part of your diet, we give you the list of 10 health benefits that eating eggs will provide you.
- Eggs are Highly Nutritious
Eggs contain many of the nutrients that we need on daily basis.
A single boiled egg contains the following amount of nutrients: 6% of vitamin A, 5% of Folate, 7% of vitamin B5, 9% of vitamin B12, 15% of vitamin B2, 9% of phosphorus, 22% of Selenium, and they contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
A middle sized egg contains about 77 calories, about 6 grams of protein and 5 grams of healthy fats.
- Eggs Help the Body Raise the HDL (“The Good”) Cholesterol
People who have a low level of HDL (High Density Lipoprotein) – the so called “good cholesterol”, have risk of heart disease and stroke.
Therefore eating eggs would be a great alternative for them to increase the body’s HDL and protect themselves from disease.
- Eggs are Linked to Reduced Risk of Heart Disease
The bad cholesterol in the body is known as LDL and this type is connected to increased risk of heart disease problems.
However there are two subtypes of LDL, the first type is characterized by small and dense particles, while the second one is known for the large LDL particles.
Studies have shown that people who have small and dense LDL particles will more likely have a higher risk of heart disease, while those who have large LDL particles have a lower risk of having heart failures or problems.
Eggs will mildly raise the cholesterol in some people; however, studies show that they will act upon turning the small and dense LDL particles into large ones, which means that they will lower the chance of a heart disease.
- Eggs Lower the Triglycerides
Here we have to mention that there is a difference in the types of eggs you are eating. It all depends on the way they got to your table. If the eggs come from hen that were raised on a pasture and were fed with Omega-3 rich foods, they will contain more Omega-3 fatty acids in them.
The Omega-3 fatty acids are so important because they are a key when it comes to lowering the level of triglycerides in the blood. A study shows that people who eat 5 Omega-3 enriched eggs per week have reduced triglycerides for 16-18% in about 3 weeks.
- Eggs Reduce the Risk of Stroke
Even though it has been claimed that eggs contain cholesterol which is bad for the heart and overall health, a review of 17 studies with a total number of 263,938 participants has shown that there is no association between eating eggs and heart disease or stroke.
- Eggs are Quite Filling and Help You Eat Less Calories and Also Lose Weight
Because of their high score on the scale called the Satiety Index, eggs have shown to have the ability to increase the feeling of fullness and reduce further calorie intake. This is because of the fact that they contain protein which is a fulfilling macronutrient.
A study, in which 30 overweight women have been included, has shown that eating eggs instead of bagels for breakfast, induces a feeling of fullness and also helps intake less calories during the next 36 hours. If it is practiced for about 8 weeks, it leads to significant weight loss.
- Eggs are High in Protein and Contain the Essential Amino Acids
Eggs are a perfect meal because they contain both protein and amino acids, which bided together, are quite useful for our body, serving for structural and functioning purposes.
A large egg contains about 6 grams of protein which helps us increase muscle mass, increase weight loss and optimize bone health.
- Eggs Contain the Antioxidants Lutein and Zeaxanthin
The antioxidants lutein and zeaxanthin build the retina in the eye, and therefore those who have eye disorders, macular degeneration or cataracts are recommended to eat eggs daily.
A study shows that eating about 1.3 egg yolks per day for about 4.5 weeks increased the lutein levels for about 28-50% and zeaxanthin by 114- 142%. Another reason why eggs are good for the eyes is their high level of vitamin A, while the deficiency of vitamin A causes blindness.
- Eggs Contain the Important Nutrient Choline
Choline is an important nutrient because it builds cell membranes into the brain and has a significant role into signaling molecules into the brain, along with many other functions.
Just one egg contains about 100 mg of choline, which makes it one of the best dietary sources of the nutrient.
- Even Though They are High in Cholesterol, They do not Adversely Affect Blood Cholesterol
Eggs are high in cholesterol levels, and by that we mean that a single egg contains about 212 mg of it, which is half of the daily intake of 300 mg. However, we have to mention that even though eggs are high in cholesterol, they do not increase the cholesterol levels in the blood.
Every single day, our liver produces cholesterol, so by eating eggs, the daily production of cholesterol by the liver is lowered and complemented by the eggs.