15 Amazing Health Benefits of Eggs
Eggs are loved all over the world because they have a lot of health benefits. They are easily available and generally quite cheap. Eggs are full of protein and other helpful nutrients.
They are considered a superfood because of all the nutrition it has. Eggs can be considered as a complete food, which provides all the essential nutrients required for growth and development.
Eggs are consumed by humans from thousands of years
Moreover, there are a large number of simple and tasty recipes made from Egg due to which it is famous in all cuisines. Different cuisines have made unique uses of Egg in their culture which is because of its versatility and nutrition.
In this post, we have shared the precise health benefits of eggs which will give you more reasons to consume it (1).
Nutrition in a Single Boiled Egg
A single boiled egg contains
- Calories: 78 Kcal
- Protein: 6.26 g
- Total Fat: 5.3 g
- Carbohydrates: 0.56 g
- Calcium: 25 mg
- Iron: 0.59 mg
- Magnesium: 5 mg
- Phosphorus: 86 mg
- Potassium: 63 mg
Looking at the above numbers, it can be concluded that eggs are incredibly nutritious for human survival.
Nutritional Facts About Eggs
There are two main parts of an egg- the albumin, which is the clear liquid in the raw egg, and the yolk which is the yellow part. Some nutritional highlights of a single egg are:
- The yolk contains many minerals and vitamins. It also consists of about 80% of the total calories of a single egg as well as fat (2)(3)(4).
- The albumin mostly contains water as well as proteins.
- They contain very high levels of vitamins such as vitamin A, vitamin E, vitamin D, and vitamin K. They are also rich in different B-complex vitamins.
- Eggs also contain high levels of phosphorus, potassium, calcium, zinc, and selenium.
- They are also rich in omega-3 fatty acids, proteins, and various antioxidants (5).
- An egg is a protein-rich food.
What Are The Health Benefits of Eggs?
1. Eggs Are Highly Nutritious
As mentioned above, eggs are quite high in nutrition. Just one egg contains all the different nutrients that are required to turn one single cell into a small chicken. Eggs pretty much contain a little bit of all nutrients that we need daily (6) (7).
Apart from being rich in proteins, eggs are also rich in essential minerals like magnesium, folic acid, complex carbohydrates. It is one of the best breakfast options in the world. You can make pancakes, omelets, egg curry, sandwiches or simply boiled eggs.
2. Eggs Are Helpful in Reducing Bad Cholesterol
While it is true that eggs contain a lot of cholesterol. It does not necessarily mean that they increase your blood cholesterol level.
Having cholesterol in your daily diet does not necessarily mean that it will increase your blood cholesterol level. Your liver has cells which produce cholesterol if you have cholesterol in your diet; your liver balances it out by producing less amount of cholesterol (8).
3. Eggs Help Increase the Level of “Good” Cholesterol
Not all types of cholesterol are bad for you. HDLs or High-Density Lipoprotein are actually considered to be good for your body.
In fact, having high levels of this lipoprotein helps protect you against various heart and health problems (9).
Some studies have concluded that eating two eggs every day for six weeks can help increase your HDL levels by 10%.
4. Eggs Are Beneficial for Weight Loss
While this may look like an absurd sentence, since eggs are quite rich in fat and calories, eggs are considered to be helpful in losing weight (10). Since eggs are packed full of all kinds of nutrients we need, they are quite filling. Eating eggs is a great way to get all the energy you need without filling up on a ton of other food.
Consumption of eggs as breakfast keeps you full for a long period of time. Because of its low glycaemic index, eggs help in a slow and steady rise of blood glucose levels. This keeps you satiated for a longer period of time and facilitates in consumption of fewer calories. In this way, eggs help in weight loss.
You can also include eggs in your lunch or dinner. Including eggs in your dinner helps in the repair of wear and tear caused to our body throughout the day.
Hence, it is quite beneficial in aiding weight loss, or simply maintaining your weight. If you are planning to lose weight include foods that help in weight loss.
5. Eggs Are Rich in Choline
Eggs are quite rich in a somewhat lesser known nutrient known as Choline. It is often grouped together with the vitamin-B group. This nutrient benefits the brain as it instrumental in creating essential neural pathways.
Choline is an essential nutrient for human health. Choline deficiency can cause fatty liver, muscle damage, atherosclerosis, and neurological disorders (11). Eggs provide an adequate required amount of choline through diet. It is one of the best sources of choline.
It has been estimated that around 90% of the total population does not get the required amount of choline required; however, just one egg can supply a person with large quantities of choline. This is one of the best health benefits of eggs.
6. Eggs Reduce Heart Risks
Most people may be aware that LDL or low-density lipoproteins are bad for your health. They are considered as ‘bad’ cholesterol. However, many are not aware of the fact that the size and density of these particles are important in deciding whether or not they will be harmful.
Small and dense particles of LDL are considered to be harmful to your health while larger particles are actually considered to be linked to a lower risk of heart diseases.
Eggs are high in nutrients and cholesterol as well. However, consumption of 6 to 7 eggs is not only considered safe but helpful in reducing heart risk.
Although eggs may raise the level of LDL, it has been observed in several studies that the particles of the LDL actually change from small and dense to larger particles. Hence, eating eggs benefits you and lower your risk for any heart problems.
7. Eggs are Very Rich in Antioxidants
Eggs are rich in a lot of different antioxidants, such as vitamin A, zeaxanthin, and lutein. Antioxidants can seek out and neutralize free radicals that are considered to be dangerous because they may cause oxidant stress on your body which may result in chronic diseases and cancer.
Paired with lutein and zeaxanthin, vitamin A works very well as antioxidants.
Lutein and zeaxanthin prevent cataract formations and protect against macular degeneration.
Hence, they are quite beneficial for your eyes as they protect them against these two very common eye diseases.
Here is an informative video from Active Beat on the health benefits of eggs.
8. Lowers the Risk of Cancer
Since eggs are so rich in antioxidants, they have a lot of benefits. Certain free radicals that are formed as a result of cellular metabolism are considered to be dangerous since your organs may be subjected to oxidant stress.
This may result in fatal diseases it such as cancer. However, antioxidants in your diet prevent this from happening as they can seek these particles our body and neutralize them.
Eggs, being rich in antioxidants, are helpful in lowering the risk of cancer as well as various other chronic diseases.
This is one of the best health benefits of eggs.
9. Eggs Protect you Against Premature Aging
Eggs contain a lot of vitamin A. This vitamin is known to aid wrinkles and other signs of aging. Egg whites are often used as the main ingredient in many home remedies to make face packs.
Applying such masks directly to your face allows the skin to soak the vitamins directly into your skin which not only prevents aging but adds a natural glow to your face.
Consumption of eggs provides nourishment to the skin which prevents wrinkles, acne, and other skin diseases as well. This is one of the best health benefits of eggs.
10. Eggs are Rich in Omega-3 Fatty Acids
While all eggs do contain omega-3 fatty acids, they do not possess it in the same quantities.
It has been found that eggs that come from hens that have been raised freely on pasture lands or have been given a diet that is rich in omega-3 fatty acids, or both, are extremely rich in omega-3 fatty acids.
These acids are known to reduce the levels of triglyceride in your blood. Triglycerides are a type of fat that is considered to be harmful and can increase the risk of heart diseases.
Studies suggest that consuming omega-3 rich eggs are an effective way of reducing your blood triglyceride levels. In fact, consuming 5 eggs every week continuously for 3 weeks can help reduce the levels of triglycerides up to 16-18%.
11. Eggs Are Rich in Proteins and Amino Acids
By now, it is very clear that eggs are rich in protein. Proteins are considered to be the building blocks of the body. They are essential for the synthesis of different tissues.
Eggs contain an abundance of essential Amino acids; they ensure that the proteins in these eggs are used efficiently.
Proteins, among various other health benefits, also aid in weight loss, building muscle mass, lowering your blood pressure as well as optimizing the health of your bones. This is one of the best health benefits of eggs.
12. Eggs Are a Tasty yet Healthy Option for Breakfast
We all know that breakfast is the most important meal of the day. However, on most days we simply skip it. Sometimes it may be due to a lack of time, or other times it may be because we are tired of eating the same cereal every day.
Well, eggs are quite a versatile product that can be prepared in many different ways. Most recipes are, apart from being delicious, are quite easy to make and do not require much effort.
Additionally, eggs are extremely beneficial for your health. From lowering risks of heart diseases and cancer to helping build your body mass, eggs can do it all. More importantly, they are easily available everywhere. This makes them a perfect option for breakfast food.
13. Eggs Contain Rare Minerals That Are Required for Growth and Good Health
Our body needs a variety of different minerals to function properly and stay healthy. However, not all these minerals can be easy to find in our everyday diet.
Eggs, however, are rich in some of these rare minerals such as iodine and selenium. These minerals are required to keep our hormone functioning in our thyroid gland stay normal as well as help in ensuring that the antioxidants in our body stay functioning.
Although these minerals are not very easy to locate in different types of food products, they are easily and cheaply available in abundance in eggs. This is one of the best health benefits of eggs.
14. Eggs are a Great Post-Workout Meal
Eggs provide a lot of different essential nutrients for us. It contains a whopping 13 g of protein per 100 grams.
Post-workout meal is very essential for recovery after a workout. After working out, our body needs rehydration and recovery. It is provided by proper intake of water and post-workout meal.
Since our body loses its glycogen stores after exercising, it is important to eat nutrient-rich food like eggs 15 to 20 minutes post workout. This helps to increase lean muscle mass and lose fat.
After a workout, our body experiences stress and releases cortisol hormone. Consumption of eggs after a workout reduces cortisol and reduce stress.
15. Useful for Pregnant Women
Egg contains all the essential nutrients like proteins, folic acid, complex carbohydrates required during pregnancy. These nutrients help to nourish both mother and unborn baby.
It also helps to prevent neural tube defects, gestational diabetes and helps in fetal development.
Eggs are very helpful in the prenatal phase and also during the lactation period. It helps new mothers with increased nutritional demands and supports milk production.
Read more: Prenatal Yoga Poses, Asanas and Sequences
How Should You Store Your Eggs?
As eggs are quite rich in nutrients, it is important to store them properly so that we may benefit from these nutrients. Refrigerating your eggs in a clean closed shelf can actually help your egg last longer without spoiling.
Additionally, it can also help with salmonella, bacteria, because cold temperatures halt the growth of these harmful bacteria.
Eggs are quite beneficial to our health. They are a goldmine of nutrients and easy to procure and cook. They are quite versatile as well, with a large variety of recipes for them available on the internet. Hence they are an easy first step towards taking care of your body and starting a healthy lifestyle.
This was all about the amazing benefits of Eggs. Write to me your feedback and queries in the comment section below.