Unlocking the Nutritional Treasure Trove: 5 Health Benefits of Eggs

Many people eat eggs for breakfast every day, without realizing how good they are for our health.

Eggs are loaded with many nutrients that help our bodies function properly. Eating organic eggs in moderate amounts daily has been shown to reduce the risk of stroke and heart disease, promote weight loss, maintain eye health, prevent breast cancer, prevent fatigue, promote energy levels, bone health, and more.

They are particularly rich in a macronutrient called choline which is essential for many physiological functions.

Without further ado, here are the most prominent health benefits of eating eggs:

1- Eggs provide a wide variety of nutrients:

Eggs are considered one of the most nutrient dense foods on earth, one egg is loaded with most of the nutrients our body needs.

In one hard-boiled egg there are 5 grams of healthy fats and 6 grams of egg protein. Furthermore, it provides the body with 22% of the recommended daily intake of selenium, 15% of riboflavin, 9% of phosphorus, 9% of vitamin B12, 7% of vitamin B5, 5% of folic acid, and 6% of vitamin A. .

The egg is also a good source of vitamin B6, vitamin K, zinc, vitamin E, vitamin D, calcium, along with several other trace elements. There are 77 calories in one hard-boiled egg.

2- Improving eye health:

As we age, our vision becomes worse, so it is important to support eye health. While there are all kinds of supplements made to support eye health, the nutritional option should always be preferred. Besides carrots and blueberries, eggs are also particularly good for eye health.

Eggs are rich in powerful antioxidants, such as zeaxanthin and lutein, which are highly present in the retina.

One French study determined that the xanthophyll in zeaxanthin has a protective role against cataracts and age-related macular degeneration. British researchers supported the opinion that zeaxanthin helps in repelling macular degeneration.

Zeaxanthin and lutein are abundant in egg yolks. A group of researchers from Tufts University in Boston examined the relationship between egg yolks and these 2 powerful antioxidants, and found that consuming 1.3 egg yolks daily for 4.5 weeks increased blood levels of zeaxanthin by 114% to 142%, and lutein by 28% to 50%.

Eggs also contain vitamin A, which is essential for eye health. Vitamin A deficiency can lead to eye health problems, including blindness.

3- Promoting heart health:

According to a scientific report , high levels of the “bad” cholesterol or LDL in our body leads to a large number of heart problems. There are 2 secondary types of LDL, which are classified according to the size of the particles – large and small LDL particles, high density LDL. Research found that there was an association between coronary heart disease and plasma low-density lipoprotein.

People with a high level of large LDL particles have a reduced risk of developing heart disease than those with small – low-density lipoprotein. Eggs slightly increase LDL cholesterol levels in the body, but they cause the dense particles to become large LDL particles. This is an easy and effective way to support our heart health.

4- An excellent source of choline:

The macronutrient choline is essential for several physiological functions, such as nerve function, neurological development, metabolism, and muscle control.

You won’t find choline listed on food labels and chances are this is the first time you’ve heard of this macronutrient, but it has many health benefits. Eggs are rich in choline and are considered its greatest source.

One egg provides the body with about 100 mg of choline. Although there is no clear recommendation for daily choline intake, the suggestion is that women should consume at least 425 mg to 500 mg of choline per day. If you are pregnant or breastfeeding, You may need more milligrams of this macronutrient. Men should consume at least 550 mg of choline per day. Eating 1-2 eggs a day will provide your body with enough choline for better health.

5- Repelling skin cancer:

Zeaxanthin and lutein found in eggs not only keep your eye healthy. Thanks to their ability to filter harmful light wavelengths, including blue spectrum rays, they also protect our skin. They prevent the oxidative damage that light causes to the skin, especially UV rays. A scientific review has confirmed that eating eggs can reduce the risk of developing skin cancer.

Eggs are rich in 5 out of 8 nutrients that prevent skin cancer. Although just eating eggs will not protect you from cancer, adding at least 2 eggs to your daily menu can significantly reduce the risk. Just make sure that the eggs you consume are of the highest quality.

Nutritional Value of Eggs

Here’s a closer look at the nutritional content of eggs per large egg (approximately 50 grams):

Calories: 70
Protein: 6 grams
Fat: 5 grams
Saturated Fat: 1.5 grams
Monounsaturated Fat: 2 grams
Polyunsaturated Fat: 1 gram
Cholesterol: 185 milligrams
Carbohydrates: 0 grams
Dietary Fiber: 0 grams
Sugars: 0 grams
Sodium: 70 milligrams
Vitamins:
Vitamin A: 6% of the Daily Value (DV)
Vitamin D: 10% of the DV
Vitamin B12: 15% of the DV
Riboflavin (Vitamin B2): 15% of the DV
Folate (Vitamin B9): 5% of the DV
Minerals:
Iron: 4% of the DV
Zinc: 2% of the DV
Selenium: 22% of the DV
Other:
Choline: 147 milligrams

In conclusion, eggs are not only a delicious and versatile ingredient but also a nutritional powerhouse with numerous health benefits. Whether you enjoy them scrambled for breakfast, poached atop a salad, or baked into a quiche, eggs can be a valuable addition to your diet, promoting overall health and well-being. Embrace the egg as a nutritional treasure trove and reap its many rewards for a healthier, happier you.

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