Eggs have been part of our diet since time immemorial. Not only are they easy to obtain, but they are also extremely nutritious. They are often said to be Mother Nature’s superfood. They are also called “multivitamins” from nature. Only recently have we been able to really discover how good they are for us. This article will discuss more about the benefits of eggs for the body.
Health benefits of eggs
- Whole eggs are extremely nutritious.: Eggs are packed with a wide variety of nutrients. Most of these nutrients are also vital for the healthy functioning of the body. This is easier to believe when you consider that all the nutrients in the whole egg work together to turn a single fertilized cell into a chick. It is important to remember that all the nutrients are present in the yolk. The white part is made up of protein. An egg contains:
- Vitamin B12 (cobalamin): 9% of the CDR
- Vitamin B2 (riboflavin): 15% of the CDR
- Vitamin A: 6% of the CDR
- Vitamin B5 (pantothenic acid): 7% of the CDR
- Selenium: 22% of the CDR
- Vitamin D: 85% of the RDA
- Folate: 50% of the RDA
- Eggs also contain small amounts of nearly every vitamin and mineral the human body needs, including calcium, iron, potassium, zinc, manganese, vitamin E, and many more.
- A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat, and small amounts of carbohydrates.
- Eggs are excellent sources of protein: Proteins are the main building blocks of the body and serve both structural and functional purposes. They are made up of amino acids that are joined together and then folded into complex shapes. There are about 21 amino acids that your body uses to build its proteins. Nine of these amino acids that the body cannot produce are known as essential amino acids. The egg contains these nine amino acids and in sufficient quantity to support effective muscle growth, recovery and maintenance.
- Eggs improve cholesterol profile: A large egg contains 212 mg of cholesterol, which is a lot compared to most other foods. However, dietary sources of cholesterol have minimal effect on blood cholesterol levels. Eggs help increase levels of high-density lipoprotein (HDL), or “good” cholesterol, as it’s commonly known, and this is one of the reasons eggs have been found to have little to no effect on the risk of heart disease. One study found that eating 3 whole eggs a day reduced insulin resistance, raised HDL, and increased LDL particle size in people with metabolic syndrome.
- Eggs are the best dietary source of choline: Choline is an important nutrient that is produced in the liver. It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes. However, since most people do not produce enough choline to meet their daily requirements, it must be consumed through the foods you eat. The best dietary sources of choline are egg yolks. A large egg contains 113 mg of choline.
- Eggs are great for healthy hair.: Eggs are a nutrient-dense hair superfood. Vitamins A and E, biotin, and folate are just a few of the nutrients found in eggs and are said to help keep hair thick and healthy. The yolk is loaded with healthy fats, which help replenish moisture and make strands look sleek and shiny. And because hair is 80% protein, applying protein-rich eggs to hair can help replenish protein lost during styling, making hair stronger and more heat resistant. Applying eggs directly to the roots helps infuse the hair follicles with much-needed vitamins and minerals. Nourishing the scalp encourages new hair to grow stronger and less likely to break or fall out.
It is important to note that not all eggs are created equal. The nutrient content of the eggs largely depends on how the hens were fed. It’s best to buy omega-3-enriched eggs or free-range eggs, as they tend to be higher in healthy nutrients.
