Benefits of Eggs


     Eggs are some of the fascinating parts of our diet simply because they themselves are so unique. Eggs are reproductive shells laid by females of numerous species, including fish, reptiles and in terms of human nutrition birds. Eggs are a solid source of most nutrients such as vitamin D, selenium, Vitamin A, folate, vitamin B5, vitamin B12, phosphorus, calcium, zinc and vitamin K.

     The list of foods in which eggs can be found would be an article all by itself but suffice to say that they constitute an essential part of the human diet for a number of reasons and should definitely be considered when trying to eat right. The egg white holds about half that protein and only a small portion of the fat and cholesterol.

    That means eggs have more nutrients vitamins, minerals, amino acids per calorie than most other foods. Eating eggs, especially those enriched with certain fatty acids (like omega-3s) seems to bring down your levels. Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

Nutrition found in eggs:

  • vitamin A
  • vitamin B2
  • vitamin B12
  • vitamin B5
  • vitamin B6
  • vitamin K
  • Folic acid
  • vitamin D
  • vitamin E
  • calcium
  • Zinc
  • choline
  • iodine
  • Omega -3
  • iron
  • lutein and zeaxanthin
  • phosphorus
  • protein
  • selenium

Health Benefits of Eggs

1.Strong muscles:

     The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

2. Brain health:

    Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and metabolism.

3. Incredible nutritious:

    Eggs are among the most nutritious foods on the planet. A whole egg contains all the nutrients required to turn a single cell into a baby chicken. If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

4. Good energy production: 

    Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

5.High in cholesterol:

    It is true that eggs are high in cholesterol. But, eating eggs does not adversely affect cholesterol in the blood for the majority of people. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.  When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

6. A healthy immune system: 

     Vitamin A, vitamin B12 and selenium are key to keeping the immune system healthy.

7. Contain Choline:

    Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

8. Lower risk of heart disease: 

    Choline plays an important part in breaking down the amino acid homo cistern, which is associated with the development of heart disease. Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk. It is possible that people who eat lots of eggs and have diabetes are less health-conscious on average. On a low-carb diet, which is by far the best diet for people with diabetes eating eggs leads to improvements in risk factors for heart disease.

9. Healthful pregnancy: 

    Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.

10.Pastured Eggs Lower Triglycerides:

    Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

11. Eyesight:

     Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision. They are powerful antioxidants that accumulate in the retina of the eye. Egg yolks contain large amounts of both lutein and zeaxanthin. Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

12. High quality in protein:

   Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need. Eggs are an excellent source of protein, with a single large egg containing six grams of it. Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

13. Weight loss and maintenance:

   The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake. Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.

14. Skin benefits: 

   Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

Eggs are a versatile food that can be prepared in many different ways, such as frying, hard boiling, poaching, scrambling and baking. Eggs can be used as snacks, with hard-boiled eggs being a popular option and even served as a party or picnic food, such as with deviled eggs.

    An Egg today is better than a Hen to-morrow

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