As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits. Loaded with 13 essential vitamins and minerals, eggs also provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.
The yolk contains fat-soluble vitamins (such as vitamins D and E) and essential fatty acids, while most of the protein is found in the egg white.
Eggs are an important and versatile ingredient for cooking, and their chemical make-up is key to many important baking reactions. There are lots of different types of egg, the most common being chicken, while more gourmet choices might include duck, goose, and quail.
Nutritional Benefits Of Eggs
One medium chicken egg (boiled) contains:
84 kcal / 351 KJ
8.3g protein
5.7g fat
1.6g sat fat
18mcg folate
1.89mcg vit D
Top 5 Health Benefits Of Eggs
1. Highly nutritious
Whole eggs are nutritionally rich, supplying almost every nutrient you need. They are useful sources of some of the hard-to-get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, which we must obtain from our diet.
Furthermore, if you choose brands enriched with omega-3 fatty acids, due to the diet the chickens are fed, you’ll benefit from higher omega-3 fatty acids as well as fat soluble vitamins such as vitamins A and E.
2. May support heart health
Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle to be beneficial.
3. Source of choline
Eggs are one of the best dietary sources of choline. This little talked about nutrient is needed by everyone of us for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breast feeding, when an adequate supply of choline is essential for normal brain development.
4. May support eye health
As we age its normal for our vision to start to deteriorate but there are some useful nutrients, obtained from a balanced diet, which may help support eye health. Eggs are one example of an eye-friendly food. The yolk contains large amounts of carotenes, of note are lutein and zeaxanthin, which are important for preventing macular degeneration and cataracts. Eggs are also a source of vitamin A which is key for good eyesight.
5. May support weight management
Eggs are rich in protein, which is more filling than either fat or carbohydrate. As a food choice, eggs score well, being high on the satiety index, a measure of how filling a food is. In fact, studies show that an egg breakfast is more sustaining than the equivalent calorie counted carb breakfast and, what’s more, may help reduce your calorie intake later in the day.
More Benefits of Eggs may include:
Eggs Increase Good Cholesterol (Hdl)
Eggs raise cholesterol, yes. But it’s the good cholesterol (HDL) that reigns. To explain it further, HDL is high-density lipoprotein. It’s been suggested that elevated levels of HDL lower the risk of stroke and heart disease. And just to clear up the cholesterol conundrum, your liver produces cholesterol every day, but when you eat more of it, the liver simply produces less. So, it evens out. Eggs don’t raise cholesterol in the blood of most people, saturated fats from processed foods do. And so does too much red meat.
Eggs Reduce The Risk Of Heart Disease
Eggs must be eaten in moderation, just like everything else because yes, if you eat an overabundance of eggs every day, and if you eat them fried in lots of butter and on top of a juicy burger, well, your heart may suffer. But eggs do contain heart-healthy and heart disease-preventing nutrients. Folate, unsaturated fatty acids, Vitamin E, and some B Vitamins are found in eggs.
Eggs Are Good For Brain Health
An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.
Eggs Are Satisfying
A scale called the Satiety Index ranks the egg as very high. It’s a high-protein food that increases fullness because eggs are filling and so nutrient-dense. Eating a satisfying food like eggs helps to prevent snacking as well.
Eggs Can Lower The Risk Of Breast Cancer
A research study at Harvard University cited that eggs could lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.
How To Select And Store Eggs
It’s important to point out there is no nutritional difference between white and brown eggs. The taste and quality are the same. Fun fact: Backyard chickens often lay brown eggs. Yes, the eggs of these home-raised chicken taste delicious, but it is because of the quality of the feed, not the colour of the eggs.
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