Eggs – 8 Health Benefits Of Eating Eggs
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An egg is a reproductive structure found in many species of animals, including birds, reptiles, amphibians, and some fish and invertebrates. The egg is typically composed of a protective outer layer, a membrane, and an inner nutritive yolk, surrounded by a fluid called the albumen.
In birds, the egg is the basic unit of reproduction and provides a source of nutrition and protection for the developing embryo. Eggs are also a staple food source for humans and are used in various culinary dishes.
Health Benefits Of Eggs
The following are some of the health benefits of eggs to the body:
1. Eggs Are Nutrient Rich
Eggs are considered nutrient-rich because they contain a wide variety of essential vitamins, minerals, and nutrients in relatively small quantities. One large egg contains high-quality protein, which is important for building and repairing tissues, as well as a range of vitamins and minerals including vitamin B12, phosphorus, selenium, and choline. Eggs also contain antioxidants, which help protect cells from damage, and healthy unsaturated fats.
The protein in eggs is considered complete because it contains all of the essential amino acids that your body needs. One large egg provides about 6 grams of protein, which is roughly 12% of the recommended daily intake for an average adult. The protein in eggs is also easily absorbed and utilized by the body, making it a valuable source of nutrition for those who need to build and maintain muscle mass.
Eggs are also a good source of vitamin D, which is important for maintaining strong bones and for supporting the immune system. One large egg contains about 10% of the recommended daily intake of vitamin D. Additionally, eggs contain choline, a nutrient that is important for brain health and for maintaining healthy cell membranes. Choline also plays a role in liver function and fat metabolism.
2. Eggs Provide Excellent Quality Protein
When it comes to protein, eggs are considered to provide excellent quality protein. This means that they contain all of the essential amino acids that your body needs in the right proportions to support growth, repair, and maintenance of tissues. Essential amino acids are those that your body cannot produce on its own and must be obtained through the diet.
Egg protein is also easily absorbed and utilized by the body, making it an efficient source of protein. One large egg provides about 6 grams of protein, which is roughly 12% of the recommended daily intake for an average adult. This makes eggs a good source of protein for people of all ages, including athletes, bodybuilders, and older adults who may need more protein to support muscle mass and overall health.
The quality of protein in eggs is also reflected in their high biological value (BV), which is a measure of how efficiently the protein in a food is used by the body. Eggs have a high BV of around 100, which means that almost all of the protein in eggs is absorbed and used by the body.
3. Eggs Improve Levels of “Good” Cholesterol
The term “good” cholesterol refers to high-density lipoprotein (HDL) cholesterol, which is considered the “good” type of cholesterol because it helps remove low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, from the bloodstream. High levels of LDL cholesterol can increase the risk of heart disease, so it’s important to have a healthy balance of HDL and LDL cholesterol in the body.
Studies have shown that consuming eggs can improve “good” cholesterol levels in the blood. This is likely because eggs contain dietary cholesterol, as well as unsaturated fats, which have been shown to have a positive effect on HDL cholesterol levels. In addition, the protein in eggs has been shown to have a beneficial effect on cholesterol levels.
It’s worth noting, however, that the impact of eggs on cholesterol levels can vary from person to person and may depend on other factors, such as diet and lifestyle. For example, people who follow a low-fat diet and have high levels of LDL cholesterol may see a greater benefit from incorporating eggs into their diet.
4. Eggs Provide A Great Source Of Vitamin D
Vitamin D is a fat-soluble vitamin that is important for a number of different functions in the body. It is essential for maintaining strong bones and teeth, as well as supporting the immune system, and helping regulate blood sugar levels. Vitamin D is also important for the absorption and utilization of calcium, which is another essential nutrient for bone health.
Eggs are a great source of vitamin D, providing about 10% of the recommended daily intake in one large egg. This makes eggs an important food for people who may be at risk of vitamin D deficiency, such as older adults, people with limited sun exposure, and those who follow a vegetarian or vegan diet.
Vitamin D is a relatively rare nutrient in food, and many people may not get enough from their diet alone. Eggs are one of the few food sources of vitamin D, and they provide a convenient and affordable way to get more of this essential nutrient.
5. Eggs Are Filling And Help With Weight Management
The concept of “filling” refers to a food’s ability to provide a sense of fullness and satisfaction, which can help control appetite and reduce overall food intake. When it comes to weight management, having a diet that is filling and helps control hunger is key to success.
Eggs are considered to be a filling food, and they have been shown to help with weight management. This is likely due to the combination of protein, healthy fats, and fiber found in eggs, which help regulate blood sugar levels and keep you feeling full and satisfied for longer.
Studies have shown that consuming eggs for breakfast can lead to greater feelings of fullness and reduce overall food intake throughout the day, compared to eating other breakfast foods. Additionally, eating eggs as part of a weight-loss diet has been shown to be effective for weight management and to result in greater weight loss than other diets.
It’s worth noting, however, that the impact of eggs on weight management may vary depending on other factors, such as diet and lifestyle. Consuming eggs as part of a balanced diet that includes a variety of foods and regular physical activity is likely to be the most effective approach for weight management.
6. Eggs Are Among the Best Dietary Sources of Choline
Choline is an important nutrient that plays a role in a number of different functions in the body, including cell membrane structure, neurotransmitter synthesis, and fat metabolism. It is also important for brain and liver health and for the prevention of certain chronic diseases, such as liver disease and cardiovascular disease.
Eggs are among the best dietary sources of choline, providing about 250-300 milligrams of choline per large egg. This is about half of the recommended daily intake for adults.
Choline is an essential nutrient, meaning that it cannot be produced by the body and must be obtained from the diet. However, many people may not get enough choline from their diet, and a choline deficiency can result in a number of different health problems.
Incorporating eggs into the diet is an easy and convenient way to get more choline, and they provide a rich source of this important nutrient. Additionally, eggs are also a good source of other essential nutrients, such as protein, vitamins, and minerals, making them a nutritious addition to any diet.
7. Eggs Contain Antioxidants That Are Beneficial for The Eyes
Antioxidants help protect the body from damage caused by harmful molecules known as free radicals. These free radicals can contribute to the development of a number of different diseases and health problems, including eye diseases.
Eggs contain antioxidants, such as lutein and zeaxanthin, that are beneficial for the eyes. These antioxidants are particularly important for the health of the retina and macula’s health, both critical components of the eye that play a role in vision.
Lutein and zeaxanthin are pigments that are found in the retina and the macula, and they act as natural filters, protecting the eyes from harmful blue light. These antioxidants also help to maintain the health and function of the cells in the retina and the macula, and they have been shown to reduce the risk of developing age-related macular degeneration, which is a leading cause of blindness in older adults.
Incorporating eggs into the diet is an easy way to get more lutein and zeaxanthin, and to help support eye health. Additionally, eggs are also a good source of other essential nutrients, such as protein, vitamins, and minerals, making them a nutritious addition to any diet.
8. Eggs Help Boost Nutrient Intake for Healthy Aging
As we age, our nutritional needs change, and it becomes increasingly important to ensure we get enough of the right nutrients to support healthy aging. A diet that is rich in nutrients is essential for maintaining overall health, preventing chronic diseases, and promoting healthy ageing.
Eggs are a nutritious food that can help boost nutrient intake and support healthy aging. Eggs are a good source of many essential nutrients, including protein, vitamins, minerals, and healthy fats. Some key nutrients in eggs include vitamin D, choline, and antioxidants, which are all important for supporting healthy aging.
For example, vitamin D is important for maintaining strong bones and a healthy immune system, and it is often referred to as the “sunshine vitamin” because it can be synthesized by the body when the skin is exposed to sunlight. Choline is important for brain and liver health, and it helps prevent a number of chronic diseases. Antioxidants like lutein and zeaxanthin are important for eye health and can help reduce the risk of developing age-related eye diseases.
Incorporating eggs into the diet is an easy and convenient way to get more of these important nutrients and support healthy ageing. Additionally, eggs are versatile and can be prepared in a number of different ways, making them a convenient and tasty option for any meal of the day.