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Group of brown raw chicken eggs, one is broken, yolk egg visible, isolated on white, studio shot. Getty Images

Health benefits of eating eggs

Eggs are one of the most nutritious and versatile foods you can eat. They are a reliable source of high-quality protein, healthy fats, vitamins, minerals, and antioxidants that support your health and well-being. In this article, we will explore some of the amazing health benefits of eating eggs and how to include them in your diet.

1. Eggs are highly nutritious

Eggs are packed with nutrients that your body needs for optimal functioning. One medium-boiled egg provides:

  • 84 calories

  • 8.3 grams of protein

  • 5.7 grams of fat (mostly unsaturated)

  • 1.6 grams of saturated fat

  • 18 micrograms of folate (9% of the daily value or DV)

  • 1.89 micrograms of vitamin D (9% of the DV)

  • 14% of the DV for pantothenic acid (vitamin B5)

  • 23% of the DV for vitamin B12

  • 20% of the DV for riboflavin (vitamin B2)

  • 7% of the DV for phosphorus

  • 28% of the DV for selenium

Eggs also contain trace amounts of other nutrients, such as vitamin A, vitamin E, vitamin B6, calcium, zinc, iron, and iodine. Eggs are considered a complete protein source, meaning they contain all nine essential amino acids that your body cannot make on its own. These amino acids are important for building and repairing tissues, hormones, enzymes, and antibodies.

Some eggs are enriched with omega-3 fatty acids, which are beneficial for your heart, brain, and eye health. These eggs come from chickens that are fed a special diet rich in flax seeds, fish oil, or algae. Omega-3 enriched eggs may contain more vitamin A and vitamin E than regular eggs.

Eggs are highly nutritious and provide a range of essential nutrients that support your health.

2. Eggs may support heart health

Eggs have been unfairly demonized in the past for their high cholesterol content. However, recent research has shown that dietary cholesterol does not necessarily raise blood cholesterol levels or increase the risk of heart disease in most people.

In fact, eggs may have some protective effects on your heart health. Eggs are rich in choline and betaine, two nutrients that help lower homocysteine levels in your blood. Homocysteine is an amino acid that can damage your blood vessels and increase your risk of heart disease and stroke.

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Eggs also contain antioxidants such as lutein and zeaxanthin, which protect your eyes from harmful blue light and may also lower your blood pressure and inflammation.

A large study involving half a million people in China found that eating one egg per day was associated with a lower risk of heart disease and stroke compared to not eating eggs. However, this does not mean that you can eat unlimited eggs without any consequences. It is important to eat eggs as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, and other healthy foods.

Eggs may support your heart health by lowering homocysteine levels, blood pressure, and inflammation. They also contain antioxidants that protect your eyes from blue light damage.

3. Eggs are a source of choline

Choline is a nutrient that is essential for brain function, memory, nerve signaling, and metabolism. It is also involved in the synthesis of phospholipids, which are the main components of your cell membranes.

Choline is especially important during pregnancy and breastfeeding, as it is crucial for the development of the baby’s brain and nervous system. Choline deficiency during pregnancy may increase the risk of neural tube defects and impair cognitive development in the offspring.

Eggs are one of the best dietary sources of choline. One medium-boiled egg contains about 147 milligrams of choline, which is 27% of the recommended daily intake for women and 22% for men.

Eggs are a rich source of choline, a nutrient that is vital for your brain function, memory, nerve signaling, and metabolism. Choline is especially important during pregnancy and breastfeeding.

4. Eggs may support eye health

As we age, our vision may start to deteriorate due to several factors such as oxidative stress, inflammation, and exposure to blue light from digital devices. However, some nutrients may help protect your eyes from these damages and prevent or delay age-related eye diseases such as macular degeneration and cataracts.

Eggs are one example of an eye-friendly food. The yolk contains substantial amounts of carotenoids, especially lutein, and zeaxanthin, which are powerful antioxidants that accumulate in the retina of your eye and protect it from blue light and free radical damage.

Lutein and zeaxanthin may also help reduce the risk of macular degeneration and cataracts, which are the leading causes of blindness in older adults.

Eggs also provide vitamin A, which is essential for maintaining your night vision and preventing dry eyes. Vitamin A deficiency can lead to a condition called xerophthalmia, which can cause irreversible blindness if left untreated.

Eggs may support your eye health by providing antioxidants such as lutein and zeaxanthin, which protect your retina from blue light and oxidative stress. Eggs also provide vitamin A, which is important for your night vision and preventing dry eyes.

5. Eggs are easy to prepare and versatile

One of the best things about eggs is that they are easy to prepare and can be enjoyed in many ways. You can boil, scramble, poach, fry, bake, or microwave them in a matter of minutes. You can also use eggs to make omelets, frittatas, quiches, pancakes, muffins, cakes, and more.

Eggs are a powerful addition to any meal of the day. You can have them for breakfast with some whole wheat toast and fruit, for lunch with a salad or sandwich, or for dinner with some roasted vegetables and rice. You can also snack on hard-boiled eggs or make devilled eggs for a party.

Eggs are also inexpensive and widely available in most grocery stores. They have a long shelf life and can be stored in the refrigerator for up to three weeks or in the freezer for up to a year.

Eggs are easy to prepare and versatile. You can cook them in several ways and use them to make different dishes. Eggs are also inexpensive and have a long shelf life.

Conclusion

Eggs are one of the most nutritious and versatile foods you can eat. They provide high-quality protein, healthy fats, vitamins, minerals, and antioxidants that support your health and well-being. Eggs may also have some benefits for your heart, brain, eye, and metabolic health. You can enjoy eggs as part of a balanced diet that includes other wholesome foods.

IAmDrSsekandi

MBChB (MUK), Graduate Fellow, Department of Physiology, Makerere University Founder and Content Creator Peer reviewer, Associate Editor

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