Eggs are among the healthiest and most nutritious foods as they are loaded with protein, vitamins, and minerals. Here are the top 10 health benefits of eating eggs, supported by science.
Here is a list of the health benefits of eating eggs.Β They are high in protein, which can help with weight loss, and they contain choline, which helps your brain function (for me, it was a reason to start making my own breakfast!), as well as vitamins A, D, E, and K. They also have almost no saturated fat, so theyβre good for our hearts. The only downside is that they contain cholesterol, but itβs not a bad thing because we need cholesterol to make new cells. Cholesterol comes from animal products like eggs because animals eat plants. If you want the benefits of eggs without cholesterol, then try a vegan diet!
Key Takeaways:
- Eggs are a rich source of high-quality protein, essential amino acids, vitamins, and minerals.
- Despite being high in cholesterol, eggs have little impact on blood cholesterol levels for most people.
- Eggs contain vitamin D, choline for brain health, and antioxidants for eye health.
- Regular consumption of eggs is associated with lower triglyceride levels and improved lipid profile.
- The yolk of an egg is nutrient-dense and contains essential nutrients like protein, vitamins, and antioxidants.
- Eggs are versatile and can be included in various dishes to enhance nutrition.
The top 10 health benefits of eating eggs
Eggs are a good source of inexpensive, high-quality protein.
Eggs are a good source of inexpensive, high-quality protein. They contain all essential amino acids and provide protein with a digestibility rating (i.e., how easily your body can break it down) of 92 percent or higher. They are also an excellent source of B vitamins, iron, and zinc.
Eggs were once thought to be unhealthy due to their cholesterol content. However, research has shown that dietary cholesterol has very little effect on blood cholesterol levelsβfor most people, eating healthy amounts of eggs wonβt increase their risk for heart disease or stroke (or increase their weight).
Eggs are one of the few foods that contain vitamin D.
Although eggs are high in cholesterol, they are also a good source of vitamin D. Vitamin D is important for bone health and can help prevent osteoporosis.
In fact, eggs are one of the few foods that contain significant amounts of naturally-occurring vitamin D. Exposure to sunlight enables your body to produce some vitamin D on its ownβbut this process is not efficient for many people. Eating an egg or two each day is a simple way to make sure youβre getting enough vitamin D; plus, it will be easier than getting out into the sun!
Eggs contain choline, which is good for brain health.
Choline is an essential nutrient that you get from eating foods like eggs, meat, fish, and dairy products. Choline is important for brain development and function. Your body cannot produce choline, so it must be obtained from food.
Most people need about 425 milligrams of choline per day, but the recommended amount can vary based on age and gender. When it comes to health benefits specifically for eggsβand there are manyβcholine ranks high among them!
Egg yolks support eye health.
Eggs are an excellent source of lutein and zeaxanthin, two antioxidants that are critical for eye health. Lutein and zeaxanthin are found in the retina, which is located at the back of your eye. They protect the retina from harm caused by ultraviolet light.
Regularly eating eggs can decrease the risk of age-related macular degeneration (AMD), a condition that affects central vision as you get older. This can make it difficult to see faces or read, which can affect your quality of life later on in life.
As an egg ages, the white becomes more watery while the yolk becomes thicker and less likely to break.
This can be beneficial for people who are forced to cook eggs for long periods of time due to a lack of refrigeration. The older the egg, the less likely it is that your yolk will break when you crack open your cooked egg.
Additionally, research has demonstrated that eating eggs regularly may help protect against heart disease. A study in the journal Atherosclerosis found that people who ate two or more eggs per week had lower blood fat levels, higher βgood cholesterol,β and smaller waist size than those who didnβt eat eggs often.
Eggs are a versatile food that can be prepared in a variety of ways.
Eggs are versatile and can be prepared in a variety of ways. They can be used in baking, cooking, salads, sandwiches, and casseroles. If you are looking for a healthy breakfast option to start your day off right, then eggs may be just what your body needs.
Eggs have lots of vitamins and nutrients like vitamin A for vision, vitamin D for strong bones, choline for pregnant women, and omega-3 fatty acids to reduce inflammation in the body.
Foods with fat help our bodies absorb fat-soluble vitamins A, D, E, and K.
Eggs are a great source of fat, which is needed to absorb the fat-soluble vitamins A, D, E, and K. These vitamins are found in foods like eggs and liver.
Fat-soluble vitamins are important for healthy skin, hair, and eyes. If youβre pregnant or breastfeeding, your baby needs extra vitamin D for healthy growth.
Most of an eggβs nutrients are found in the yolk.
The yolk is rich in nutrients, including protein and vitamins A, D, B12, and folate. One large egg contains about 6 grams of protein and an even higher concentration of luteinβan antioxidant that may help prevent age-related macular degeneration (AMD).
The yolk contains nearly all the eggβs cholesterol as well as most of its fat, which makes it a good source of energy. Yolks also contain lecithin, a substance that can improve cholesterol levels by breaking down fats in your body.
Dietary cholesterol is not necessarily bad for you.
However, it is important to monitor your cholesterol intake because most people eat more than the recommended daily amount of 300 milligrams per day.
You might have heard that dietary cholesterol is bad for you, but this isnβt necessarily the case. The US Dietary Guidelines recommend monitoring cholesterol intake because most people eat more than the recommended daily amount of 300 milligrams. However, there is no evidence that shows eating foods with dietary cholesterol causes cardiovascular disease (CVD).
The main reason many people think dietary cholesterol is unhealthy is because it increases blood levels of LDL (bad) cholesterol, which can lead to CVD such as stroke and heart disease. The American Heart Association recommends that you consume a maximum of 7% of your total daily calories from saturated fat. This is because saturated fat can increase both LDL and HDL (good) cholesterol levels in the body.
One large egg has about 213 milligrams of cholesterol, all of which is found in the yolk, with very little in the white. The American Heart Association advises adults to limit their daily intake of dietary cholesterol to 300 milligrams. This means that, according to this guideline, you should eat no more than about 1 1/2 eggs per day.
Eggs Raise HDL (The βGoodβ) Cholesterol.
Eggs are a good source of HDL (high-density lipoprotein) cholesterol, which is often referred to as the βgoodβ cholesterol. The yolks of eggs are full of good cholesterol that can reduce your risk of heart disease and stroke. The high levels in this dairy product help remove harmful LDLs from arteries and transport them to liver cells for breakdown and excretion.
Eggs are Linked to a Reduced Risk of Heart Disease:
A diet high in HDL cholesterol has been shown to reduce the risk of heart disease and stroke.
The cholesterol in eggs does not have a significant effect on blood cholesterol levels in most people. In fact, eggs can actually help to improve the lipid profile by increasing HDL (good) cholesterol and lowering triglycerides. A large prospective study showed that people who ate one egg per day had a lower risk of heart disease than those who consumed no eggs.
Eggs contain essential amino acids.
Amino acids are the building blocks of proteins. Eggs contain all nine essential amino acids, which are used by our bodies to build muscle tissue and create enzymes. Eggs are the perfect food if youβre looking to build muscles or create enzymes. They contain all nine essential amino acids, which help our bodies produce proteins and keep us healthy!
Eggs are a good source of protein, choline, and other nutrients.
One large egg provides 6 grams of protein, equivalent to 13% of the recommended daily intake for healthy adults. Additionally, eggs contain all nine essential amino acids.
Choline: Eggs stand out as a rich dietary source of choline, a vital B vitamin crucial for brain function and memory. (Choline is naturally present in breast milk as well.)
Versatile: Eggs offer endless preparation possibilities, such as hard-boiled, soft-boiled, scrambled with vegetables or meat, and sliced into omelets or frittatas. Their affordability is noteworthy; egg prices have decreased by almost 50% since 2013. The drop happened because more hens were produced by feeding them soybean meal instead of corn. This change was necessary because drought conditions affected the supply of corn for animal feed.
Conclusion
Eggs are a valuable addition to a balanced diet due to their nutritional richness. Including eggs in moderation can contribute to overall health and well-being. Enjoy the benefits of eggs as part of a diverse and healthy eating plan.
Health benefits of eating eggs
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, heβs transforming how people approach their fitness journey through data-driven methodologies.