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. 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 they’re good for our hearts. The only downside is that they contain cholesterol, but it’s 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!
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 levels—for most people, eating healthy amounts of eggs won’t 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 own—but this process is not efficient for many people. Eating an egg or two each day is a simple way to make sure you’re 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. It’s important for brain development and function; your body can’t make choline on its own, so it must be consumed through food sources.
While the recommended amount of choline varies depending on age and gender, most people need about 425 milligrams per day (1). When it comes to health benefits specifically for eggs—and there are many—choline 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 concentrated in the retina—the layer of light-sensitive cells at the back of your eye—where they help protect it from damage caused by ultraviolet light.
Eating eggs regularly is linked with a lower risk of age-related macular degeneration (AMD), a condition that affects your central vision as you age. 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. In a study published in the journal Atherosclerosis, researchers found that individuals who consumed two or more eggs per week showed lower levels of triglycerides (blood fats), higher HDL (“good cholesterol”) levels, and smaller waist circumference compared with those who rarely ate eggs.
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 contain many vitamins and nutrients that are good for your body, such as vitamin A (helps with vision), vitamin D (builds strong bones), choline (for pregnant women) and omega-3 fatty acids, which 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 you’re pregnant or breastfeeding, your baby needs extra vitamin D for healthy growth.
Most of an egg’s 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 lutein—an antioxidant that may help prevent age-related macular degeneration (AMD).
The yolk contains nearly all the egg’s 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 isn’t necessarily the case. The US Dietary Guidelines state that it’s important to monitor your cholesterol intake because most people eat more than the recommended daily amount of 300 milligrams per day. 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 limiting saturated fat intake to no more than 7% of your total calories consumed each day since saturated fats raise 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 recommends consuming no more than 300 milligrams of dietary cholesterol per day for healthy adults, which means you can only eat about 1 1/2 eggs per day if you’re following this guideline.
Eggs Raise HDL (The “Good”) Cholesterol.
Eggs are a good source of HDL (high-density lipoprotein) cholesterol, which is often referred to as the “good” cholesterol. The yolks of eggs are full of good cholesterol that can reduce your risk of heart disease and stroke. In addition, the high levels in this dairy product help remove harmful LDLs from arteries while transporting them to be broken down by our bodies within liver cells where they will then get excreted out!
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 you’re 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 contains 6 grams of protein—or 13% of the daily recommended intake for healthy adults. Eggs also contain all nine essential amino acids.
- Choline: Eggs are one of the few dietary sources of choline, a B vitamin that plays an important role in brain function and memory. (Choline is also found in breast milk.)
- Versatile: Eggs can be prepared in many ways, including hard-boiled or soft-boiled, scrambled with vegetables or meat, sliced into omelets or frittatas—there’s no shortage! They’re also inexpensive; egg prices have dropped almost 50% since 2013 thanks to increased production from hens fed soybean meal instead of corn feedstock due to drought conditions, which reduce available corn supplies for animal feed production sources like ethanol production plants that produce fuel from fermenting corn stalks just like beer brewers do by fermenting grains like barley malt with yeast under controlled temperature environments before distillation takes place so that only alcohol remains at the end of the fermentation process (which is then aged).
The best way to use eggs is as part of a balanced diet. Eggs are an excellent source of nutrition and can be included in most foods as long as they are not overcooked. Enjoy your eggs!