If there was a competition for perfect food, eggs would be a contender. They’re readily available, easy to cook, affordable and packed with full of vitamins and minerals, and they can be an amazing addition to your diet if you have your health in mind.
Here are 6 health benefits of eggs that have been confirmed in studies.
Eggs Boost Brain Health and Keep you Sharp
Eggs could give your brain a boost due to an essential nutrient called choline. Choline is an incredibly important nutrient that most people don’t even know exists.
According to a study published in the American Journal of Clinical Nutrition looked at 1,391 volunteers between the ages of 36 and 83 and found that increased dietary choline was associated with improved cognitive function, including verbal and visual memory.
Another study published in the British Journal of Nutrition looked more than 2,000 adults in their 70s found positive associations between increased choline and better performances on cognitive tests of perception speed, sensory-motor speed, cognition, and executive function.
Did you know that eggs are one of the richest foods with choline?
An only one whole large egg can provide 35 percent of your daily choline needs — which is good news because according to a study published in The Journal of the Federation of American Societies for Experimental Biology, 90% of Americans do not get enough of it.
Eggs also contain other nutrients that can delay Alzheimer’s disease and dementia.
2. Eggs Promote Good Eye Health
Egg yolks contain a high level of antioxidants lutein and zeaxanthin. These are potent antioxidants that can reduce your risk of developing macular degeneration and other common eye problems.
According to a study conducted by researchers from Tufts University and published in the August 1999 edition of the American Journal of Clinical Nutrition, these antioxidants—increase dramatically within the body when egg yolks are consumed.
These benefits cannot be reaped if you avoid eating the yolk of the egg and eat only the white of the egg, as these nutrients are specific to the yolk.
According to a 2001 article by Alfred Sommer published in the Encyclopedia of Life Sciences, vitamin A deficiency results in more than 500,000 new cases of blindness each year.
3. Eggs could help you Lose Weight
Eggs score high on a scale called “the satiety index”, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.
People who ate protein-rich eggs for breakfast were able to control their appetites while attempting to lose weight, according to a study published in the Journal of the American College of Nutrition.
Most of us gasp over the fat content of eggs and think they couldn’t possibly aid in weight loss, nothing could be further from the truth.
This was due to experiencing less hunger – greater satiety: after an egg breakfast (as compared with the control group who ate a carbohydrate-rich bagel for breakfast). And that led the egg-eaters to consume fewer calories after eating eggs – compared to the others
This led the egg-eaters to consume notably fewer calories after eating eggs – an effect that lasted up to 36 hours in some individuals.
4. Reduced Risk of Heart Disease and Breast Cancer
LDL cholesterol, also known as “bad” cholesterol, high levels of LDL is linked to an increased risk of cardiovascular diseases.
But, LDL is divided into subtypes based on the size of the particles, there are small LDL particles and large LDL particles.
And many studies have shown that people who have small LDL particles have a higher risk of heart disease than the people with large LDL particles.
Even if eggs tend to raise LDL cholesterol in some people, studies have shown that eggs change the particles from small to large LDL, which is a breakthrough.
A study performed by scientists from the Department of Nutrition at the University of North Carolina at Chapel Hill found that the choline that eggs contain is not only useful for maintaining good brain function, they’re also good for heart function and may play a preventative role when it comes to breast cancer
5. Eggs are one of the most nutritious foods on the planet
An egg contains:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
This comes with 6 grams of protein, 77 calories and 5 grams of healthy fats.
Eggs also contain various nutrients that are necessary for our health. Also if you can get omega-3 enriched eggs, these are even better, because they contain higher amounts of omega-3 fat and are much higher in vitamins A and E.
6. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
Proteins are also called the main “building blocks” of the human body because they’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in your diet is very important, and studies show that currently recommended amounts may be too low.
Eggs are a great source of protein, with a single large egg containing 6 grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them, and eating enough protein could help you with weight loss, lower blood pressure, muscle mass and optimize bone health.
About the intake…
If you do not have a history of heart disease and you are in good health, you can include eggs as part of a healthy diet.
If you have high cholesterol levels, heart disease or type 2 diabetes, you should speak to your healthcare provider or dietitian about how many eggs are right for you.