If we list the most controversial food products, eggs will surely be in the first 10.
For some people, eggs are the perfect foods with ultimate health benefits, while for others, eggs are nothing but a cholesterol bomb.
It took multiple years of determined researchers to prove that eggs are nutritious and are the perfect food from Nature. Today there is no denying that eggs are powerhouses of nutrition.
Have a look as we present health benefits of egg- The power food of Nature
Let’s unearth Egg Nutrition
An egg contains 75 calories of goodness. Here are all the nutrients you grab in an egg-
Carbohydrates- 0.6 gms
Fat- 5.0 gm (including cholesterol of 0.21gm)
Vitamin A- 6% of Recommended Dietary Allowance (RDA)
Vitamin B5- 7%
Vitamin B12- 9%
Vitamin B2- 15%
Vitamin B6, D, E, K
As you can see, eggs are loaded with nutrients except for Vitamin C. Now we can easily understand the benefits these nutrients will provide to our body.
Amazing Health Benefits of eating Eggs
Eggs improve heart health
High in HDL
Eggs are high in HDL, i.e., high-density lipoprotein. These are also called good cholesterol as they absorb the bad cholesterol and transfer it back towards the liver, where it is flushed out of the body. With a high amount of HDL in the body, there is a low risk of heart diseases.
High in Omega 3 fatty acids
Our body obtains triglycerides from unhealthy foods that we consume. It may lead to obesity, diabetes, and eventually multiple heart disease. Omega 3 fatty acids lower triglycerides from blood and reduce the risk of heart damage.
Transformation in LDL
LDL or low-density lipoproteins build up cholesterol in the arteries and pose a threat to heart health. However, researchers state that smaller particles of LDL have a higher possibility of accumulating in arteries than larger particles. Eggs transform the size of LDL particles and merge many smaller ones into a large LDL that will cease blocking arteries.
Eggs are beneficial for the brain health
Presence of Choline
Choline is a crucial micronutrient essential for the proper functioning of the brain. However, not many are aware of this nutrient. Eggs contain choline in abundance that builds cell membranes and regulates the memory power of an individual.
Powerhouse of B vitamins (Vitamin B6, B12)
B vitamins are crucial for brain health as they play a pivotal role in regulating sugar levels in the brain. They are also elemental in curing depression at early stages.
Abundance of Folate
Folate is vital, especially for the elderly. When cognitive diseases such as dementia creep in during the later periods of one’s life, it is folate that helps antidepressant treatments to perform well and cure these.
Eggs build immunity
Storehouse of Vitamin D
Vitamin D is essential, and there is a small list of foods providing it. However, eggs have vitamin D in abundance, which is the key to maintaining a healthy immune system.
Vitamin B6 for rescue
Eggs contain Vitamin B6 that is essential in forming new and healthy immune cells. These also discard the unhealthy ones in the process.
Zinc & Selenium for immunity
The amount of zinc and Selenium in the eggs is crucial in making it an immunity-boosting food as these are nutrients required for the functioning of the immune system.
Vitamin A saga
Albert Szent Gyorgi, a Nobel Prize laureate, once said, “Vitamin A is a substance that makes you ill if you do not eat it.”
Rightly so, vitamin A is crucial for gut immunity that is the most susceptible organ to diseases, and eggs have it in abundance.
Eggs boost eye health
We already know that eggs are vitamin silos. There is Vitamin A that protects the eyes and continuously clears the cornea to maintain its health. Similarly, Vitamin E protects the eye cells from damage, and the B vitamins reduce oxidative stress and prevent glaucoma.
Lutein and Zeaxanthin
These compounds are absolute necessities for eye health. Various pivotal functions such as filtering the blue light, preventing macular degeneration, and keeping cataracts at bay are a few of the benefits of these compounds. Eggs contain them in abundance and hence help in maintaining eye health.
Eggs build the muscles and bones
Proteins are undoubtedly the essential nutrient our body needs, and it is rightly titled as the building blocks of our body. A single large egg that contains a bit over 6 grams of protein is a substantial part of our daily requirement. Proteins are responsible for repairing and maintaining body tissues. When your body acquires the right amount of proteins, it helps build strong muscles and bones.
Eggs also contain 9 amino acids helping the body to absorb proteins better.
Eggs aid in weight loss
Proteins for fullness
The craving for food is the primary cause of weight gain. Unhealthy snacking in the process leads to unwanted fat and extra calories. Eggs can satisfy your hunger and keep you full due to their protein presence. Proteins are high at the satiety index and control the urges to snack.
If you replace your regular breakfast with eggs, you can surely lose weight within 8 weeks.
Eggs promote fetal health
Contain Folic acid
Folic acid is provided from the onset of pregnancy to prevent any congenital disabilities in the fetus. Since eggs have folic acid and folate in large quantities, these are beneficial for maintaining proper fetal development. Apart from it, choline and omega- 3 fatty acids are also helpful for the growth and development of a healthy baby.
How many eggs are safe to eat in a day?
You will be surprised to know that there have been multiple studies to spot the correct number of eggs for a healthy life. We list the results from a few of the studies.
An 88-year-old man consumed 25 eggs every day for a month, and his test reports did not contain high cholesterol ratios. He lived a healthy life.
Researchers asked a group of people to have 1 to 3 eggs every day. For 70% of those, cholesterol levels did not deter, while 30% did face a slight surge in the LDL levels.
The research by Nurses Health Study determined that if the person eating eggs has diabetes, eating more than 1 egg per day can increase the risk of heart diseases.
Most researchers from around the world recommend eating up to 3 eggs in a day. However, scientists are yet to realize if there are any potential dangers of eating more eggs. Also, they clearly state that response is determined by the body type. Hence, opt for eating more eggs only if you are a healthy adult without any diseases.
When is the best time to eat eggs?
Though there is no specific time to eat the nutrition-packed eggs, yet we have tried to ease your query through a few recommendations.
Breakfast: Having a filling breakfast can instantly energize your body and get you ready for the day. Since eggs are packed with nutrition, having these in the morning can be the right start to a busy day.
Post exercises: Strenuous exercises lead to tiny tears in the muscles. Protein in our body instantly heals these. However, if you eat eggs within 30 minutes of workout, healing muscles will be simpler and will also refill your body’s protein needs.
In between meals- Snacking is your enemy if you are looking forward to losing weight. However, the urge is sometimes irresistible, and nothing can be better than a quick egg recipe. It fills you instantly and also satiates the hunger.
Before- Midnight cravings are real. Many of us do reach out for unhealthy foods to satiate hunger at odd hours. To avoid the situation, eat eggs before going to bed. You will neither have midnight craving nor disturb your sleep ritual.
How to buy eggs?
If you are looking for premium quality eggs, opt for organic ones. These are packed with nutrition and contain higher protein levels, potassium, copper, and Vitamin D compared to conventionally grown eggs.
Here are a few steps to procure the best eggs with maximum benefits.
- Purchase from reputed vendor
- Look for eggs with clean shells
- There must not be the tiniest crack in the shell
- Avoid eggs with thin shells
- Examine the expiry date
- Carefully study the labels
After purchasing fresh eggs, ensure to store them well. Nutritionists recommend storing eggs in the refrigerator as eggs may sweat at room temperature, creating a breeding ground for bacteria.
Is there a healthier process of cooking eggs?
Eggs are healthy foods, and we must learn to consume them with their maximum benefits. Avoiding oil and hefty spices will improve the nutrient levels of the eggs. Hence opt for boiled, poached, scrambled, or add in veggies in the egg omelet to enhance the nutrition levels.
Eating eggs depends on your taste buds. Determine what excites you and is suitable for your body.
Who should avoid eating eggs?
Not every gut happily welcomes eggs. When it is excellent for some, it may not be the same for others. So if your stomach does not like eggs and creates bowel problems, avoid eating them as you can always have multiple egg substitutes around.
Some people may also develop an allergy to eggs. The outcome can be negligible or life-threatening. Hence, carefully look for symptoms after consuming eggs. In case of slight uneasiness, report to the doctor and discontinue having eggs.
Eggs are packed with nutrients and are also affordable food products. In today’s time, the egg industry is flourishing since people are aware of egg nutrition. You can also include these in your diet and enjoy the benefits as it will not take more than 2 weeks to realize the impact of egg on your body and imbibe its nutrition for a healthy, happy tomorrow.