Nutrition

11 Health Benefits of Eating Eggs (Evidence Based)

✅ Evidence Based Article

People have eggs for breakfast each day, without realizing how good for health they are.

Eggs are packed with a host of nutrients that help your body to function properly. Eating organic eggs in moderation on a daily basis has been shown to reduce the risk of stroke and heart disease, promote weight loss, maintain eye health, prevent breast cancer, fight fatigue, boost energy levels, keep bones healthy, and many more.

Most importantly, they’re an excellent source of a macronutrient called choline that’s vital for many physiological functions. Without further ado, here are some of the best health benefits of eggs:

1.Provide with a variety of nutrients

Being considered as one of the most nutrient-dense foods on Earth, an egg is loaded with the majority of nutrients your body requires. There are 5 grams of healthy fats and 6 grams of protein in a single boiled egg.

Moreover, it supplies the body with 22% of the recommended daily intake of selenium, 9% of phosphorus, 15% of riboflavin, 9% of vitamin B12, 7% of vitamin B5, 5% of folate, and 6% of vitamin A. It’s also a good source of vitamin B6, vitamin K, zinc, vitamin E, vitamin D, calcium, along with a number of trace nutrients. There are about 77 calories in one hard-boiled egg.

2.They contain all the essential amino acids

If you’re looking for the best source of the high quality protein, consider incorporating eggs into your diet.

The major building block of the body, protein plays a key role in making all types of molecules and tissues that serve functional and structural purposes alike. Like mentioned above, one hard-boiled egg contains 6 grams of the top quality protein, with nine essential amino acids, including tryptophan, threonine, methionine, and leucine.

A research done by the Maastricht University showed that protein aids in weight loss as it increases satiety and prevents hunger pangs. Another study confirmed that a regular consumption of high quality proteins supports bone health, which is particularly important for kids and older people.

A group of researchers from The Netherlands found that dietary protein helps to keep high blood pressure at bay. Finally, protein has also been shown to boost muscle mass as well as improve strength during resistance training.

3.Improve eye health

As we age, our vision gets worse, which is why it’s vital to support eye health. While there are tons of supplements created for eye health support, it’s best to eat your way to healthier eyes. Apart from blueberries and carrots, eggs are crazily good for your eyes, as well.

Eggs are high in powerful antioxidants, such as zeaxanthin and lutein, which accumulate in the eye retina. One French study suggested that the xanthophylls in zeaxanthin have a protective role against cataract and age-related macular degeneration.  British researchers supported the belief that zeaxanthin aids in warding off age-related macular degeneration.

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Zeaxanthin and lutein are abundantly found in egg yolks. A group of researchers from the Tufts University in Boston studied the link between egg yolks and 2 powerful antioxidants – zeaxanthin and lutein, and revealed that a consumption of 1.3 egg yolks daily for 4.5 weeks elevated the blood levels of zeaxanthin by 114% to 142% and lutein by 28% to 50%.

Eggs are also fortified with vitamin A, which is essential for eye health, too. Vitamin A deficiency often leads to common eye health issues, including blindness.

4.Boost your heart health

The increased levels of the “bad” cholesterol or LDL in the body lead to numerous heart issues, according to a scientific report. There are 2 subtypes of LDL, which are categorized by the sizes of the particles – large LDL particles and small, dense LDL. A research found the link between coronary heart disease and plasma low density lipoprotein.

People with an increased level of large LDL particles have a reduced risk of developing heart disease than those with predominantly small, dense low density lipoprotein particles. Eggs slightly increase the levels of LDL cholesterol in the body, but they make the small, dense particles change to large LDL particles. Although it’s not the most pleasant news, it’s still a little yet effective way to support your heart health.

5.Lower the likelihood of breast cancer

Today, nutritionists create a myriad of anti-cancer diets that are believed to prevent certain types of cancers. The diet that consists of whole grains, fruits, veggies, and eggs is thought to lower the likelihood of breast cancer development or growth.

Women who eat at least 2 eggs per week have a reduced risk for breast cancer. Moderation is important here, though. Females who consume more than 3 eggs per day have an increased chance of developing a disease.

6.It’s an amazing source of choline

The macronutrient choline is vital for a few crucial physiological functions, such as nerve function, neurological development, metabolism, and muscle control.

You might not find choline on food labels and you might not even know about this macronutrient, but it has a lot of health benefits. Eggs are overbrimming with choline and they’re considered to be the biggest sources of it.

One egg supplies the body with around 100 mg of choline. Even though there is no exact recommended daily consumption of choline, it’s suggested that females should consume at least 425 mg to 500 mg of choline per day.

If you’re pregnant or breastfeeding, you might need more milligrams of this macronutrient. Men should consume at least 550 mg of choline per day. Eating 1 to 2 eggs daily will provide your body with enough choline for better health.

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7.Prevent metabolic syndrome

Eating eggs regularly may also help you prevent metabolic syndrome or syndrome X, which is a combination of different conditions that trigger a number of serious diseases, including cardiovascular diseases, diabetes, stroke, and heart failure.

The conditions are excess body fat (particularly in the waist area), elevated glucose levels, abnormal cholesterol levels, high blood pressure, and insulin resistance.

Due to numerous disputes over the negative aspects of egg consumption and misinformation posted online about the harmful consequences of an egg diet, many people begin to avoid eggs. In reality, tons of the latest studies have proven that eating 3 eggs per day is actually good for the body as it decreases the likelihood of metabolic syndrome.

A Korean study that involved 2,887 and then 1,663 participants aged over 40 who consumed eggs for 3.2 years showed that moderate to high egg consumption could prevent metabolic syndrome. According to a study eating eggs has a significant, positive impact on triglyceride and blood sugar levels – especially in males. More research is required to prove this benefit for middle-aged and older people.

Besides warding off metabolic syndrome, eating eggs naturally provides the body with carotenoids. The proper consumption of carotenoids daily ensures a longer life span and reduces mortality from chronic diseases.

The scientific review claimed that the carotenoids found in eggs are ideal for those who ear tons of leafy greens each day. Consuming raw veggies alongside cooked eggs improves the carotenoid absorption from the vegetables.

8.Ward off skin cancer

The zeaxanthin and lutein found in eggs don’t only maintain your eye health. Thanks to their abilities to filter harmful light wavelengths, including blue spectrum rays, zeaxanthin and lutein protect your skin, too. They prevent the oxidative damage the light, particularly UV rays, causes to the skin. A scientific review confirmed that eating eggs can reduce the risk of developing skin cancer.

Eggs are high in 5 of 8 nutrients that ward off skin cancer. Even though eating eggs alone won’t protect you from cancer, including at least 2 eggs into your daily menu will significantly lower your risk. Just ensure the eggs you consume are of the highest quality possible.

9.Assist in brain development and liver function

Choline is an essential macronutrient needed for a proper brain development and optimal liver function. Eggs are among the richest sources of choline and therefore they’re highly recommended for liver and brain health.

Poor liver function is one of the most warning signs of a choline deficiency that can result in a number of negative consequences. The deficiency of choline has been linked to fatty liver disease. Moreover, a study conducted by the University of North Carolina indicated that the decreased levels of choline in the body might trigger certain cancers.

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Another research showed that eating enough choline aids in treating and preventing many neurological issues, including depression. Additionally, this macronutrient helps to boost cognitive function and enhance memory.

10.Lose weight

Known for their rich protein content, eggs are a must-eat food for athletes and people looking to lose weight or keep it off. Besides great protein content, eggs contain nutrients that aids in weight loss.

Lutein is one of those nutrients. While lutein is best renowned for its important role in maintaining skin and eye health, a group of researchers demonstrated the way lutein can affect the physical activity of people. The increased intake of foods rich in lutein, including eggs, helps to boost the levels of physical activity.

Most importantly, eggs contain quality protein that helps you feel full quicker and avoid frequent kitchen trips. If you’re trying to deal with your constant cravings, eggs make an amazing weight loss snack. According to the satiety index of eggs, which is a measure of how well eggs can keep you from consuming calories and still feel full over 36 hours. You can enjoy one hard-boiled egg for breakfast without worrying about hunger pangs in 30 minutes.

11.Increase the good, HDL cholesterol levels

Eating eggs can also assist in increasing the levels of high-density lipoprotein, or the good cholesterol in the body. A regular egg consumption has been proven to elevate the good cholesterol levels by 10%. The Framingham Heart Study showed that people with the increased levels of high-density lipoprotein cholesterol had a reduced risk for developing cardiovascular diseases, including coronary artery disease.

A group of scientists from Boston VA Healthcare System indicated that people with higher HDL cholesterol levels tend to live longer than those with higher LDL levels. Another study revealed that individuals with higher levels of high-density lipoprotein have a significantly decreased risk of stroke.

Eggs have got a really bad reputation for the last decade and more and more people start to eliminate them from their diets. Unless you’re a vegan, adding 2 to 3 eggs into your daily eating plan can greatly improve your health.

Remember that eggs are different and there are a lot of cheap and fake eggs that can trigger a host of serious diseases. Choose eggs wisely and cook them correctly. It’s considered that hard-boiled eggs are healthier than fried ones. Fried eggs are full of unhealthy fats that increase your risk factor for heart disease and obesity.

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