Eggs have been part of our diet since time immemorial. Not only are they easy to obtain, but they are also extremely nutritious. They are often said to be mother nature’s superfood. They are also called nature’s “multivitamins”. Only recently have we really been able to discover how good they are for us. This article will talk more about the benefits of eggs for the body
Health benefits of eggs
- Whole eggs are extremely nutritious: Eggs are jam-packed with a wide variety of nutrients. Most of these nutrients are also vital for the healthy functioning of the body. This is easier to believe when we consider that all the nutrients present in the whole egg work together to turn a single fertilized cell into a chicken. It is important to remember that all the nutrients are present in the yolk. The white part is made up of proteins. An egg contains:
- Vitamin B12 (cobalamin): 9% of the GDR
- Vitamin B2 (riboflavin): 15% of the GDR
- Vitamin A: 6% of the GDR
- Vitamin B5 (pantothenic acid): 7% of the GDR
- selenium: 22% of the GDR
- Vitamin D: 85% of the RDA
- Folate: 50% of the RDA
- Eggs also contain small amounts of almost every vitamin and mineral the human body requires, including calcium, iron, potassium, zinc, manganese, vitamin E and many more.
- A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and traces of carbohydrates.
- Eggs are excellent sources of protein: Proteins are the main building blocks of the body and serve both structural and functional purposes. They are made up of amino acids that join together and then fold into complex shapes. There are about 21 amino acids that the body uses to build its proteins. Nine of these amino acids that the body cannot produce are known as essential amino acids. The egg contains all nine amino acids and in sufficient quantity to support effective muscle growth, recovery and maintenance.
- Eggs improve the cholesterol profile: One large egg contains 212 mg of cholesterol, which is a lot compared to most other foods. However, dietary sources of cholesterol have minimal effect on blood cholesterol levels. Eggs help raise levels of high-density lipoprotein (HDL), or “good” cholesterol, as it’s commonly known, which is one of the reasons why eggs have been found to have little or no effect on the risk of heart disease. One study found that eating 3 whole eggs a day reduced insulin resistance, increased HDL, and increased LDL particle size in people with metabolic syndrome.
- Eggs are the best dietary source of choline: Choline is an important nutrient that is made in the liver. It is needed to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes. However, since most people do not produce enough choline to meet daily needs, it must be consumed through the foods you eat. The best dietary sources of choline are egg yolks. One large egg contains 113 mg of choline.
- Eggs are great for healthy hair: Eggs are a nutrient-rich hair superfood. Vitamins A and E, biotin, and folate are just a few of the nutrients found in eggs that are said to help keep hair thick and healthy. The yolk is loaded with healthy fats, which help replenish moisture and keep strands looking sleek and shiny. And since hair is 80% protein, applying protein-rich eggs to hair can help replenish protein lost through styling, making hair stronger and more heat resistant. Applying eggs directly to the roots helps to infuse the hair follicles with much-needed vitamins and minerals. Nourishing the scalp makes new hair grow stronger and less likely to break or fall out.
It is important to note that not all eggs are created equal. The nutrient content of eggs depends largely on how the hens were fed. It’s best to buy omega-3-enriched or pasture-raised eggs, as they tend to be richer in healthy nutrients.