Egg Nutrition: Top Benefits Of Eating Eggs

Egg-nutrition

Benefits of eating egg:- Around the world, eggs have been a breakfast for all good reasons. After all, an egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. Today we are going to discuss about the top 10 health benefits of eating Egg Calories.

Top benefits of Eating eggs

Top Benefits Of Eating Eggs

 

Egg is known as “superfood” for our diet. Eggs are a well known rich source of protein , an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Today i am going to give you top 10 benefits of eating eggs.

  1.  Eggs provides you full package of nutrition 

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Egg is classified among the most nutritious food on the earth. The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12.

Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. A single boiled egg contain the following nutrition:-

  • 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.

  2.  Eggs helps us in controlling Blood Cholesterol

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Egg have high cholesterol, but it helps us in controlling blood cholesterol.  Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease. Eggs should be recognised as an inexpensive, versatile and easily digestible source of protein.The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead.

  3.  Eggs helps us to fight from  iron deficiency 

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Many people with mild iron deficiency experience feels symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body.

The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements especially egg white nutrition.

  4.  Eggs Raise HDL  Cholesterol

HDL helps us in cleaning our artery and helps us to reduce the risk of heart attack and strokes. HDL Cholesterol is also known as good cholesterol. Egg consumption consistently leads to increase in  levels of HDL  cholesterol, which is linked to a reduced risk of many diseases. According to one recent research, 2 eggs per day for 6 weeks increased HDL levels by 10%.

  5.  Eggs provides us Choline

Eggs are among the best dietary sources of choline. Choline plays an important role in reducing the risk of neural tube defects, fatty liver disease, and other pathologies.

Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement.

  6.  Eggs help to prevent cataracts and protect eye sight

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A good dietary intake of eggs is associated with a significant decrease in cataracts and age-related lens and retinal degeneration, the leading cause of blindness in the elderly. Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in keeping the eyes healthy.

It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthine is therefore very important from childhood onwards throughout the life cycle.

  7.  Omega-3 or Pastured Eggs, Lowers Triglycerides

 

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Eggs from hens that are raised on pasture or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood. In one of the studies, just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.

  8.  Eggs provide the best quality protein

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Proteins are the main building blocks of the human body. It is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue. Amino acids are the building blocks of protein.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them. Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

  9.  Eggs can help to protect our bones

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Eggs are one of the few natural food sources of vitamin D. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.

  10.  Eggs provides us  healthy hair and nails

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The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide range of vitamins and minerals.

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