Health Benefits of Eggs
Rose May Pimentel in Health
Jan 16, 2021 • 3 min Read
“An egg a day can keep the doctor away.” One of Pinoys’ favorite breakfast food — eggs, one of the best and most affordable sources of protein. Not just that, it’s also a powerhouse of vitamins, minerals, good fats, and antioxidants.
Eggs can be pickled, hard-boiled, soft-boiled, scrambled, fried, and refrigerated. They can also be eaten raw. Here are some of the amazing health benefits of eggs, from Healthline:
1. Incredibly Nutritious
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. A single large boiled egg contains (1):
* Vitamin A: 6% of the Recommended Dietary Allowance
* 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 also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. These come with 77 calories, 6 grams of protein, and 5 grams of healthy fats.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
3. Raise HDL (The “Good”) Cholesterol
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases such as heart disease, stroke, etc.
4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of it. A single egg contains more than 100 mg of this important nutrient. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.
5. Are Linked to a Reduced Risk of Heart Disease
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them. Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.
7. Omega-3 or Pastured Eggs Lower Triglycerides
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need. Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure, and optimize bone health, to name a few.
9. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight
Eggs are highly satiating and may reduce calorie intake later in the day. Eating eggs regularly may promote weight loss.
Indeed, eggs are superfoods, versatile source of protein that can be incorporated into a variety of meals and snacks. Include eggs now as part of your healthy, balanced diet, and enjoy its benefits.
Stay healthy and safe!
