Nutritional Benefits Of Eggs

 

Eggs are arguably one of the food with the highest level of protein, they are laid by female animals of different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years.

Bird eggs are a common food and one of the most versatile ingredients used in cooking. They are important in many branches of the modern food industry. The most commonly used bird eggs are those from the chicken. Duck and goose eggs, and smaller eggs, such as quail eggs, occasionally used as a gourmet ingredient in western countries, are common everyday food in many parts of East Asia such as China and Vietnam. The largest bird eggs, from ostriches tend to be used only as special luxury food.

Below are some of the benefits of egg consumption

1. Eggs Are Very Nutritious

Eggs are among the most nutritious foods to be consumed by man. They supply all essential amino acids for humans (a source of 'complete protein'), and provide several vitamins and minerals. The yolk makes up about 33% of the liquid weight of the egg, containing all of the fat, slightly less than half of the protein, and most of the other nutrients. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

2. Eggs Are High in Cholesterol,

Eggs are high in fats and Cholesterol but they don’t adversely affect blood cholesterol. Eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.  The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out.

3. Eggs Raise HDL Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the good cholesterol. People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems. Eating eggs is a great way to increase HDL. In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.

4. Eggs Contain Choline.

Choline is a nutrient that most people don’t even know exists. Yet, it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.

5. Eggs are benefits For Eye Health

One of the consequences of ageing is that eyesight tends to get worse. Eggs help produce nutrients which can help reduce the risks of eyes infections such as cataracts and macular degeneration. Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of the two very common eye disorders. Egg yolks actually contain large amounts of both Lutein and Zeaxanthin. Eggs are also high in Vitamin A, which it deficiency can cause blindness.

6. Eggs Lower Triglycerides

Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that are raised on pasture and/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.

7. Eggs Are High in Quality Protein.

Eggs contain Amino Acids which are used to make all sorts of tissues and molecules that serve both structural and functional purposes. Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low. Well eggs are an excellent source of protein, with a single large egg containing 6 grams. 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. Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health.

8. Eggs Reduce The Risk of Stroke

For many decades, eggs have been unfairly demonized. It has been claimed that because of the cholesterol in them, they must be bad for the heart. Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease. Whether the eggs are actually causing the increased risk isn’t  known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything. It is possible that diabetics who eat eggs are less health conscious, on average.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease.

9. Eggs Help In Weight Loss.

They are a high protein food, but protein is by far the most fulfilling macronutrient. Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake. In one study of 30 overweight women, eating eggs instead of junks for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

In summary, eating up to 3 whole eggs per day is perfectly safe. There is no evidence that going beyond that is harmful, it is just uncharted territory as it hasn’t been studied. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

Compiled by Adekunle Adewale (@hrhmayowa)