It is very well said that the greatest of the things come in the smallest of the packages. Similar is the case with eggs. One can never imagine what bundles of health benefits are hidden under that fragile, white, oval shell.
Eggs have been eaten by humans for centuries. Female members of various species lay eggs. However, eggs of chicken are a common choice for consumption. Eggs are one of the few superfoods on this planet. Loaded with a bundle of nutrients, eggs are considered to be one of the cheapest sources of high-quality proteins.
Eggs, too, are preferred variantly when it comes to color. Brown and white eggs are the two most competing options. Some people prefer brown eggs over white ones because they consider them more natural and healthier. On contrary, some people find white eggs healthier and tastier.
The color of the eggs is basically attributed to the pigment produced by the female breed laying the eggs. For examples,
- White Leghorn chickens lay white-shelled eggs.
- Plymouth Rocks and Rhode Island Reds lay brown-shelled eggs.
- Araucana, Ameraucana, Dongxiang and Lushi chicken breeds even lay blue or blue-green eggs.
There may be some probable differences lying in each of the types, regarding the nutritional content but generally, eggs are all nutritious enough to be the part of your daily diet.
Let’s have a look on what potential benefits can eggs offer to their consumers.
High levels of Nutrients
Eggs are one of the most nutritious foods on Earth. They can offer a full power pack starts to a hectic day when consumed in breakfast.
A single large boiled egg contains 6% of the Recommended Dietary Vitamin A and 5% of the Recommended Dietary Folate.
It is also a rich source of vitamin B-5 (7% of RDA), Vitamin B-12 (9% of RDA), Vitamin B-2 (15%), Phosphorous (9%), and Selenium (22%). All these vitamins and mineral elements are crucial for both physical and mental growth of an organism.
In addition, a single egg also contains 115 mg of Choline. Choline is neither a vitamin nor a mineral. It is an essential water-soluble nutrient required for normal cell activities, liver functions, healthy brain development, muscle movement, the nervous system, and metabolism etc.
Moreover, eggs are also a good source of vitamin D (41 IU), E, K, and B-6, calcium, and zinc. They contain higher amounts of omega-3 fats that aid brain development and visionary abilities. Omega-3 fats are commonly found in fish meat and oils, so eggs can provide a natural alternative to them.
Around 12.6 percent of the edible portion of the egg is protein. A single egg provides around 6 grams of high-quality proteins found both in the yolk and white portion of the egg. Eggs also provide 5 grams of fats, the majority of which are unsaturated in nature and are considered the best form of dietary fats. On the other side, eggs don’t contain sugars or carbohydrates either. Thus, eggs don’t raise the glucose level in the blood.
If you cannot consume whole eggs then they can be employed in your daily dishes. Omelet, huevos rancheros, pancakes, kedgeree, and quiche are some common examples of meals employing eggs in them.
Weight loss Abilities of Eggs
Eggs are incredibly filling in nature. They are among the top 15 foods that are good at making you feel full and eat fewer overall calories. Eggs score high on satiety index scale. This scale measures the effect of fullness and loss of appetite that happens after eating.
In a study employing some overweight adults, the participants were given a calorie restricted diet. They either had two eggs or bagels for breakfast. After eight weeks of research and analysis, the scientists observed 61% greater reduction in BMI, 65% more weight loss, 34% greater reduction in waist circumference, and 16% greater reduction in body fat of the egg eating group.
In another study, 30 obese women were asked to consume either eggs or a bagel for breakfast. It was observed that the group of women having eggs in the breakfast ended up eating less during the next 36 hours as compared to the other group and exhibited a significant weight loss.
Thus, it can be concluded that eggs with a calorie restricted diet can present an excellent solution to your weight loss struggles.
Eggs can protect your Vision
Eggs contain nutrients that can counteract the degenerative processes affecting our vision. There are two antioxidants found in eggs that can have powerful effects on our eyes. These antioxidants are,
Both of these antioxidants are found in the egg yolk and tend to accumulate in the retina which is the sensory part of the eye. These antioxidants protect the eye from being exposed to hazardous and harmful sun rays. They further minimize the risks of macular degeneration and cataracts which can significantly lead to vision impairment and blindness.
A study reveals that eating 1.3 grams of egg yolks a day for about 4.5 weeks can increase the level of Zeaxanthine by 114-142% in the blood and that of Lutein by 28-50%.
Eggs are also rich in Vitamin-A which is also necessary for a clear and healthier vision. Deficiency of Vitamin-A can promptly lead to reticular pigmentation and blindness.
Eggs’ consumption during Pregnancy
Being an excellent and cheap source of Choline, consuming eggs during pregnancy can contribute to the brain development of the fetus. It can prevent various birth defects too.
In addition to Choline, eggs can provide pregnant women with three other nutrients crucial for the health of the expected baby.
- High-quality protein
- Iron or Folate
The highest quality of the proteins in eggs can help to support fetal growth. B vitamin is important for the normal development of nerve tissues. It can also help to reduce the risk of serious defects associated with the fetal brain and spinal cord development.
The iron content in eggs is a healthy mixture of heme and non-heme iron. It is a highly absorbable form of iron and is beneficial for the pregnant or lactating mothers as it reduces the risks of anemia in them.
In addition, to the above-mentioned benefits, eggs also promote strong muscles and a healthy skin. The high-quality protein content aids muscle contraction effectively. It keeps the muscles to work well, keeping muscle dystrophy at a minimum rate.
The vitamins and minerals present in the eggs can also promote a healthy skin. They prevent the premature breakdown of the skin cells and provide energy for their vital growth.
Vitamin-A, B-12, and selenium promote healthy working of the Immune system and strengthen the defense of our body.
Eggs and the High Cholesterol Myth
More than 40 years of research support the nutritional benefits of eggs. However, many people fear eating eggs because they think that eggs are high in dietary cholesterol. According to the United States Department of Agriculture (USDA), eggs are lower in cholesterol.
The nutritional analysis by USDA showed that the average amount of cholesterol in one large egg is 185 mg and the dietary guidelines recommend that a healthy person can consume 200-250 mg of cholesterol per day.
Moreover, eggs also increase the levels of HDL i.e. high-density lipoprotein. It is known as good cholesterol and lowers the risks of heart diseases and strokes etc.
The international, health-promoting organizations including Health Canada, the Canadian Heart and Stroke Foundation, the Australian Heart Foundation and the Irish Heart Foundation declare eggs to be a healthy part of a diet.
They recognize and acknowledge the healthy nutritional contributions eggs make and suggest people consume at least a single egg per day.
Now if you fear eating eggs then let all your fear be blown away because eggs are way healthier than you could possibly imagine.