Egg nutrition and its health benefits
You may have heard that eating carrots is good for your eyes. Well, eggs can also be beneficial for your eyes and vision, whether they are fried, boiled, poached or scrambled. Indeed, eggs contain lots of nutrients that are needed for good health. Let us explore more about egg nutrition and the health benefits of eggs today.
But wait, don’t eggs contain cholesterol?
Eggs contain comparatively high amounts of cholesterol compared to other types of food. Upon closer scrutiny, it appears that the bodily process of cholesterol absorption may be more complex than previously thought. Based on a 2006 study at the University of Massachusetts, patients who were given 1 egg a day for 5 weeks did not witness an increase in the amount of cholesterol in their blood.
What are the health benefits of eggs?
Eggs contain relatively lower calories as compared to other sources of protein! Moreover, they also contain zero carbs and sugar. Thus, they are an excellent source of nutrients with low calories.
Here are the different health benefits that an egg has to offer:
Eggs boost your energy levels
Eggs contain Vitamin B, a natural energy booster that converts the energy from food into energy for your body. You do not have to increase your caffeine intake or take any energy boosting supplement to remain alert and active.
Eggs enhance hair growth
Egg yolks contain vital nutrients like Vitamin B6, B12, A, and Biotin which can improve hair quality and growth. In the past, some people rinsed hair with egg yolks for the same reason. [1]
Eggs enhance your vision
Eggs contain abundant amounts of vitamin A and Lutein, the two key nutrients for boosting eyesight. Eat eggs together with fruits and vegetables like carrots and fish for good eye health. Studies show that consuming adequate amounts of these nutrients can considerably decrease the risk of cataracts and macular degeneration, two very prevalent eye disorders. [3]
Eggs boost brain function
Research has found that egg yolks have an optimal percentage of choline and DHA (omega-3 fatty acid) that enhance brain function. Thus growing children can eat regular eggs for better brain development.
Eggs improve the good cholesterol level
Although a large egg contains around 185 mg of cholesterol, a daily egg intake enhances good cholesterol. Eggs are a useful source of lutein and zeaxanthin that would not lead to an increase in your bad cholesterol. [1] That being said, if you suffer from genetic disorders such as familial hypercholesterolemia or a gene variant called ApoE4, you may want to restrict your egg intake or avoid eggs altogether.
Eggs contain a rare nutrient called choline
Choline is a nutrient that is uncommon, yet it is an extremely vital egg nutrient that is typically categorised with the B vitamins. Choline builds cell membranes and produces signalling molecules in the brain, along with various other functions. Choline deficiency is serious, so try to consume whole eggs when you can. In fact, one egg contains more than 100 mg of this very vital nutrient.
Eating eggs protects the heart
Eating eggs has been purported to be healthy for your heart as eggs convert the risky small and dense LDL cholesterol into the larger LDL cholesterol type that is more suitable for your body.
Therefore, eating eggs has been claimed to be beneficial for your heart and general health. The Omega-3 in eggs can also reduce the triglycerides present in the blood.
Eggs are abundant in protein
Eggs are rich in proteins that contain amino acids. Amino acids are key for cell regeneration and growth. Regular egg eating would ensure that your body gets additional protein supply. As protein can decrease the hunger hormone, you would feel less acute hunger pangs and avoid overeating. [2]
Eating eggs can build muscles up
Eggs contain protein that hastens the protein synthesis process. This process contributes to muscle build-up. Try to complement your bodybuilding activities with a healthy dose of eggs in your diet.
Have an Eggciting Diet to Enhance Your Health!
All in all, eggs are easily found in nature, affordable, easy to prepare, go with almost any food and taste awesome. If your health situation permits, consume eggs regularly to improve your overall health. Consult your doctor for professional advice on how to include eggs in your diet.
References
[1] E. F. Goodrow, T. A. Wilson, S. C. Houde, R. Vishwanathan, P. A. Scollin, G. Handelman, and R. J. Nicolosi, “Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations,” OUP Academic, 01-Oct-2006. [Online]. Available: https://academic.oup.com/jn/article/136/10/2519/4746690. [Accessed: 03-Aug-2022].
[2] Hnn, “Egg nutrition: Protein, calories, and health benefits – hnnews,” Health Nutrition News, 29-Jan-2021. [Online]. Available: https://www.healthnutritionnews.org/nutrition/egg-nutrition. [Accessed: 03-Aug-2022].
[3] Delcourt C;Carrière I;Delage M;Barberger-Gateau P;Schalch W; ; “Plasma Lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: The pola study,” Investigative ophthalmology & visual science. [Online]. Available: https://pubmed.ncbi.nlm.nih.gov/16723441/. [Accessed: 03-Aug-2022].
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