Eggs have been a part of our diet since time immemorial. Not only is it easy to get, but it is also packed with nutrients. They are often said to be Mother Nature’s superfood. They are also called “multivitamins” in nature. Only recently have we been able to discover how good they are for us. This article will discuss more about the benefits egg for the body.
Health benefits of eggs
- Whole eggs are very nutritiousEggs are full of a variety of nutrients. Most of these nutrients are also necessary for the healthy functioning of the body. It’s easy to believe when we consider that all the nutrients in an entire egg work together to turn a single fertilized cell into a young chicken. It is important to remember that all nutrients are in the yolk. The white part is made of protein. One egg contains:
- Vitamin B12 (Cobalamin): 9% of the RDA
- Vitamin B2 (Riboflavin): 15% of the RDA
- Vitamin A: 6% of the RDA
- Vitamin B5 (Pantothenic Acid): 7% of the RDA
- selenium: 22% of the RDA
- Vitamin D: 85% of the RDA
- Folic acid: 50% of the RDA
- Eggs also contain small amounts of almost every vitamins and minerals that the human body needs, including calcium, iron, potassium, zinc, manganese, vitamin E, and many more.
- A large egg contains 77 calories, with 6 grams of high-quality protein, 5 grams of fat and trace amounts of carbohydrates.
- Eggs are excellent sources of proteinProteins are the basic building blocks of the body and serve both structural and functional purposes. It is made up of amino acids linked together and then folded into complex shapes. There are about 21 types of amino acids that your body uses to build proteins. Nine of these amino acids that the body cannot produce are known as essential amino acids. Eggs contain all nine of these amino acids in sufficient quantity to support effective muscle growth, recovery, and maintenance.
- Eggs improve cholesterol levelsOne large egg contains 212 mg of cholesterol, which is a large proportion compared to most other foods. However, dietary sources of cholesterol have little effect on cholesterol levels. Eggs help increase levels of high-density lipoprotein (HDL) – or “good” cholesterol as it’s generally known – which is one reason eggs have been found to have little or no effect on heart disease risk. One study found that eating 3 whole eggs per day reduced insulin resistance, increased HDL, and increased the size of LDL particles in people with metabolic syndrome.
- Eggs are the best food source for cholineCholine is an important nutrient made by the liver. It is required for the synthesis of the neurotransmitter acetylcholine and is also a component of cell membranes. However, since most people do not produce enough choline to meet daily needs, it must be consumed through the food you eat. The best sources of choline in the diet are egg yolks. One large egg contains 113 mg of choline.
- Eggs are good for hair healthEggs are a superfood for hair rich in nutrients. Vitamins A and E, biotin and folate are just some of the nutrients in eggs that are said to help keep hair thick and healthy. The yolk is full of healthy fats, which help replenish moisture and make strands look smooth and shiny. And because hair contains 80% protein, applying protein-rich eggs to hair can help replace protein lost through styling, making hair stronger and more heat-resistant. Applying eggs directly to the roots helps supply hair follicles with much-needed vitamins and minerals. Nourishing the scalp helps new hair grow stronger and less prone to breakage or hair loss.
It is important to keep in mind that not all eggs are the same. The nutritional content of eggs largely depends on how the chickens are fed. It is best to buy omega-3 enriched or pastured eggs as they tend to be richer in healthy nutrients.