Eggs impressive health benefits includes protection against cardiovascular disease, lowering LDL cholesterol, a good source of choline, supporting eye health, a good source of protein, promoting weight loss, reducing the risk of breast cancer, preventing fatigue, supplying needed energy, supporting strong bones, and supporting neurological health.
Eggs are one of nature’s true superfoods. The offer not only a perfect source of protein but are rich in just about every vitamin and nutrient that your body needs. Just as you might suspect, this nutritionally complete food comes with a complete list of exceptional health benefits.
11 Amazing Health Benefits of Eggs
1. Protects Against Cardiovascular Disease
One egg contains almost 25% of the RDI for selenium, making eggs one of the best dietary sources of the mineral. Selenium is a powerful anti-inflammatory that has been directly connected with some cases of cardiovascular disease and cardiac arrest caused by a deficiency in the mineral. One study published in the International Journal of Cardiology revealed that supplementation of selenium, combined with CoQ10, showed an impressive 50% decrease in death from cardiovascular incidents in older adults.
2. Low in LDL Cholesterol, While High in Good HDL Cholesterol
Not that long ago, eggs had a bad reputation for being detrimental to cholesterol levels. Eggs do in fact contain cholesterol, but what we understand now that we didn’t fully understand then is that not all cholesterol is created equal and different sources will have a different effect in the body.
To begin, there are two main types of cholesterol; LDL (bad) and HDL (good). Eating eggs, even every day, has been shown to have no significant effect on LDL cholesterol. More than 70% of people had no increase in bad cholesterol even with daily egg consumption, and the increase was only mild in the remaining test subjects.
In addition to not increasing LDL cholesterol, eggs actually raise HDL cholesterol, which is a good thing because higher HDL levels are associated with a lower risk of cardiovascular disease.
3. A Valuable Source of Choline
Choline is a macronutrient that is essential for several important physiological functions including neurological development, nerve function, muscle control and metabolism. You don’t see choline listed on any nutritional labels, and many of us are unaware of the important benefits of this nutrient. No need to worry however, because the egg has your back.
Eggs are one the richest dietary sources of choline. One medium sized egg contains approximately 100 mg of choline. There are no strict daily intake guidelines for choline, however it is recommended that women take in 425-500 mg of choline daily, unless they are pregnant or nursing, it which case it is slightly more. Adult men are advised to take in approximately 550 mg daily. One egg a day gets you well on your way to that goal.
4. Protect Your Eyes from Age Related Degeneration
Unfortunately for many of us, macular degeneration is an almost unavoidable part of aging. Notice that I said “almost” unavoidable. There are some nutrients that can help bring this degenerative process to a halt, or possibly prevent it altogether. Two of those nutrients are Lutein and zeaxanthin, both of which are found in abundant qualities in those beautifully golden colored egg yolks. Make sure to eat one or two a day to continue being able to appreciate the world around you with clear vision.
5. Contains Aminos that Create the Perfect Protein
Eggs are considered to be one of the most perfect sources of protein available. The overall quality of a protein is assessed by using three different criteria; these are amino acid composition, amino acid bioavailability and digestibility. Amino acids are the building blocks of protein. Altogether, there are twenty-one of them, nine of which your body cannot produce on its own and must get from dietary sources. To rate high on the protein assessment, a food must be high in the nine aminos that your body cannot create. Eggs are high in all of these, giving them their perfect protein status.
6. Filling and Satisfying for Weight Loss
You know that perfect protein that I just mentioned? Not only does it supply you with necessary amino acids, it also fills you up and gives you energy, with only about 75 calories per medium sized egg. Studies show that people who eat eggs for breakfast, compared to grains as their primary dish consume less calories during the day because they feel more satiated and have higher energy levels to sustain them throughout the day.
7. Reduce the Risk of Breast Cancer
Dietary modifications are a well-respected means of reducing your overall risk of developing cancer. Most anti-cancer diet are rich in fruits, vegetables and whole grains. You can increase the effectiveness of your preventative diet by adding eggs on a regular basis. Case studies show that the choline found in egg yolks to be associated with a reduced overall risk of breast cancer. Additionally, other studies show that women who consume two or fewer eggs per week have a slightly elevated overall risk of developing the disease.
8. Prevent Fatigue with Long Lasting Energy
Need a quick pick-me-up midday? A nutritionally shot of B vitamins will usually work to perk you up and give you the energy to get through your day. B vitamins are necessary for the conversion of food into energy. Want a good source of B vitamins? You guessed it, reach for an egg. Just make sure that you eat the whole egg rather than just the egg white. Some B vitamins such as vitamin B2 and vitamin B3 are concentrated in the whites of eggs, while others including vitamin B5, vitamin B6, vitamin B12 and folate are found almost entirely in the yolk.
9. Increase Physical Performance
Are you feeling the need to boost your workout, or need a little help making it through the next marathon? Protein helps to synthesize and maintain muscle, which affects strength, resiliency and endurance. The quality of your protein matters when it comes to increasing your physical performance, and if you have read this far, you already know that there isn’t a more perfect protein than that found in an egg.
10. Strong Bones, Strong Body
Vitamin D is essential for bone health, but it is also a vitamin that we cannot synthesize on our own, so we are dependent upon outside sources to keep us strong. The most common sources of vitamin D are from the sun and through supplementation. While it is possible to get vitamin D from dietary sources, there simply are not very many foods that contain vitamin D naturally. Of the few dietary sources, eggs come in near the top of the list. Combine the vitamin D content with the other benefits of eating eggs and there is no competition. Eggs are the perfect source of dietary vitamin D.
11. Choline for Neurological Health
Being called an egghead can be considered a compliment, thanks once again to the choline found in eggs. Choline is vital for neurological development from the fetal stage all the way into the elder years. If you want to stay sharp with a memory that is crystal clear, enjoy an egg a day.
Scrambled, poached, baked or fried, it really doesn’t matter how you like your eggs, it just matters that you do. Push aside the outdated notions that there is a threshold of two eggs per week, and aim to include at least one egg in your diet five days a week for maximum benefits and maximum health.