Health Benefits Of Eating Egg

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains (1):

Vitamin A: 6% of the RDA, Folate: 5% of the RDA, Vitamin B5: 7% of the RDA, Vitamin B12: 9% of the RDA, Vitamin B2: 15% of the RDA, Phosphorus: 9% of the RDA, Selenium: 22% of the RDA

Eggs are one of the few foods that should be classified as “superfoods.”

They are loaded with nutrients, some of which are rare in the modern diet.

Here are few health benefits of eggs that have been confirmed in human studies.Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).

In 70% of people, eggs don’t raise cholesterol at allIn the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol

It is true that 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 (4, 5Trusted Source).

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out (6Trusted Source, 7Trusted Source).

Nevertheless, the response to eating eggs varies between individuals (8Trusted Source):

Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye (25Trusted Source, 26).

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders (27Trusted Source, 28Trusted Source, 29).

Egg yolks contain large amounts of both lutein and zeaxanthin.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142% (30Trusted Source).

Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world

Omega-3 or Pastured 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 were 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 (32, 33Trusted Source).

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.

Energy production: Eggs contain all the nutrients that the body needs to produce energy.

A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.

Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.

Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.

Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

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