7 Health Benefits Of Adding Eggs In Your Diet

PUBLISHED ON April 3, 2020 Read TIME: 3 minutes VIEWS: 63

Eggs have been a dietary staple since time immemorial and there’s a good reason for their continued presence in our menus and meals.

Loaded with nutrients - some of them hard to come by from other food sources - eggs are often said to be the original superfood because of their many health benefits.

 

Here are 7 health benefits of eggs that have been confirmed in human studies

 

1. Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

Just one boiled egg contains:

40% of your daily vitamin D requirements

25% of your daily folate requirements

12% of your daily riboflavin (Vitamin B2) requirements

20% of your daily selenium requirements

Eggs also contain vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.

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

 

2. EGGS RAISE LEVELS OF “GOOD” CHOLESTEROL

Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.

 

3. EGGS ARE A GOOD SOURCE OF OMEGA-3S

Omega-3 is short for omega-3 polyunsaturated fatty acid, a family of "essential fats" that play an important role in the way our cell membranes work. Eggs contain similar types of omega-3s as those found in fish.

This makes eggs particularly useful for people who avoid or can’t eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.

 

4. Eggs help maintain your eyesight

Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes.

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% .

Additionally, vitamin A and omega-3 fatty acids in eggs may also protect eyes from retina damage.

 

5. High in Quality Protein

Getting enough protein in our diets is an important way of helping our body’s health.

Each egg contains about six grams of protein. Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few

 

6. Contain Choline

Choline is a water-soluble vitamin that is often grouped with the B vitamins.

Choline is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby.

Choline is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby.

 

7. HELP WITH WEIGHT LOSS

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.

Studies have found that eating eggs can make you feel full for longer by:

Increasing levels of a hormone that helps you feel satisfied after eating.

Delaying the rate at which food leaves the stomach.

Eating eggs can also help reduce variations in glucose and insulin levels which can have benefits for weight management.

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