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Good source of protein
Many health professionals now consider eggs a superfood since they are unprocessed and rich in nutrients. Health benefits of eggs include that they are good for heart health, cholesterol levels, mental health, and other benefits.
Whether or not eggs could be part of a healthy diet has been a source of confusion in past years. Many health professionals now consider eggs a superfood since they are unprocessed and rich in nutrients. Even better, they are budget-friendly, delicious, and have a variety of ways to prepare. Here are 11 health benefits of eggs and why you should make them a part of your diet.
One of the best benefits of eating eggs is that they are rich in high-quality protein, essential for building muscle, maintaining tissues, and other normal bodily functions. The World Health Organization (WHO) uses eggs as a reference standard when comparing the quality of protein in all other foods. One average-sized egg contains about six grams of high-quality, vegetarian-friendly protein.
While it’s true that other foods may have higher amounts of protein, like meat or fish, the quality of protein in eggs is what makes it a great choice. Eggs are also much less expensive and more widely available than other animal proteins.
Rich in choline
Eating eggs is a great way to get some choline into your diet. Choline is an essential nutrient produced in your liver, but most people need to eat foods with choline to ensure they get enough of it. Choline acts like B vitamins and helps with certain brain functions. Eggs provide more than double the amount of choline per 100 milligrams than any other routine dietary staple.
Maintain eye health
One of the little-known egg health benefits is that they play a role in maintaining eye health. Egg yolks are high in lutein and zeaxanthin, two antioxidants that help lower your risk of developing cataracts and macular degeneration. Eggs also have a high content of vitamin A, which is another nutrient that maintains eye health.
Improve levels of good cholesterol
One of the arguments against why eggs are healthy is cholesterol content. While egg yolks contain cholesterol, research shows that it doesn’t have the same harmful effects on the body as other food cholesterol-containing sources. Today, many health experts agree that the average person can eat seven eggs a week with no negative impact on their heart health.
People who know that they are already at risk for heart disease should limit themselves to eating six eggs a week.
Heart-protecting power
Previously, eggs were considered bad for your heart since each egg yolk contained about 200 milligrams of cholesterol. Today, many health experts agree that eggs can be good for your heart. Eggs have many different nutrients, some of which play a role in lowering your risk for heart disease.
As stated, the cholesterol in eggs doesn’t harm heart health. More vital for protecting your heart is monitoring your intake of saturated fat, which does raise the level of cholesterol in your blood. As long as you’re limiting your intake of saturated fat, there’s no reason why you should stop eating eggs.
Rich in omega-3s
When you think of omega-3 fatty acids, you probably think of foods like salmon, walnuts, or vegetable oils. Did you know that eggs are rich in omega-3s too? These healthy fats have many functions, including maintaining heart, brain, and eye health. Just like choline, your body naturally makes some omega-3s, but you need to eat foods with these nutrients to get enough of them. One egg has 180 milligrams per serving or between 71 and 127 percent of your ideal intake.
All egg yolks have omega-3s, but the amount varies based on the diet of the hen who lays them. Recently, some egg producers began to feed hens food enriched with omega-3s, including flaxseed oil, krill oil, and algae oil, resulting in the egg yolk’s omega-3 content containing five times the previous amount. Pasture-fed hens who have access to plants like clover and alfalfa lay eggs with a naturally higher omega-3 content.
Healthy for all ages
Eating eggs is healthy for people of all ages. Children can start eating them at six months of age since they’re easy to eat and safe for small stomachs. Eggs provide a lot of nutrients that are necessary for growing and developing children. Because they are a good source of energy, they are an excellent choice for both kids and adults.
Another health benefit of eggs is that they positively impact aging. Since they are packed with nutrients and easy to prepare, eating eggs is a great way to ensure older people get the required nutrition. Eggs also have a good amount of leucine, an amino acid that helps to maintain muscle support.
Nutrient-dense
As previously discussed, eggs pack tons of nutrients in just one small serving. Eggs have protein, vitamins, and minerals that your body needs to function. Eggs are an excellent source of many nutrients, including the following:
- Choline
- Iodine
- Calcium
- Selenium
- Amino acids
- Sodium
- Vitamins A, B, D, and E
Many global health organizations are changing their stance on eggs because of their nutrient density. Combined with studies that show that the cholesterol in eggs isn’t harmful, many health professionals have changed how they view the egg.
Satisfying and filling
Eggs can be a great option if you’re looking to manage your weight. Eating protein-rich eggs for breakfast can help keep you fuller for longer when compared to other breakfast options, like toast or cereal. The protein and nutrients in eggs can help you feel satisfied and may help you from snacking or feeling too hungry between meals.
Good for mental health
Eggs contain essential nutrients associated with reducing your risk of anxiety and depression. They can also aid in getting a better quality of sleep. These nutrients include:
- B2
- B12
- Choline
- Iron
- Tryptophan
Eggs can be a part of a healthy diet, essential in reducing stress, and can aid in improved mental health. When combined with moderate exercise and proper sleep, a healthy diet provides your body with many health benefits.
Low in fat
Besides helping you feel satisfied, eggs are a great choice because they are low in fat. The white of the egg has very little fat content. Each egg has about 4.6 grams of fat, primarily concentrated in the yolk, with only a quarter of this the type that can raise cholesterol levels.
