Eggs are one of the foods that are rich in good-quality protein, possessing numerous health benefits. Like you already know, one egg a day keeps a doctor away.
The second Friday of October every year is celebrated as ‘World Egg Day’ to raise awareness of the health benefits eggs offer and their importance in human nutrition.
World Egg Day is a great reminder to incorporate nutrient-dense, protein-packed eggs into our diet on a regular basis. The day was established at the International Egg Commission (IEC) conference in Vienna in 1996.
Here are 7 health benefits of eating this superfood daily.
1. Highly nutritious
Eggs contain various nutrients that are important for health. In fact, eggs are pretty much the perfect food, as they contain a little bit of almost every nutrient you need.
The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E, and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E, and B12 among egg consumers. This study demonstrates the important role one food can play in ensuring nutrient adequacy.
2. Increase ‘good’ cholesterol
Eggs are indeed 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.
Eating eggs can help you to increase the high-density lipoprotein (HDL), which is also known as “good cholesterol.”
A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. Higher levels of HDL lower the risk of heart disease, stroke, and other health problems. Studies have shown that consuming two eggs per day for six weeks has helped in enhancing HDL levels by 10%.
3. Beneficial for the eyes
Eggs contain two powerful antioxidants—lutein and zeaxanthin. These antioxidants assemble in the retinas of the eyes. The risk of the two most common eye disorders, cataracts and macular degeneration, can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.
It accumulates in the eye, where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthin is therefore very important from childhood onwards throughout the life cycle.
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4. Provide the best quality protein
Getting enough protein in your diet is extremely important for a healthy body. Proteins are the building blocks of the human body, as they form all sorts of tissues that serve as structural and functional processes. Eggs are an excellent source of protein, as a single large egg contains around six grams of protein. Apart from this, eggs also contain all the essential amino acids, which further help in working with protein in your body. Enough protein is important for stronger bones, increasing muscle mass, helping in weight loss, etc.
Egg, milk, and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality, with a rating of 100. One egg has approximately the same protein content as 30 g cooked meat, fish, or poultry. Apart from being the most versatile and best source of protein in our diet, it is also the least expensive.
5. Lower risk of heart disease
Consumption of a higher amount of LDL cholesterol, which is also known as bad cholesterol, is harmful to health and increases the risk of heart disease. A lesser-known fact is that there are two subtypes of LDL: small LDL and large LDL. According to the studies, large LDL is more beneficial for health than small, and eggs help to raise the level of the former.
6. Promote brain health
Eggs are an excellent dietary source of choline, a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. A single egg contains more than 100 mg of this very important nutrient.
The most complex part of the body is the brain. And for maintaining good health, it is extremely important for you to maintain a healthy brain. Eggs contain most of the right vitamins and minerals that are needed for the regular functioning of cells, memory, the nervous system, and metabolism.
One egg per day will also provide 28% of a pregnant woman’s choline requirement.
7. Promote weight loss
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.
They score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake, thereby aiding with weight loss. An egg breakfast can significantly help in managing weight.