Eggs have many health benefits.
Eggs are mother nature’s first superfood and have been a part of human diets since before dawn. We are only now learning about the nutritional benefits of eggs and their long-lasting health benefits. Eggs are rich in 13 essential vitamins, minerals and can be a key source of nutrients to support your health.
Are eggs good for you?
Yes. Eggs are a great choice for supplying your daily nutrition requirements.
Eggs are a good source of protein and contain 13 essential vitamins, minerals, and necessary omega-3 fatty acids and antioxidants.
The egg white contains 60% of the high-quality protein found in eggs, while the yolk has the remainder.
We’ve listed some of the key health benefits that eggs have for you.
Eggs are nutrient-rich
A serving of 2 eggs has the following:
- 82% of your daily vitamin-D requirements
- 50% of your daily folate needs
- 25% of your daily riboflavin requirements (Vitamin B2)
- 40% of your daily selenium needs
Additionally, eggs contain valuable vitamins A and E, B5, E12, iron, iodine, and phosphorus. These nutrients are vital for a healthy diet.
Eggs are a great source of high-quality protein.
Quality protein is a great source of protein. Proteins are essential for the strength and repair of tissue and muscle. Eggs are widely accepted as a good source. One egg contains about 6.3g of protein.
Eggs have all nine essential amino acid levels, a powerful advantage for muscle growth, recovery, and maintenance.
Although some foods have more protein than eggs, eggs are the most bio-available and high-quality protein.
Eggs increase levels of “good” cholesterol.
Eggs can increase HDL levels or “good” cholesterol. This is one reason eggs are thought to have little to no impact on heart disease risk.
Low-density lipoprotein, or “bad” cholesterol, can be dangerous for your heart health. LDL cholesterol is more likely to be elevated if you eat high levels of saturated fats and trans-fats, such as take-out food.
Eggs are a great source of Vitamin D.
Egg yolks are just a few foods that naturally contain vitamin A.
Two eggs provide 82% of the recommended daily intake of vitamin D. They are an important source of this vital vitamin.
Vitamin D, also known as the “sunshine vitamin”, plays an important role in calcium and phosphorus absorption. This is essential for maintaining healthy bones and teeth. Vitamin D is also important in maintaining healthy muscles and the immune system.
Eggs are filling and help with weight management.
Eggs are a great food option for weight management. They are low in calories and high in quality protein. Eggs have a high level of satisfaction, leading to less hunger, less desire to eat later in the day, and greater satisfaction.
Research has shown that eggs can help you feel fuller for longer periods by:
- A hormone that makes you feel satisfied after eating.
- Energy levels should be kept higher
- Boosting metabolism
- Reducing the time at which food leaves your stomach
Eggs are a great option for people who want to manage their weight. They’re high in protein and can be used as part of various dietary plans. Consuming eggs can help regulate eating habits and reduce glucose variations.
Eggs are one of the best sources of Choline in a diet.
Choline is an important nutrient. It is produced in the liver. However, most people don’t have enough to meet their daily choline requirements. Therefore, it must be consumed through what you eat.
Choline, like the B vitamins, is vital for normal cell function. It plays an important role in brain development and cognitive development in infants and the brain and spinal cord development during pregnancy. The role of Choline in a healthy diet was largely ignored until recently.
Eggs are rich in Choline, providing more than twice the amount per 100g of any other food. Eggs are a simple and effective way to get your daily nutrition.
Eggs are a good source of Omega-3s.
Omega-3s, which are special polyunsaturated fatty acids, are part of a group of essential fats that plays an important role in how your cells work. They play a vital role in everything from your heart and brain health to your eyes. Your body only produces a small amount of Omega-3s, so it is beneficial to consume them through different food sources.
Eggs are Mother Nature’s amazing and delicious source of Omega-3 Fatty Acids. They provide on average 180mg per serving (2 eggs). This amount includes 114mg of long-chain omega-3 fatty acids, between 71-127% of adults’ recommended intake.
Although oily fish is the most well-known source of omega-3s in fish, eggs can be useful for those who don’t like or can’t eat them.
The Eyes are Beneficial to Eggs.
The eggs contain various vitamins and minerals, including vitamin A, vitamin E, and selenium, which act as antioxidants to support eye health, retina function and help counteract the effects of ageing on your vision.
The antioxidants lutein, zeaxanthin and lutein are abundant in eggs, which help to reduce the risk of eye diseases such as cataracts and age-related macular damage. According to studies, these antioxidants are better absorbed from eggs than other plant sources.
Eggs help to boost nutrient intake for healthy ageing.
Eggs are an affordable, easily digestible and accessible source of high-quality protein and essential vitamins. They make an excellent addition to the diet for older Australians.
Eggs are easy to prepare and can increase the nutrient intake for seniors. This will help lower the risk of developing various conditions and deficiencies.
They also contain significant leucine, an essential amino acid for continued muscle support, and other key nutrients like vitamin D and Omega-3 fatty acids. Choline is also important for brain function.
Eggs can support mental health.
A balanced diet can help reduce stress and improve mental health. This will both help to reduce symptoms and optimize performance.
The headstrong benefits of eggs are the combination of vitamins B2, B12 and Choline, iron, vitamin B2, Choline and tryptophan. These ingredients all help reduce anxiety and depression symptoms and aid in sleep.