London: 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. While they are often referred to as “nature’s multivitamin”, eggs also contain unique antioxidants and powerful brain nutrients that most people are deficient in.
Eggs are an important source of nutrition as they contain proteins, lipids, vitamins, minerals, and growth factors required by the developing embryo. Compiled from Healthline, here is a list of five reasons why eggs are considered to be one of the healthiest foods on the planet.
Health Benefits An Egg a Day Keeps Malnutrition Away
1. Incredibly nutritious:
One whole egg contains an amazing range of nutrients. In fact, the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken. Eggs are loaded with vitamins, minerals, high-quality protein, good fats, and various other lesser-known nutrients. One large egg contains vitamin B12, vitamin B2, vitamin A, vitamin B5, and Selenium.
Eggs also comprise small amounts of calcium, iron, potassium, zinc, manganese, vitamin E, and folate. A large egg is 77 calories, with six grams of quality protein, five grams of fat, and trace amounts of carbohydrates. It’s very important to realize that almost all the nutrients are contained in the yolk, while the white contains only protein.
2. High in cholesterol
The main reason individuals are often warned about eggs is that they’re loaded with cholesterol. One large egg contains 212 mg of cholesterol, which is a lot compared to most other foods. However, studies suggest that dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood.
Many studies show that eggs actually improve your cholesterol profile. They raise HDL (good) cholesterol and they tend to change the LDL (bad) cholesterol to a large subtype which is not as strongly associated with an increased risk of heart disease. Eating three whole eggs per day reportedly reduces insulin resistance, raises HDL, and increases the size of LDL particles in people with metabolic syndrome.
3. Choline is a brain-booster
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. It is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
4. Eggs protect the eyes
Lutein and zeaxanthin are two antioxidants in eggs that can have powerful protective effects on the eyes. Both nutrients are found in the yolk. They tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sun rays. These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly. According to one study, eating one-third egg yolks per day for four-and-a-half weeks increases blood levels of zeaxanthin by 114% to 142% and lutein by 28% to 50%.
5. Reduce fat and fight obesity
Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat. They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety. For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss.
In one study, 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories. The women in the egg group felt fuller and ate fewer calories for the rest of the day and for the next 36 hours.
In another study that went on for eight weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels.