Who came first? The chicken or the egg? This is a question we may never get the answer to. But we do know that egg nutrition gives you so many benefits that you can never count. The nutrition of an egg deems it as a ‘superfood’.
In this article, we are thrilled to tell you about the nutrition of eggs and its benefits for your health.
Keep on reading.
Table of Contents
Egg Nutrition Benefits – How Does Eggs Give Your Health a Boost?
Since the beginning of time, eggs have been an essential component of our diets, and there are many reasons why they remain on our menus and in our dishes today.
In addition to providing a wide range of culinary options, such as hard-boiled eggs, omelets, deviled eggs, and more, eggs are a good source of protein, calcium, and a number of vitamins and nutrients.
Here are a few advantages of including eggs in your diet.
Eggs are an Incredibly Nutritious Treat
Starting with the fact that egg nutrition benefits you with numerous necessary vitamins and minerals. If we look at the nutrition of eggs, we find that it is incredibly rich and jam-packed with healthy nutrients.
A typical serving of two eggs includes:
- 82 percent of your daily needs for vitamin D
- 50 percent of your daily requirements for folate
- 25% of your daily needs for riboflavin (vitamin B2)
- 40% of your daily requirements for selenium
Eggs also contain useful amounts of vitamins A, E, B5, and B12, as well as iron, iodine, and phosphorus.
These are all vital nutrients in supporting your healthy, balanced diet.
Read more about the benefits of vitamin B12, and vitamin B6’s amazing secrets for your health.
Eggs Provide Excellent Quality Protein
The majority of people agree that eggs are a great source of high-quality protein.
The building blocks of life, proteins are necessary for the health and repair of muscle and tissue.
One egg has roughly 6.3 grams of protein.
The fact that eggs contain all nine essential amino acids in adequate levels to facilitate efficient muscle growth, recovery, and maintenance is a key benefit of the protein in eggs.
Despite the fact that some other foods have a proportionately higher protein content than eggs, the excellent quality and bioavailability of the protein in eggs is unmatched.
Eggs Improve ‘Good’ Cholesterol Levels
Eggs have been proven to have little to no influence on heart disease risk since they assist in improving high-density lipoprotein (HDL) levels, sometimes known as “good” cholesterol.
Low-density lipoprotein (LDL), also known as “bad” cholesterol, is what can endanger heart health.
The main causes of elevated risk levels of LDL cholesterol are meals high in saturated and trans fats, like deep-fried takeaways.
Eggs Provide a Great Source of Vitamin D
One of the few foods that naturally contain vitamin D is egg yolks.
Two eggs contain 82 percent of the daily required amount of vitamin D, making them a crucial source of this vital nutrient.
Vitamin D, also known as the “sunshine vitamin,” is crucial for the preservation of strong bones and teeth.
That’s because it aids in the absorption of calcium and phosphorus. Additionally, vitamin D supports the maintenance of the immune system and proper muscle function.
Read more about vitamin D rich foods that you must eat.
Eggs Help You in Weight Management
Eggs are one of the finest meal choices to help with weight management because they are one of the best sources of high-quality protein and have relatively few calories.
You’ll feel more satisfied, feel less hungry, and have less of an appetite later in the day. All thanks to the high satiety levels of eggs.
That also means you’ll be less likely to grab that mid-afternoon snack.
Eating eggs can prolong your feeling of fullness by:
- Raising the level of hormoneS that promotes fullness after eating
- Preserving larger quantities of energy
- Improving metabolic rate
- Reducing how quickly food leaves the stomach
Eggs are a perfect addition to many different dietary patterns that can help people manage their weight because they are a rich source of high-quality protein.
Eggs are Best Source of Choline
The liver produces choline, an essential nutrient.
Most individuals don’t create enough of it to meet daily demands, you also need to ingest it through diet.
Similar to how B vitamins work, choline is necessary for healthy cell activity.
It also influences the formation of the brain and spinal cord during pregnancy, the cognitive development of infants, and the prevention of cognitive decline in the elderly.
Choline’s importance in a balanced diet had hitherto largely gone unnoticed.
Choline is found in abundance in eggs, which contain more of it per 100g than any other regularly consumed meal.
Thus, eggs are a very efficient and convenient way to meet your nutritional needs.
Eggs Provide You With Omega 3s
Omega-3s are specialized forms of polyunsaturated fatty acids.
They are also referred to as “essential fats” because they are crucial for maintaining the health of your cell membranes, including those in your heart, brain, and eyes.
Additionally, because your body can only make a certain amount of omega-3s on its own, it is advantageous to actively ingest them from a variety of food sources.
With an average serving size of 180 mg of Omega-3 fatty acids, eggs are nature’s amazing and palatable source of these essential fatty acids (2 eggs). 114 mg of this total contain long-chain omega-3 fatty acids, which make up between 71 and 127% of the recommended daily requirement for adults.
One of the most well-known sources of omega-3s is oily fish.
For those who cannot or will not consume fish, eggs are a particularly good alternative.
Eggs Have Antioxidants for Eyes
Eggs include a variety of vitamins and minerals, such as selenium, vitamin A, and vitamin E.
These antioxidants support retina function, eye health, and prevent the deterioration of vision with age.
The antioxidants lutein and zeaxanthin, which are abundant in eggs, can lower the risk of a number of eye conditions. These include cataracts and age-related macular degeneration.
The body can more easily absorb these antioxidants from eggs than from other plant sources. Moreover, egg whites are also the best thing to eat if you have diabetes.
Eggs Give You a Healthy Aging
Eggs are a convenient, affordable, and easily digestible source of high-quality protein and necessary vitamins and minerals. These make them a wonderful addition to an older generation’s diet.
They are a quick and easy way for older adults to enhance their nutrient intake. Eggs lower their risk of developing a variety of illnesses and deficiencies.
Along with other essential nutrients like vitamin D and omega-3 fatty acids, they also include a sizable amount of leucine.
Leucine is an amino acid crucial for continued muscular support, as well as choline, a little-known substance important for brain function.
So, if you want to have a healthy aging, add more eggs to your everyday diet.
Shocker… But Eggs Can Support Mental Health
A well-balanced diet can significantly help with stress management and better mental health habits. It leads to lessening the severity of mental stress symptoms and enhancing performance.
When it comes to the headstrong benefits of eggs, the combination of vitamin B2, B12, choline, iron, and tryptophan lead to a reduction in the risk of anxiety, the symptoms of depression.
It also aids you in sleeping peacefully.
A Last Note Powered by Egg Nutrition Benefits!
We want all of our beautiful readers to be aware that eating eggs is a crucial component of leading a happy and healthy lifestyle.
From supplying vitamin D for immunity and bone health to enjoying a post-workout meal that jumpstarts muscle recovery, nutrition of eggs help you with everything.
If you want to know more about some superfoods for your health and better lifestyle, make sure to consult a well-known dietician/nutritionist via Healthwire’s online platform. You can also book an appointment by calling at (042) 32500989.
