The Health Benefits of Eggs

Good morning! :) So yeah, quarantine has really changed me, not just my personal hobbies but also my physical appearance. For almost 13 months of lockdown, I haven't been doing exercises or such, so I think I need to start doing healthy practices again. Part of this is balancing my regular diet. As far as I know, eggs are good for dieting. So I've searched the internet on what are the benefits of eggs in our diet.

Ps. This is just pure information and no copyright infringement intended.

Source: Australian Eggs (For Farmers), "The Health Benefits of Eggs" Retrieved from https://www.australianeggs.org.au/nutrition/health-benefits#:~:text=Without%20a%20doubt%2C%20there%20are

For centuries, eggs have become part of our diet, but we're still discovering how good they can be for human wellbeing. Filled with nutrients - some of them tough to obtain from other food sources - because of their many health advantages, eggs are also said to be the first superfood.

Are eggs good for you?

There are a number of advantages to eating eggs every day, without a doubt. Eggs not only have high-quality protein, they also contain 11 vitamins and minerals, antioxidants and omega-3 fatty acids. And this ensures that they will make a valuable contribution to the needs for everyday nutrients.

Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants.

Below, we’ve listed some of the proven health benefits of eating eggs.

1. Eggs are nutrient rich

   

   

Let’s start with the fact that eggs are high in a range of vitamins and minerals. Just one boiled egg contains:

• 40% of your daily vitamin D requirements

• 25% of your daily folate requirements

• 12% of your daily riboflavin (Vitamin B2) requirements

• 20% of your daily selenium requirements

• Eggs also contain vitamins A, E, B5, B12, as well as iron, iodine and phosphorus. 

1. Eggs are high in quality protein

Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein. The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance. Some other foods contain proportionately more protein than eggs but it’s the quality of the protein in eggs that really stands out.

1. Eggs raise levels of "Good" cholesterol

Eggs help increase levels of high-density lipoprotein (HDL), or “good” cholesterol as it’s commonly known. Higher levels of HDL can help reduce the risk of heart disease.

It's low-density lipoprotein (LDL), or "bad" cholesterol, that can put heart health at risk. Meals high in saturated fats and trans-fats such as deep-fried takeaway foods will increase levels of LDL cholesterol.

1. Eggs are a good source of Omega-3s

   

   

Omega-3 is short for omega-3 polyunsaturated fatty acids.

They're a family of "essential fats" that play an important role in the way our cell membranes work. Oily fish is one of the best known sources and eggs contain similar types of omega-3s as those found in fish.

This makes eggs particularly useful for people who avoid or can’t eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.

1. Eggs are filling and help in weight loss

   Nutrient dense and a great source of high quality protein, eggs are one of the healthiest foods you can eat for weight management.

   Studies have found that eating eggs can make you feel full for longer by:

   • Increasing levels of a hormone that helps you feel satisfied after eating

   • Delaying the rate at which food leaves the stomach

   Eating eggs can also help reduce variations in glucose and insulin levels which can have benefits for weight management.

   Eggs are packed full of high-quality protein which makes them ideal as part of many different dietary patterns that can assist people to manage their weight.

   The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.

1. Eggs are among the best dietary sources of Choline

   Though many people have never heard of choline, this nutrient plays an important role in our health. Choline is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby. Eggs are one of the best dietary sources of choline.

1. Eggs contain antioxidants that are beneficial for the eyes

   

   

Eggs may also help counteract degenerative vision as you age.

Eggs are rich in the antioxidants lutein and zeaxanthin, both of which are believed to play a protective role in reducing the risk of certain eye diseases, including cataracts and macular degeneration. Studies show these antioxidants are better absorbed by the body from eggs than from plant sources.

Vitamin A and omega-3 fatty acids in eggs may also protect eyes from retina damage.

1. Eggs help boost nutrient intake for healthy aging

   It’s important for older Australians to pay increased attention to what they eat to ensure they obtain the right amount of nutrients in food.

   Increased nutrient requirements and waning appetites can increase the risk of deficiencies in fibre, calcium, vitamins A, E, C, B6, B12, folate, iron, magnesium and zinc. Older people who primarily stay indoors are also at a higher risk of vitamin D deficiency from a lack of sun exposure.

   Containing 11 different vitamins and minerals, eggs are an easy way to increase nutrient intakes. They’re also one of the few foods containing vitamin D and are economical, easy to prepare and easy to eat.