Eggs are among the few foods that I would classify as “supper foods”
They are loaded with nutrients, some of which are rare in the modern diet.
Eggs Are Incredibly Nutritious
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains:
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health.
Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.
If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E.
1. Eggs do NOT Raise Your Risk of Heart Disease and May Reduce The Risk of Stroke
For many decades, eggs have been unfairly demonized.
It has been claimed that because of the cholesterol in them, they must be bad for the heart.
Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.
In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke.
Many other studies have led to the same conclusion.
However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.
Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.
It is possible that diabetics who eat eggs are less health conscious, on average.
On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease.
2. Eggs Contain Fewer Calories, Helping You to Lose Weight
Eggs are incredibly fulfilling.
They are a high protein food… but protein is by far the most fulfilling macronutrient.
Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.
In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.
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3. Eggs Contain Antioxidants That Have Major Benefits For Eye Health
One of the consequences of ageing is that eyesight tends to get worse.
There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.
Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye.
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.
In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.
Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.
Also Read 5 benefits of carrots for health eye
4. Eggs Reduced Risk of Heart Disease
LDL cholesterol is generally known as the bad cholesterol.
It is well known that having high levels of LDL is linked to an increased risk of heart disease.
But what many people don’t realize is that there are subtypes of LDL that have to do with the size of the particles.
There are small, dense LDL particles and then there are large LDL particles.
Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.
Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL… which is a good thing.
Also Read 5 health benefits of carrots
5. Eggs Raise HDL (The “Good”) Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol.
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems.
Eating eggs is a great way to increase HDL.
In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.
6. Eggs Are High in Quality Protein, With All The Essential Amino Acids in The Right Ratios
Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.
Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.
Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.
Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health… to name a few.
