Benefits Of Eating Eggs
When it comes to all-round healthiness, you really can’t beat an egg (sorry!).
Cheap, quick and easy, and they go with everything, they are quite simply egg-cellent, and you might be surprised to know just how egg-ceptional they are on the good-for-you front.
And a new study has suggested that an egg a day may reduce the risk of cardiovascular disease.
Eating up to one egg daily was linked with lower rates of strokes and heart disease, according to the research published in journal Heart.
So what else are they good for?
What Are The Nutrients Found in Eggs?
Eggs are rich in fat-soluble nutrients including vitamin A, vitamin D and the beta-carotene lutein.
They are also one of the richest dietary sources of choline, contain folate, as well as trace minerals including iodine and selenium.
Eggs are also an excellent source of protein (more on that below).
Plant-based diets are often limited in sources of vitamin B12.
It is only find in animal foods but is fortify into many vegan food products.
Natural sources of vitamin B12 for vegetarians include dairy products and eggs.
One egg contains 0.6mcg of vitamin B12, and the Recommended Daily Allowance for most adults is 2.4mcg per day.
Health Benefits of Egg Yolk
Many of the health benefits of eggs are in the egg yolks.
Egg yolks are a good source of vitamin A which is important for immune function and reproduction.
The egg yolks are also rich in vitamin D, another fat-soluble vitamin which has a strong role in bone health.
Egg yolks contain lutein, a plant pigment in the same chemical family as beta-carotene which may protect against eye diseases.
Dark leafy greens are also a great source of lutein but because lutein, like beta-carotene, is a fat-soluble nutrient, we require some added fat in order to absorb it.
Eggs and Omega-3 Fatty Acids
Eggs are also one of the few non-seafood sources of omega-3 fatty acids in the form of DHA.
The DHA found in egg yolks, as well as fatty seafood, has linked to numerous health benefits including a reduction in inflammation, blood clots, and blood pressure.
One egg contains as much as 40 milligrams of DHA (we require at least 650 milligrams per day of EPA and DHA combined), and omega-3 enriched eggs which come from hens being fed flaxseeds and/or processed fish meal can contain five to ten times this amount, but for a price.
Vegetarian sources of omega-3 fatty acids, including flaxseeds, chia seeds, and hemp hearts, contain alpha-linolenic acid, which can convert to DHA and EPA but at very low amounts.
It is also important to note that many factors can inhibit this conversion including excess omega-6 fatty acid, alcohol, and inadequate protein
Health Benefits of Egg Whites
Eggs Are High In Protein.
Eggs have an excellent source of protein, mostly of which is in the egg white.
The type of protein in eggs is of high biological value and offers us all the essential amino acids needed for normal growth and repair (think tissues, muscles, cells, hormones, enzymes, skin, etc).
You cannot stress the importance of achieving balance at breakfast by being conscious of carbohydrate load and aiming for at least 15-20g of protein.
Cholesterol and Heart Disease
There is also no argument about whether a high level of cholesterol in the blood raises the risk for heart disease; it does.
1 egg contains 300 milligrams of dietary cholesterol, and 300 milligrams is the general daily recommendations for cholesterol intake.
Some people are what we call ‘hyper-responders’ and can be more sensitive to dietary cholesterol than others.
This is often hereditary, and despite a healthy, balanced diet some people will have higher cholesterol levels than others.
They Work Wonders On Your Skin
We’re often listen that the quality of our diets is displays in our complexions, and eggs rack up cracking scores in the skin-enhancing stakes.
“Eggs contain vitamin A, which is helpfull in the process of cell development – especially the development of new skin cells.
This is why vitamin A includes in beauty products,” explains Shona Wilkinson, nutritionist.
“They also contain the antioxidants selenium, which helps prevent free radical damage. It is part of the aging process, and lutein and zeaxanthin, which help protect the skin against UV damage that leads to brown spots and wrinkles.
Eggs are great sources of amino acids which help with generation of new cells.”
They are Packed Full of Protein
There is been growing emphasis on packing plenty of protein into our diets recently.
As well as being useful for weight management. Protein’s role in muscle growth and repair has helped up its popularity. As more and more of us get serious about our fitness regimes.
“Whether you are a gym-goer, or just trying to eat healthily. The humble egg is an awesome food to include in your diet,”
“Avocado and eggs is one of my staples; high in protein and nutrients, quick and easy to cook, and budget-friendly too.
Eggs contain all the essential amino acids which your body needs. When refuelling after a workout and their high protein content helps to keep you satiated all morning.”
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