The humble egg is one of the original superfoods and a great starter for your day. They’re versatile things, but while you might think you know how to use them in your meals and dishes, do you know all the benefits of eggs?
They’re more than just a bite sized amount of protein – eggs hold powerful nutrients that are crucial to our diet.
Here’s some eggs-ellent reasons you should eat more eggs!
1. Packed full of nutrients
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 your recommended daily intake
Folate: 5% of the RDI
Vitamin B5: 7% of the RDI
Vitamin B12: 9% of the RDI
Vitamin B2: 15% of the RDI
Phosphorus: 9% of the RDI
Selenium: 22% of the RDI
Eggs also contain Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
2. Lower your cholesterol
Yes, it’s true that eggs are high in cholesterol however it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood – the liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out.
If you have high levels of LDL cholesterol and are at an increased risk of heart disease, eggs will not dramatically affect this.
3. High in quality protein
Proteins are the main building blocks of the human body and are used to make all sorts of tissues and molecules that help us survive. This means the more protein we have, the better, and eggs are very high in protein. Just one egg can contain 6g of protein, which helps with weight loss, increased muscle mass and lower blood pressure, to name a few.
4. Reduce your risk of stroke
Many believe eggs cause strokes due to the cholesterol content however multiple studies have found no association between egg consumption and heart disease or stroke. With that said, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease, so it’s best to check with your doctor.
5. Lose weight
Did you know that eating eggs can help you lose weight? This might come as a surprise to those who think of eggs as “fattening”, however but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast can limit your calorie intake by more than 400 calories. This means you will eat less if you start your day with eggs as they keep you fuller for longer.
6. Prevent breast cancer
A number of studies, including one by Harvard has found a positive link between eating eggs and avoiding a breast cancer diagnosis. This is believed to be due to the presence of choline in egg yolks, which can reduce the risk of breast cancer by 24 percent.
7. Increase your iron intake
Many people suffer from mild iron deficiency which makes them tired and irritable. Iron plays an important role in immunity, metabolising energy and just generally keeping you feeling great. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food.
8. Promote brain health
Choline in egg yolks helps to develop the brain, even into old age. Eggs are an excellent dietary source of choline, and even just one egg can give you 30 per cent of your daily intake.
9. Protect your eye sight
A good dietary intake of eggs, spinach and broccoli is associated with a significant decrease in cataracts and age-related vision issues. As eggs are a good source of the antioxidants lutein and zeaxanthine, they keep the eyes healthy by protecting against harsh light.
10. Protect our bones
Eggs are one of the few natural food sources of vitamin D – which is essential for calcium absorption and maintaining optimum bone health. Along with calcium, eggs also help to prevent osteoporosis.
11. Strengthen hair and nails
Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.
Tell us, do you enjoy eggs? How do you usually eat them?