Nutritional value & health benefits of eggs

By | March 5, 2017

Eggs are foods that are highly nutritious and they provide numerous health benefits. The best thing about them is that they are cheap and can be prepared in many different ways. Some of the nutrients that eggs contain are iron, amino acids and antioxidants. It is very important to always choose organic eggs because they are more nutritious and they do not contain any hormones or antibiotics.

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Eggs are an all-natural source of high quality protein and a number of other nutrients, all for 70 calories per large egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults.Eggs contain 9 of the 11 fatty acids that our bodies need to function properly. If the body does not get these fatty acids regularly you could experience fatigue, poor skin and hair health, muscle mass loss as well as weaker immune system.

These are the following health benefits of eating eggs regularly:

(1)Better immune system:Eggs are rich in selenium that is essential for healthy and strong immune system. So, eating just one egg a day could help your body fight infections as well as regulate the thyroid gland function. (2)Stress and anxiety relief:Eggs regulate the production of serotonin, a neurotransmitter which is responsible for relaxation and good mood as well as the amino acids that are essential for better mental health. (3) Balanced cholesterol levels:Eggs contain cholesterol, even 200 milligrams of it. However, the cholesterol in eggs actually increases good cholesterol, while reducing the bad cholesterol levels.

(4) Healthy teeth and bones:Other than sun rays, eggs are also an excellent source of vitamin D which is very important for proper development and growth of the bones and teeth. This vitamin also promotes the absorption of calcium which is very important for the metabolism, heart health as well as digestion. (5)Enhanced cognitive function:The compound choline, which is found in eggs, is very beneficial for the cognitive function. This compound also reduces the risk of cognitive impairment and also other neurological disorders, dementia and even Alzheimer’s disease.(6)Healthy skin:The B-complex vitamins in eggs are very beneficial for the skin and hair health as well as for the liver and eye function. These vitamins have been proven to improve the cognitive function and the health of the nervous system.


(7)Weight loss stimulation:Eating eggs will help you avoid food cravings, regulate your appetite and also reduce the risk of overeating because they provide a longer feeling of satiety. Several studies have shown that people who eat eggs for breakfast eat much less calories throughout the day.(8) Eye health protection:Other beneficial nutrients that are found in eggs are lutein and zeaxanthin. These antioxidants improve the vision and also promote better eye health as well as reduce the risk of eye diseases such as macular degeneration and cataracts.

Frequently Asked Questions: (1)Why are eggs considered a nutrient dense food?One large egg has varying amounts of 13 essential vitamins and minerals all for 70 calories. At just 20 cents each, eggs are affordable and also contain 6 grams of high-quality protein and all nine essential amino acids. Eggs are an excellent source of choline and selenium, and a good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin. In addition, eggs are rich in the essential amino acid leucine (one large egg provides 600 milligrams), which plays a unique role in stimulating muscle protein synthesis.

(2)Does the nutrient content of an egg vary by shell color or housing practice?The nutrient content of eggs is similar regardless of color (white or brown), grade (AA, A, or B), or how they are raised (organic, free-range, and conventional). Although eggs are a natural nutrition powerhouse, feeding laying hens a diet enriched in specific nutrients can, in most instances, enhance that nutrient in eggs. Due to higher production costs, such specialty eggs are usually more expensive than generic shell eggs.


(3)Is it wise nutritionally to throw out the yolk?Most of the vitamins and minerals in an egg are lost if the yolk is discarded. The white of a large egg contains ~60% of the egg’s total protein with the remaining ~40% found in the yolk. Additionally, fat and cholesterol in the egg yolk carry fat-soluble nutrients like vitamin D, E, A, choline, and the carotenoids lutein/zeaxanthin, which may aid absorption of these essential and important components of egg.

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