Eggs are nutritious, and they're often referred to as "nature's multivitamin." They've got unique antioxidants and powerful brain nutrients that many people are deficient in. Here are some reasons why eggs are one of the healthier foods on the planet.
1. Whole Eggs Are Nutritious
A whole egg contains a range of nutrients:
Vitamin B12 (Cobalamin): 9% of the RDA. Vitamin B2 (Riboflavin): 15% of the RDA. Vitamin A: 6% of the RDA. Vitamin B5 (Pantothenic Acid): 7% of the RDA. Selenium: 22% of the RDA.
It also contains small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and more. A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates. It’s also important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
2. Eggs Improve Your Cholesterol Profile
Eggs actually do not raise your risk of cardiovascular disease. A large egg contains 212 mg of cholesterol, which is a LOT compared to most other foods. But just because a food item contains cholesterol it doesn't mean that it will raise the bad cholesterol in the blood. The liver produces cholesterol every day, but if you eat cholesterol, then your liver produces less.
One study discovered that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic syndrome. Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two.
However, some studies show an increased risk of cardiovascular disease in diabetic patients. This needs further research though and probably doesn’t apply on a low-carb diet, which can in many cases reverse type II diabetes.
3. Eggs Are Loaded With Choline
Choline is good for your brain. It's grouped with the B-complex vitamins and it's an essential nutrient, especially for pregnant women. Egg yolks are an awesome source of choline. 4. They Contain High Quality Proteins With a Perfect Amino Acid Profile
Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.
5. Eggs Are Loaded With Stuff That Protect The Eyes
Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part of the eye. These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts, which are among the leading causes of vision impairment and blindness in the elderly.
6. Eggs For Breakfast Can Help You Lose Body Fat
Eggs contain plenty of protein and fat, and score high on a scale called the Satiety Index, a measure of how much foods contribute to satiety.
On a final note, do bear in mind that not all eggs are the same. Plenty of hens are raised in factories, caged and grain-fed, which alters the final nutrient composition of the eggs. So your best bet would be to buy Omega-3 enriched or pastured eggs: they are much more nutritious and healthier.
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