Effective health benefits and facts of eggs include deficiency of LDL cholesterol, a good source of colline, eye health support, a good source of protein, promoting weight loss, reducing the risk of breast cancer, fatigue stopping, the supply of necessary energy, strong bones, and neurological health support.
There are many different types of eggs available, but by now the most common option for consumption is a chicken egg, whereas the more gourmet option includes ducks, swan and quail eggs.
An egg white and yolk both are highly rich in nutrients such as cholesterol, fat-soluble vitamins, and essential fatty acids along with proteins, vitamins, and minerals.
Eggs are considered to be a good and complete affordable source of high-quality protein because they are all nine essential amino acids. Those whom we can not synthesize in our body and should get them from our diet.
Eggs contain many vitamins and minerals, which are an essential part of a healthy diet, and in many parts of the world, eggs are readily available, a cheap source of food.
Here are 9 amazing health benefits of eggs
1. Low in LDL cholesterol, while high in high HDL cholesterol
To begin with, there are two main types of cholesterol; LDL (poor) and HDL (good). Eggs, even every day, have no significant effect on LDL cholesterol.
Recent studies show that there was no increase in bad cholesterol with more than 70% of people consuming daily eggs, and the increase was only minor in the remaining 30%.
In addition to not growing LDL cholesterol, eggs actually increase HDL cholesterol, which is a good thing because high HDL levels are associated with low risk of heart disease, strokes, and other heart problems.
By eating eggs, you may be able to increase high-density lipoprotein (HDL) which is also known as good cholesterol. There is 212 mg in a single egg, which is more than half of 300 mg daily recommended intake.
Studies have shown that consuming two eggs per day for six weeks has helped increase the HDL level by 10%.
2. Complete source of high-quality protein
Getting adequate proteins in your diet is extremely important for a healthy body. Proteins are the building blocks of the human body because they produce all kinds of tissues which act as a structural and functional process.
In the eggs essential amino acids are present in the correct proportion, so your body is well equipped to make full use of the protein.
Eggs are the complete source of protein in which there are 9 essential amino acids are present which are body can’t produce yourself.
Eating enough proteins can help reduce weight, increase muscle mass, reduce blood pressure, and optimize bone health.
3. Source of choline
Choline is a nutrient that most people do not even know, yet it is an incredibly important substance and it is often classified with B vitamins.
Choline is a macronutrient which is essential for many important physiological functions, including neurological development, nerve function, muscle control, and metabolism.
It is used for the production of cell membranes, and they have a role in many other functions, along with the formation of signaling molecules in the brain.
The symptoms of choline deficiency are serious, so, fortunately, it is rare.
Choline is also very important for pregnant women and lactating women because it plays a major role in brain development.
Whole eggs are an excellent source of choline. There are more than 100 milligrams of essential nutrients in a single egg.
4. Strong bones and muscles
Vitamin D is essential for bone health, but it is also a vitamin which we can not synthesize on our own, so we need to rely on external sources to keep bones strong.
Protein inside the egg helps the muscles work well and develop them stronger.
However, it is not possible to get vitamin D from dietary sources because not just many foods that naturally contain vitamin D.
Vitamin D is essential for calcium absorption and maintaining optimal bone health. Therefore, eggs and dairy products together with our main source of calcium, play an effective role in the prevention of osteoporosis.
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5. Beneficial for eyes
Eggs contain two powerful antioxidants that are Lutein and Zeaxanthin. These antioxidants are stored in the eyes of the retina.
Studies show that consumption of these nutrients in sufficient quantities can reduce the risk of the two most common eye disorders, glaucoma, cataracts, and macular degeneration.
Eggs are also high in vitamin A. The lack of vitamin A is considered the most common cause of blindness in the world.
6. Filling and satisfying for weight loss
Eggs are filled with high-quality protein with fewer calories which helps you keep fuller for a longer time and will make you more likely to eat less throughout the day that helps to reduces your weight.
Eggs score high on a scale called the Saturated index, which causes feelings of the perfection of foods and later reduces calorie intake.
Eggs are highly saturated and can reduce calorie intake later in the day. Eating eggs regularly can boost weight loss.
7. Omega-3 and lower triglycerides
Not all eggs are made equal. Their nutrient structure depends on how the hens are raised and feed.
Eggs also have a rich supply of omega-3 fatty acids. These are mainly in the form of docosahexaenoic acid (DHA), which helps in maintaining brain function and general vision.
Poultry eggs which were taken on pasture and/or omega-3 rich feed, are very high in omega-3 fatty acids.
An omega-3 fatty acid is known for reducing the blood level of triglycerides, a famous risk factor for heart disease.
These fatty acids are found in most oily fish, and therefore eggs provide an alternative source for those who are unable to eat fish.
8. Efficient iron content
Many people with light iron deficiency experience abnormal symptoms of fatigue, headache, and irritability. Iron is the carrier of oxygen in the blood and plays a vital role in the body immune, energy metabolism, and many other functions.
In the egg yolk, there is iron heme in the form of iron, which is the most easily absorbed and usable form of iron in food and is absorbed more in the form of iron in most supplements.
9. Eggs promote healthy hair and nails
Hair and nails indicate many biochemical imbalances and deficiency in the body. Eggs can help promote healthy hair and nails due to the high content of sulfur-rich amino acids and a wide array of vitamins and minerals.
Some studies found rapidly growing hair after incorporating eggs in their diet, especially if they were already deficient in foods containing zinc, sulfur, vitamin B12, and vitamin A.
Amazing facts about eggs
- Eggs contain the highest quality protein easily available in a cheap form.
- Egg yolk is one of the few foods that are naturally good sources of vitamin D.
- To know if that an egg is raw or cooked hard, spin it! If the egg rotates smoothly, then it is hard, but if it falters, then it is raw.
- The eggs age more in a day at room temperature compared to one week in the refrigerator.
- The color of the yolk depends on the chicken’s diet.
- For the production of tissues in eggs proteins, the only true mixture of amino acids required by humans is It is the second place after the mother’s milk for human nutrition.
- An average hen gives or lays 300 to 325 eggs per year.
- To produce an egg, the hen takes 24-26 hours.
- As the hen grows old, it produces large eggs.
- Yolk & Whites have the same amount of protein.