One basic knowledge we all managed to acquire dating back to elementary school about the benefits of eggs is that “egg is a source of protein,” and we need it on a daily basis.
However, beyond this basic knowledge, eggs have many other nutritional benefits that come with their consumption.
Research has it that when it comes to helping meet your daily nutritional requirements, eggs are pretty tough to beat and by far the cheapest.
This is so because eggs provide a valuable source of quality protein while also containing 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants.
The egg white contains virtually 60% of the high-quality protein, while the yolk contains the rest, which includes the vital healthy fats, vitamins, minerals, and antioxidants, all adding up to a meaningful combination for your daily health.
Now, let’s go to a proper breakdown of the 3 main health benefits of eggs:
1. Eggs are nutrient-dense
Eggs have more nutrients (vitamins, minerals, and amino acids) per calorie than most other foods. Consuming an egg gives you.
- High-quality protein
- Vitamin B12
- Multiple antioxidants help keep your cells healthy.
Note: Most healthy people can eat up to seven eggs a week without affecting their heart health.
2. Eggs are a great source of Vitamin D.
This is sometimes called the “sunshine vitamin.” Vitamin D plays an important role in the absorption of calcium and phosphorus, which makes it essential for the maintenance of healthy bones and teeth.
It also helps in promoting healthy muscle function and immune system maintenance.
3. Eggs improve levels of “good” cholesterol.
Levels of high-density lipoprotein (HDL) are increased (commonly known as “good cholesterol”) with the intake of eggs. Also, eggs help to reduce the risk of heart disease, stroke, and other health issues.
Meals with saturated and trans-fats, such as deep-fried takeaway foods, are the ones behind increased risk levels of LDL (low-density lipoprotein) cholesterol, in other words, “bad cholesterol.”
With the above detailed 3 main benefits of eggs, I believe we now have a better grasp on why the consumption of eggs cannot be over-emphasized in our daily meals.
What are the side effects of eggs?
Improperly cooked eggs can cause many problems like bloating, vomiting, and stomach-related issues. As much as eggs intake is good, too much intake can result in adverse effects. Consuming it in excessive amounts can negatively affect your kidneys cause it’s a rich source of protein.
How many eggs should one take per day?
It is advisable you eat 1–2 eggs a day depending on how much of other cholesterol you have in your diet, but If your cholesterol level is high or you have other risk factors for heart disease, it is best you eat nothing more than 4–5 eggs per week.
What form of egg is healthiest?
Simply put, Poached and boiled (either hard or soft) eggs may be the healthiest to eat. This is because lower-heat cooking methods cause less cholesterol to escape and help retain most of the egg’s nutrients.