Health Benefits of Eggs
There is list of questions about
the health benefits of eggs raised in people mind and People often ask questions that,
- Are eggs good for us?
- What are the benefits of egg white
and what is egg white nutrition?
- What are the boiled egg benefits?
- What is good for health Soft boiled egg or hard boiled egg?
- What are the benefits of egg yolk?
- What are the benefits of boiled eggs for weight loss?
- What are the egg benefits for men?
- Eating boiled eggs every day is healthy or not?
The answer is of course egg nutrition fact are good source of several minerals and nutrients that required human body for good health.
Eggs produced by chicken an egg has three basic things
shell, the whites and the yolk, people often asks questions that, are eggs good for you? are egg whites healthy? of course both white and yolk has ample amount of
nutrients like proteins, minerals and vitamins, Egg yolk has also contained
essential fatty acids, cholesterol and fat-soluble vitamins. Egg also has
versatile and important ingredients that helps in cooking various types of
foods.
People
enjoy and nourish themselves with eggs by domestication of chicken. There are
many other types of eggs choices available like duck, quail and goose eggs, but
chicken eggs have most acceptance among the people as it is considered as basic
food, also eggs have culinary history as symbol of rebirth and fertility. In
Christianity, the symbol of the decorated egg has become synonymous with
Easter.
Here it is the health benefits of eggs in detail:
Here it is the health benefits of eggs in detail:
1) Egg Nutrition
Eggs nutrition facts are considered one of the best sources of several minerals and an inexpensive
high-quality protein. The egg whites have vitamin B2 and more than half protein
of an egg and less amount of fat as compare to egg yolk. Eggs also have rich
amount of minerals like iron, zinc, cooper and great sources of B12, vitamin D,
selenium, B6. As compare to the white’s egg yolk contain more fat and calories,
but it is a good source of vitamin E, vitamin D, vitamin A and vitamin K.
what about the omega-3 fatty acids?
it
totally depends on what chicken have been fed. good fed chicken provides some
amount of omega-3. As eggs are complete source of protein with all essential
amino acids that is a need of body requirement it should be a part of our daily
life.
Boiled Egg benefits and egg nutrition facts are as follows.
Boiled Egg benefits and egg nutrition facts are as follows.
Egg Boiled 1 Large (50g) Calories 70
Nutrients
|
Grams
|
% Daily Values
|
Total Fat
|
5 g
|
6%
|
Saturated fat
|
1.5 g
|
8%
|
Trans Fat
|
0 g
|
|
Polyunsaturated fat
|
1 g
|
|
Monounsaturated
|
2 g
|
|
Cholesterol
|
185 mg
|
62%
|
Sodium
|
70 mg
|
3%
|
Potassium
|
70 mg
|
0%
|
Total Carbohydrate
|
0 g
|
0%
|
Dietary fiber
|
0 g
|
0%
|
Sugar
|
0 g
|
0%
|
Protein
|
6 g
|
12%
|
Vitamin A
|
80 mcg
|
8%
|
Vitamin D
|
1 mcg
|
10%
|
Vitamin E
|
0.5 mg
|
4%
|
Vitamin B6
|
0.1mcg
|
6%
|
Vitamin B12
|
0.5mcg
|
20%
|
Calcium
|
30 mg
|
30 mg
|
Niacin
|
1.4mg
|
8%
|
Folate
|
25mcg
|
6%
|
Iron
|
0.9 mg
|
4%
|
Biotin
|
11mcg
|
35%
|
Phosphorus
|
100mg
|
8%
|
Pantothenic Acid
|
0.8mg
|
15%
|
Riboflavin
|
0.2 mg
|
15 %
|
Iodine
|
28mcg
|
20%
|
Zinc
|
0.7mg
|
6%
|
Selenium
|
15mcg
|
25%
|
Choline
|
150mg
|
25%
|
The % Daily Value (DV)
tells you how much a nutrient in a serving of food contributes to a daily diet.
2,000 calories a day is used for general nutrition advice.
Egg white nutrition facts are as follows.
Nutrients
|
Egg White Nutrition
|
Calories
|
16
|
Protein
|
4
grams
|
Fat
|
0
grams
|
Cholesterol
|
0
grams
|
Vitamin
A
|
0%
of the RDI
|
Vitamin
B12
|
0%
of the RDI
|
Vitamin
B2
|
6%
of the RDI
|
Vitamin
B5
|
1%
of the RDI
|
Vitamin
D
|
0%
of the RDI
|
Folate
|
0%
of the RDI
|
Selenium
|
9%
of the RDI
|
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
2) Cheapest Source of
High-Quality Protein
Protein is one of the famous macro nutrients among the
fitness enthusiast and building block of human body. It makes all types of
tissues of human body that helps to serve in both functional and structural
purpose.
it is very important to get enough amount of protein in
daily diet. According to The Recommended Dietary Allowance (RDA) 0.8 grams of
protein per kilogram of body weight, or 0.36 grams per pound is the minimum
amount you need to keep from getting sick — (not the specific amount you are
supposed to eat every day).
Eggs
are excellent source of protein with all essential amino acid that required the
human body. 1 large boiled egg contain 6 grams of high-quality protein and it
would be good to add 4 to 5 eggs in daily diet.
3) Brain Health
Eggs are enriched with several vitamins and minerals that
required for regular functioning of brain, memory, cells, including nervous
system and metabolism.
Vitamins & Minerals to Boost Brainpower
- Vitamin E functions as an antioxidant and the brain is particularly susceptible to free radicals.
- Vitamins B are involved in helping the formation of brain chemicals such as dopamine, epinephrine, and serotonin which preserving brain function, mental acuity and folic acid (a B complex) also helps early brain development.
- Vitamin B12, and vitamin B6 Reduced levels of folate are associated with high levels\ of homo-cysteine.
- Magnesium is an important brain nutrient because it protects the brain from neurotoxins.
- Vitamin D aid in brain development.
4) Egg Contains an
Important Nutrient (Choline
With the all-important nutrients egg also has an important
substance called choline.
choline often grouped with vitamin B it used to produce
signal molecules in the brain and build cell membranes along with many other
functions.
eggs
are important source this important nutrient a single large egg contain 100 mg
of choline.
5) Lower Risk of Heart
Disease
One of the important nutrient’s choline plays an important
role to break down the amino acid homo-cysteine, which is associated in
development of heart disease.
It is true that eggs yolk has high in cholesterol but here
is one thing to understand is cholesterol has two type:
1.
LDL
(ow-density lipoprotein).
2.
HDL
(High-density lipoprotein).
LDL known as bad cholesterol and high level of LDL may leads
to heart disease. LDL also have two types:
1.
Large
dense particles LDL.
2.
small
dense particles LDL.
Studies have shown that small dense particles of LDL have
higher risk of heart disease than large dense particles of LDL and eggs
consumption changes the pattern of small dense particles into large dense
particle which reduce the risk of heart disease.
6) Raise HDL (Good
Cholesterol)
High-density lipoprotein or HDL known as good cholesterol.
people have high level of HDL may have lower chance of heart disease and other
problems.
eggs consumption helps to increase HDL level and studies
shows that eating two eggs per day for six weeks may increase the HDL level by
10%.
Since long-time egg were considered as risky food for health
instead of healthy food just because it was considered high in cholesterol, a
single large egg contain 212 mg of cholesterol that is over a half of daily
recommendation which is 300 mg and that's not good for health it can increase
developing cardiovascular disease and people with high level of cholesterol
advised to avoid consuming eggs.
Know we know that cholesterol presented in eggs has less
amount that effect our blood cholesterol then the amount of saturated fat we
eat. It is also depending in your current body condition if you have high
cholesterol level it is advised you to keep track your daily intake of
saturated fat.
according
to The American Heart Association The daily recommendation of calories from
saturated fat is 5% to 6%. For example, if your diet based on 2000 calories per
day so maximum 120 of calories should come from saturated fat. But it is advice
to consume one whole egg per day because it has vitamins and minerals that
required for healthy body and body functioning.
7) Healthy Skin
Eggs are not just used for dietary benefits it is also used in beauty treatments for healthy skin. Egg whites have high protein and albumin content that helps in tightens large skin pore, removes the signs of aging, reduces wrinkles, controls oil secretion, promotes skin lightening and most importantly tone the skin and makes it fair.
8) Good for Eye
Health
Eggs are good source of several minerals and nutrients that required human body for good health it is also good for eyes health.
The pigments that make eggs yolk yellow and it is same
pigments that protect our eyes from the harmful rays of the sun. these pigments
have 2 antioxidants lutein and zeaxanthin which is also present in plant-based
food like peppers, Corn and spinach.
But the lutein and zeaxanthin are in egg yolks more readily,
probably because they are contained in a fat-based matrix along with other
micro nutrients such as vitamins A, D and E. lutein also helps fight macular
degeneration, that causes of blindness.
9) Good for Muscles
Growth
Eggs are complete and versatile food which provides healthy
diet specially to gym goers due to high quality protein in it. We all know that
protein is important for muscle building and without protein muscle growth are
impossible.
According
to the Nicholas A. Burd, Ph.D., an exercise physiologist at the University of
Illinois at Urbana-Champaign the consumption of whole egg sparked significantly
greater protein fiber repair and recovery as compare to only egg whites
although process is the key building bigger and stronger muscles.
10) Omega-3
Omega-3 fatty acids are essential nutrients that are
important in preventing and managing heart disease. mega-3 fatty acids may help
to:
1. Lower
blood pressure.
2. Reduce
triglycerides.
3. Reduce
the likelihood of heart attack and stroke.
4. Reduce
the chance of abnormal heart rhythm.
5. Slow
the development of plaque in the arteries.
6. Less
the chance of sudden cardiac death in people with heart disease.
Eggs are one of the sources of omega-3 but Its totally
depending on how hens are fed and raised, not all eggs have same nutrients
compositions.
Hens
that fed omega-3 enrich feeds or pasture tends to have much higher omega-3.
Omega-3 helps to reduced blood levels of triglycerides, which is well known
risk factor of heart disease. Choose omega-3-enriched eggs if you don’t get
enough omega-3 from other sources.
Did you know?
According to study published in Pediatrics magazine has suggested that
giving one egg per day to young children for six months along with the reduced
sugar and sweetened food, May help to prevent stunning and help them to achieve
healthy height.
Summary
There are so many health benefits of eggs. Egg nutrition are good source of several minerals and nutrients that
required human body for good health it is also good for eyes health, skin
health, muscles health and heart health.
eggs contain one of the best nutrients such as betaine and
choline that promote heart health. A study in china over nearly half a million
people suggests that eating one egg a day may reduce the risk of heart disease
and stroke, although experts advise that eggs should be in your
daily diet in order to get healthy life style.
sufficient supply of choline is particularly important
during breast feeding and during pregnancy because choline is important and
essential for brain development.
Another important vitamin called vitamin D also present in
eggs. vitamin D required to protect bones and to get strong bones sufficient
amount of vitamin D should be in daily diet. humans body structure depends on
its bones and its health.
Eggs are considered as super food and it has all the
nutrients that required human body. It is also a cheap source of high-quality
protein with all essential amino acid. All age of groups can enjoy this super
food to make their life healthy.
Health benefits of eggs mention below.
1. Egg Nutrition.
2. Cheapest
Source of High-Quality Protein.
3. Brain
Health.
4. Contains
an Important Nutrient (Choline).
5. Lower
Risk of Heart Disease
6. Raise
Good Cholesterol.
7. Healthy
Skin.
8. Good
for Eye Health.
9. Good
for Muscle Growth.
10.
Omega-3
Sources
Disclaimer
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© copyright 2019 – All rights reserved AK Health Corner
Health Benefits of Eggs
Reviewed by ABDUL KARIM
on
May 09, 2019
Rating:
Reviewed by ABDUL KARIM
on
May 09, 2019
Rating:
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