Benefits of egg have a lot. Because one egg has 6 grams of the stuff, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol. Here we are going to discuss the benefits of eggs.
Eggs are rich in healthy nutrition foods
Let’s start with the fact that eggs are high in the range of vitamins and minerals. Just one boiled egg contains:
- 40% of your daily needs for vitamin D
- 25% of your daily needs
- 12% of your daily riboflavin needs (Vitamin B2)
- 20% of your daily selenium needs
- Eggs also contain vitamins A, E, B5, and B12, as well as iron, iodine, and phosphorus.
Eggs convey high protein
Protein is a building block and one egg contains about 6.3 grams of high protein. The basic functions of proteins in the body are to build, strengthen, and repair or replace substances, such as tissue. Eggs provide us with the highest level of protein containing all nine amino acids in the right amounts needed by the body for proper growth and maintenance. Some foods contain more protein in equal quantities than eggs but the quality of protein in eggs is truly outstanding.
Eggs growing cholesterol levels are good
Eggs help raise the levels of high-density lipoprotein (HDL), or “good cholesterol” as it is commonly known. High levels of HDL can help reduce the risk of heart disease. Low-density lipoprotein (LDL), or bad “cholesterol”, can put heart health at risk. High-fat and trans-fat foods such as deep-fried foods will raise LDL cholesterol levels. To find out more about eggs and cholesterol click here.
Eggs are a good source of omega-3S
Omega-3 is short on omega-3 polyunsaturated fatty acids. They are a family of “essential oils” that play a key role in the way our cell membrane works. Fatty fish is one of the most popular sources and eggs contain the same omega-3s like those found in fish. This makes eggs especially useful for people who avoid or are unable to eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.
Eggs replenish and help with weight loss
Nutrient-dense and is a good source of high-quality protein, eggs are one of the healthiest foods you can eat to manage weight.
Studies have shown that eating eggs can make you feel full for a long time by:
- Increasing hormone levels helps you feel better after a meal
- Delaying the rate at which food leaves the stomach
- Eating eggs can also help reduce sugar levels and insulin levels which can be beneficial for weight management.
Eggs full of high-quality protein make them great as part of many dietary patterns that can help people manage their weight. High levels of egg yolk lead to greater satisfaction, less hunger, and less appetite throughout the day, which means you will not be inclined to reach that afternoon lunch.
Eggs are among the best choline pass
Although most people have never heard of choline, this ingredient plays an important role in our health. Choline is essential for normal cell function and is very important during pregnancy to support healthy mental development in the baby.
Eggs containing antioxidants are beneficial for the eyes
Eggs can also help fight vision decline as you grow older. Eggs are rich in the antioxidants lutein and zeaxanthin, both of which are believed to play a role in preventing the risk of certain eye diseases, including cataracts and macular degeneration. Studies show that antioxidants are better absorbed by the body in eggs than in plant sources. Vitamin A and omega-3 fatty acids in eggs can also protect the eyes from retinal damage.
Eggs help promote a healthy life
Increased nutritional requirements and dietary intake can increase the risk of deficiency of fiber, calcium, vitamins A, E, C, B6, B12, folate, iron, magnesium, and zinc. Older people who live mostly in homes are also at greater risk for vitamin D deficiency in the absence of sunlight. Containing 11 different vitamins and minerals, eggs are an easy way to add nutrients. Also, a few foods contain vitamin D and are economical, easy to prepare, and easy to eat.
High in cholesterol, but do not harm your blood cholesterol
Eggs are indeed high in cholesterol. In fact, one egg contains 212 mg, more than half the recommended daily dose of 300 mg. However, it is important to remember that cholesterol in the diet does not raise blood cholesterol levels. The liver actually produces large amounts of cholesterol daily. When you increase your cholesterol intake, your liver simply produces less cholesterol to excrete.
However, the answer to eating eggs varies from person to person:
- In 70% of people, eggs do not raise cholesterol at all
- In some 30% (so-called “hyper responders”), eggs may slightly raise total cholesterol and LDL
However, people with genetic disorders such as family hypercholesterolemia or genetic variants called ApoE4 may want to limit or avoid ovulation.
High protein, with all the essential amino acids in the right proportions
Proteins are the major components of the human body. They are used to make all kinds of tissues and molecules that serve both structural and functional purposes. Getting enough protein in the diet is very important and research shows that the recommended levels are currently very low.
Eggs are an excellent source of protein, with one large egg containing six grams. Eggs contain all the essential amino acids in the right proportions, so your body is well equipped to use the protein it contains. Eating enough protein can help you lose weight, increase body weight, lower blood pressure, and increase bone health, to name a few.
Are completion and the habit to make you eat more calories
Eggs are amazingly filling. They are high in protein, and protein is the most nutritious macronutrient. Eggs get high scores on a scale called the satiety index, which measures the ability to eat to create feelings of fullness and reduce calorie intake later.
In another study of 30 obese women, eating eggs instead of bagels for breakfast increased feelings of fullness and automatically caused them to eat fewer calories within the next 36 hours. In another study, supplementing bagel breakfast with egg breakfast caused significant weight loss over an eight-week period.
Egg side effects
About 60% of the calories in eggs are from fat—much of which is saturated fat. Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That’s more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. A 2021 study found that the addition of half an egg per day was associated with more deaths from heart disease, cancer, and all other causes. For every 300 milligrams of dietary cholesterol consumed per day, mortality risk increased by up to 24%.
A study published in JAMA found that each 300-milligram dose of dietary cholesterol was associated with an increased risk for cardiovascular disease and mortality by 17% and 18%, respectively. When it came to eggs, each half egg caused a 6% and 8% increased risk, respectively. A study in the Canadian Journal of Cardiology found that those who eat the most eggs have a 19% higher risk for cardiovascular problems.
Industry-funded research has downplayed the effects of egg consumption on cholesterol levels. A Physicians Committee review published in the American Journal of Lifestyle Medicine examined all research studies published from 1950 to March 2019 that evaluated the effect of eggs on blood cholesterol levels and examined funding sources and their influence on study findings. Research published prior to 1970 showed no industry influence on cholesterol research.
The percentage of industry-funded studies increased over time, from 0% in the 1950s to 60% in 2010-2019. More than 85% of the research studies, regardless of funding sources, showed that eggs have unfavorable effects on blood cholesterol. But 49% of industry-funded publications reported conclusions that conflicted with actual study results, compared with 13% of non-industry-funded trials.
Consuming one or more eggs per day may increase the risk of diabetes by 60%, according to a study published in the British Journal of Nutrition. Researchers compared egg consumption with blood glucose levels in more than 8,000 participants from the China Health and Nutrition Survey. Those who habitually consumed the most eggs increased their risk for diabetes when compared to those who ate the fewest eggs.
These results support similar findings. A review of 14 studies published in the journal Atherosclerosis showed that those who consume the most eggs increase their risk for diabetes by 68%. Another review found similar results: a 39% higher risk of diabetes in people who eat three or more eggs per week. Egg consumption also increases the risk of gestational diabetes, according to two studies in the American Journal of Epidemiology.
Eating eggs has also been connected to developing certain types of cancer such as colon, rectal, and prostate.
How do eggs benefit your body?
Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Is it OK to eat eggs every day?
The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people. Summary Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.
Can I eat egg at night?
The fat content of egg yolks may lead to irritation and may cause disturbance in the sleep. However, as per some other studies eating an egg at night can help you sleep much better.