Amazing and Unknown Health Benefit of Eggs
One of the most neglected foods in people’s diets, eggs actually have many amazing health benefit that you probably didn’t know about! Eggs are high in protein, great sources of vitamins and minerals, and can even help you lose weight if that’s something you’re interested in doing!
Are Eggs Good for You?
This is an interesting question because there are a lot of conflicting reports about whether or not we should eat eggs. Some say that they’re unhealthy because they contain cholesterol; others suggest that eggs offer plenty of nutritional benefit. So which one is it?
The bottom line is, eating eggs in moderation is probably okay—just don’t go crazy on them. They have their health benefit, so you don’t want to cut them out entirely, but they can also be high in calories. Here are some of the health benefit of eggs that you might not know about.
[1] Better Brain Function
In addition to their incredible protein content, eggs are also rich in choline. Choline is a B vitamin-like nutrient that your body needs to synthesize brain chemicals like acetylcholine, which helps you think more clearly, focus more intently, and remember better.
Studies have shown that people who eat more choline perform better on memory tests than those who eat less. Luckily for egg lovers (that’s you!), just one egg has almost half your daily recommended intake.
Another study published in 2009 in the American Journal of Clinical Nutrition shows that eating eggs for breakfast increases satiety. For breakfast, opt for an omelet made with three egg whites, cooked in one tablespoon butter, served on two slices of whole-grain toast topped with avocado.
This fills you up until lunchtime, especially if you add a piece or two of fruit to your plate as well. On top of being more satiating than cereal, it’s also filling enough to skip out on unhealthy snacking like doughnuts later on.
[2] Lowers Risk of Heart Disease
Just 1 egg per day can reduce a person’s risk of heart disease by approximately 33 percent. A study published in 2008 examined Japanese individuals between 50-64 years old and found that those who consumed an average of seven eggs each week had lower levels of low-density lipoprotein (LDL), or bad cholesterol, which is linked to an increased risk for cardiovascular disease.
Furthermore, eating eggs may improve blood vessel function, according to research from Brigham Young University. The study looked at individuals on either a low-cholesterol diet or a high-cholesterol diet that included two eggs daily. Those who ate two eggs per day had improved blood flow compared to those on a low-egg diet.
[3] Prevents Allergies
Research shows that introducing eggs to babies early in life can help reduce their chances of developing allergies. In a small study conducted at Johns Hopkins, researchers found that feeding infants just three servings of eggs every week between four and 11 months helped reduce allergies by up to 80 percent.
[4] Prevents Asthma
Studies suggest that children who eat eggs may be less likely to develop asthma or severe allergic reactions during infancy. That’s probably because egg whites contain a protein called lysozyme, which helps ward off bacteria in your body. The best way to prevent these issues is to cook with whole eggs rather than just egg whites.
[5] Protects Against Diabetes
Contrary to popular belief, eating eggs is not associated with a higher risk of developing type 2 diabetes. In fact, a number of studies have found that eating eggs can help reduce your risk of getting type 2 diabetes by improving blood sugar levels.
One study, in particular, found that people who ate an egg every day were 30% less likely to develop type 2 diabetes than those who didn’t eat eggs. What’s more, research suggests that egg yolks in particular are especially beneficial at lowering your risk for diabetes.
And, if you’re looking to lose weight without depriving yourself of foods you love, consider loading up on eggs—eggs are one of only a few foods high in both protein and fat, which means they can keep you feeling full longer.
[6] Fights Cancer
As far as cancer-fighting foods go, eggs are pretty powerful. Studies have shown that they can reduce blood levels of a hormone called IGF-1, which has been linked to breast, colon, and prostate cancers.
Additionally, research has shown that people who ate eggs for breakfast had fewer spikes in blood sugar throughout their day than those who didn’t eat eggs.
Decreased blood sugar spikes are important because they help control appetite—so if you eat eggs for breakfast instead of sugary cereal or a doughnut, you’re at a lower risk for overeating later in the day.
[7] Boosts Bone Density
Vitamin D is crucial for bone health, but did you know that eggs are a great source of it? Research shows that one egg contains about 25 percent of your daily recommended dose.
Vitamin D works with calcium to keep bones strong by reducing the loss of calcium in the urine. A diet rich in calcium and vitamin D can help decrease bone breakdown, prevent osteoporosis, and improve overall bone health.
[8] Reduces Cholesterol
The high levels of vitamin B12, folate, and lutein in eggs can help to lower cholesterol levels. This is a great benefit for heart health! [9] Helps Manage Diabetes: Insulin resistance can actually be prevented by including eggs in your diet on a regular basis.
[9] Eggs Contain Antioxidants That Are Beneficial for The Eyes
It is believed that an antioxidant known as lutein can improve vision. In fact, one study showed that older people who ate two eggs per day for a period of 12 weeks experienced a dramatic increase in macular pigment (which contains lutein) in their eyes.
The combination of both omega-3 fatty acids and lutein helps to protect against eye diseases such as macular degeneration, cataracts, glaucoma, and age-related vision loss.
[10] Provides DHA
Eggs are an excellent source of docosahexaenoic acid (DHA), a type of omega-3 fatty acid that helps fight against memory loss, aging, heart disease, depression, diabetes, stroke, Alzheimer’s disease and various cancers. The human body cannot produce DHA on its own so it needs to be acquired through diet or supplementation.
[11] Eggs Are A Good Source of Omega-3s
One egg contains almost as many omega-3 fatty acids as a serving of salmon. In fact, an egg is about 70% fat — most of which is heart-healthy unsaturated fat. If you’re worried about cholesterol, it’s important to remember that only 1/5th (!!) of your daily cholesterol intake will come from an entire dozen eggs; even a couple of scrambled eggs in the morning won’t put too much of a dent in your day’s total cholesterol intake.
[12] Eggs Can Support Mental Health
Eggs are rich in choline, a chemical that supports memory. They are also an important source of Vitamin B12. People with low levels of B12 can experience fatigue, weakness, headaches, mood swings, and depression.
Since eggs are also high in Omega-3 fatty acids (which work to keep our brain functioning properly), it makes sense that eggs have so many benefit for brain health. Not only can egg consumption support mental health, but it may even help fight Alzheimer’s disease and other neurological disorders as well.
Conclusion
The secret to keeping fit for life is an active lifestyle, a balanced diet, plenty of exercises, and a good night’s sleep. But there’s another way you can help prevent weight gain: Eat more eggs. Eggs are a great source of protein—they have five grams per egg—and they also contain B vitamins, iron, zinc, calcium, and vitamin D.
