Eggs are a great food to include anytime. It’s delicious scrambled with toast and bacon, hard-boiled and sliced to top a Cobb salad, or in a fried rice plate for dinner. You can even have hard-boiled eggs on the go when you need a quick snack. Regardless of how you eat it, there’s no denying the fact that the nutritional value of this food has been debated for quite some time. Eggs, for example, have been known as a cholesterol-raising snack for decades.
It’s been controversial in the past, but recent researchers and medical experts have concluded that not only do eggs not raise cholesterol, they actually are good for you! Rich in essential vitamins, nutrients and minerals that can contribute to a wide range of health outcomes.
For more information on how eggs are good for you, learn about the TK effects of eating eggs. Then check out Is Canned Tuna Healthy? for healthier eating tips. 5 side effects of eating it.
egg nutrition information
per nutrient 1 large egg (50.3 grams):
- calorie: 71.9
- obesity: 5.01 grams
- saturated fat: 1.61 grams
- sodium: 64.9 milligrams
- carbohydrates: 0.5 grams
- sugar: 0.1 grams
- fiber: <0.75 grams
- protein: 6.24 grams
10 health benefits of eating eggs
eggs are a complete protein
One egg contains about 6 grams of protein, and this protein is considered “complete.” This means it contains all nine essential amino acids that the body cannot produce on its own. Other complete proteins include beef, chicken, fish, pork, tempeh, soy tofu, and foods such as whole grains, vegetables, nuts, and seeds are considered “incomplete.” That’s not to say it’s not important, but it’s best to have a balanced diet of both types.
Eggs are also a lean protein. That means it doesn’t contain a lot of saturated fat. With just 1.6 grams of saturated fat per egg, getting protein from eggs keeps saturated fat at bay compared to other protein sources such as steak, beef, lamb and pork.
Eggs may help improve cholesterol levels
Eggs are a source of dietary cholesterol, which is one reason many people believe that eating eggs raises cholesterol levels in the body. However, it turns out that eggs actually do the exact opposite.
For one thing, just because a food is high in cholesterol doesn’t mean it will raise your cholesterol levels. high in trans fatsaturated fat, and added sugars associated with high levels of cholesterol.
One study published in American Journal of Clinical Nutrition Eating high cholesterol and eating one egg a day was not found to be associated with high cholesterol or coronary heart disease. study It turns out that eggs can actually improve HDL cholesterol, which is considered the “good” kind of cholesterol. Having enough HDL cholesterol is important for the absorption and removal of LDL cholesterol from the bloodstream.
you may lose weight
Replacing a high-carb breakfast with eggs can support your body’s ability to burn fat and lose weight. In an 8-week study published in International Journal of Obesitypeople ate a breakfast of two eggs or a bagel containing the same amount of calories. decreased, with a 61% decrease in BMI and a 34% decrease in waist circumference.
you might gain muscle
Six grams of protein per large egg isn’t incredibly high, but eggs can be a healthy part of a high-protein diet that can support muscle gains.
If you want to build muscle through exercise, you need protein to repair tears in muscle tissue.Increases metabolism, according to research published by. International Journal of Sport Nutrition and Exercise MetabolismThe amino acids found in eggs help provide the body with the protein it needs. build that muscle you want!
Whisk 2 eggs into a veggie omelet or pack 2 hard-boiled eggs into a snack box for a perfect meal or snack. lose weight and tone.
Eggs are a good source of vitamin D
You can increase your vitamin D intake by getting more sunlight or by including foods rich in vitamin D, such as eggs, in your diet.contains eggs 6% of your daily value for vitamin D, Vitamins found in very few foodsVitamin D plays a role in both immune health and calcium absorption. Supports bone health.
Choline in eggs may help the brain
Eggs are one of the richest dietary sources of choline, a nutrient found in many types of foods.For example, about 147 milligrams of choline This is approximately 27% of the daily recommended value. It contains more choline than beef, chicken, fish, potatoes, beans, milk and yogurt.
according to National Institutes of HealthHowever, research has linked choline to two main areas of health: neurological and liver health. norwegian studies Participants with low choline levels were found to have worse cognitive function than those with high choline levels. experts theorized There may be a link between choline intake and a reduced risk of Alzheimer’s disease and dementia because of a chemical called phosphatidylcholine.This chemical is found in eggs and sources of choline in the body. is known to help improve cognitive function in adults.
Choline in Eggs Supports Liver Health
Speaking of choline, this nutrient has also been found to benefit liver health. journal of nutritiondietary choline consumption was associated with a reduced risk of non-alcoholic fatty liver disease (a series of liver problems unrelated to alcohol consumption) in Chinese adults who were considered “normal” weight. A recent 2022 study published in nutrientsResearchers found that a combination of choline and betaine (found in whole grains, beets, all-purpose flours, etc.) helped reduce the risk of fatty liver (also known as fatty liver disease) associated with visceral obesity. I discovered that
Eggs are an excellent source of dietary phospholipids
Eggs are one of the major sources of phospholipids (structural fatty acid compounds that are important components of biological membranes) in our diet.Based on the estimated average egg intake in the United States, eggs are 10% to 40% of total daily phospholipid intakeAccording to a report published in . nutrientsThe phospholipids in eggs have been shown to help inhibit cholesterol absorption, increase levels of “good” HDL cholesterol, and lower certain inflammatory biomarkers.
Eggs may help reduce inflammation
one nutrition and metabolism Levels of an inflammatory biomarker known as plasma C-reactive protein (CRP) in overweight men consuming 3 eggs per day for 12 weeks were significantly higher than those consuming yolk-free egg substitutes with low phospholipid levels. The study found that it was significantly less than when
Chronic inflammation is a major health problem. National Center for Biotechnology InformationIt is a common cause of many chronic diseases such as diabetes, cardiovascular disease, arthritis and cancer. Although it can be fulfilled, daily diet is an important factor in reducing inflammatory markers in the body.
they are a good source of selenium
Selenium is a mineral that your body needs, but only in small amounts.Eggs are an easy way to help you get the amount you need. Just one egg provides about 15 micrograms of selenium. . 27% of daily recommended valueBecause of selenium’s antioxidant properties, it’s important to consume adequate amounts of selenium, even in small amounts.according to harvard healthselenium helps protect against cancer, thyroid disease, and cardiovascular disease, and deficiencies in this mineral have been linked to osteoarthritis and Keshan disease (a type of heart muscle disease).
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