11 HEALTH BENEFITS OF EGGS

HEALTH BENEFITS OF EGGS

An egg is one of the super healthy food. Eggs are a very good source of high-quality protein. More than half of the protein present in egg white. Egg yolk contains more calories and fat than egg white.

Eggs contain several vitamins and minerals which are essential parts of a healthy diet. Eggs are inexpensive food that is readily available with high proteins and nutrients.

Eggs are rich sources of vitamin D, selenium, B6, B12, and minerals such as zinc, iron, and copper. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins, and minerals. The egg yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E), and essential fatty acids.

This article provides you all-important health benefits of eggs.

One boiled egg contains:

84 calories

8.3g protein

5.7g fat

1.6g saturated fat

HEALTH BENEFITS OF EATING EGGS

1.     NUTRITION

The first health benefit of eggs is nutrition. Eggs are one of the most nutritious foods available. One medium or boiled poached egg is 44 g can provide the following nutrients.

• Energy: 62.5 calories
• Protein 5.5 grams (g)
• Total fat: 4.2 g, of which 1.4 g is saturated
• Sodium: 189 milligrams (mg)
• Calcium: 24.6 mg
• Iron: 0.8 mg
• Magnesium 5.3 mg
• Phosphorus: 86.7 mg
• Potassium: 60.3 mg
• Zinc: 0.6 mg
• Cholesterol: 162 mg
• Selenium: 13.4 micrograms (mcg)
• Lutein and zeaxanthin: 220 mcg
• Folate: 15.4 mcg

Eggs are also rich sources of vitamin A, B, D, E and K

  2. STRONG MUSCLES

The protein in egg helps to repair body tissues including muscles.

Eggs contain high-quality protein, healthy fats, and other important vitamins, nutrients like B vitamins and choline. Strong muscles are a useful health benefit of eggs.

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is most important for muscle gain.

3. BRAIN HEALTH

Another health benefit of eggs is a healthy brain. Eggs contain vitamins, nutrients, and minerals that are necessary for the brain and the nervous system to function effectively. Including egg daily in your diet helps to increase brain power and keeps your brain healthy.

4. HEALTHY IMMUNE SYSTEM

Foods that are rich in vitamins and nutrients improve the immune system in the body. Another health benefit of eggs is it boosts your immune system.

The main task of the body immune system is

• to fight disease-causing germs (pathogens) like viruses, bacteria,  parasites or fungi, and to remove them from the body
• to recognize and neutralize harmful substances from the environment
• to fight disease-causing changes in the body, such as cancer cells

Vitamin A, vitamin B-12, and selenium in eggs are key factors in keeping the immune system healthy.

   5. HEALTHY PREGNANCY

A healthy pregnancy is one of the good health benefits of eggs. Pregnant women should eat protein-rich food to help babies develop normally. Pregnant women should get 40 to 70 grams of protein. So eating two hard-boiled eggs a day is an easy way to increase protein intake because one egg contains 7 grams of protein. Eating a protein-rich diet can help to keep your blood sugar levels stable.

 6. EYE HEALTH

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. Another best health benefit of eggs is eye health.

Egg contains lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two types of very common eye disorders. Egg yolks contain large amounts of lutein and zeaxanthin.

Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

7. WEIGHT LOSS

The protein present in eggs can help people feel full for a longer time. This can reduce the urge to snack and can also help to lower a person’s overall calorie intake. Weight loss is another health benefit of eggs.

In one study of approximately 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

 8. SKIN HEALTH

Including eggs in your daily diet gives you healthy and good skin. Skin texture is improved if you eat eggs regularly. Some vitamins or minerals present in eggs promote healthy skin. skin health is another major health benefit of eggs.

Eggs can be used in improving skin texture, be it dry or oily. Egg yolks are rich in fatty acids that can lend moisture to the skin while the egg whites contain albumin, a simple form of protein that helps tighten pores and also remove excess oil from the skin.

9. HEALTHY HAIR

Eggs also help to promote good hair growth. Eating eggs improves the protein level in the body and promotes hair growth. Many doctors recommend eggs in the diet for hair loss or hair related problems. The protein present in eggs helps in hair growth and this is the major health benefit of eggs.

Eggs can work wonders on damaged hair. As a person's hair is made up of 70 percent keratin protein, eggs can be used to rebuild damaged hair and dry hair by making it smooth and moisturized.

Some of the hair masks with eggs are:

Eggs and olive oil mask

1. Break 2 eggs and add 1-2 tb spoons of extra virgin olive oil.

2. Mix them well and apply it on your hair.

3. Let it stay for 30-45 minutes and wash off.

Both your hair and scalp will no longer be dry.

Eggs and yogurt hair conditioner

If mixed together, eggs and yogurt can make an excellent hair conditioner.

1. Take 2 eggs and add 2 tsp of fresh yogurt.

2. Use it as a hair mask, and keep it on for at least 30 mins. You can immediately see the results once you wash off the mask, your hair will be conditioned and super shiny.

   10. RAISE GOOD CHOLESTEROL

Eating eggs can help you to increase the High-Density Lipoprotein (HDL) which is also known as good cholesterol. Higher levels of HDL present in eggs lower down the risk of heart disease, stroke, and other health problems. Studies have shown that consuming two eggs per day for six weeks have helped in enhancing HDL level by 10%.

CONCLUSION

Eggs are one of the super nutritious foods available. It contains many vitamins, nutrients, and minerals. Include eggs in your daily routine to avail the health benefits of eggs.

Eggs are enriched with all proteins, calories, and essential fats. Including eggs in your daily diet keeps you healthy.

Eating fresh and nicely cooked eggs provides many health benefits for your skin, hair, heart, and brain.

A person should always aim to eat a balanced diet with lots of variety, rather than focusing on any individual food as a key to good health.