10 Proven Health Benefits of Eggs (No. 1 is Definitely My Favorite)
Eggs are among the few foods that I would classify as “superfoods.”
They are loaded with nutrients, some of which are rare in the modern diet.
Here are 10 health benefits of eggs that have been confirmed in human studies.
1. Eggs Are Incredibly Nutritious
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains (1):
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health.
Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.
Bottom Line: Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.
2. Eggs Are High in Cholesterol, But They Don’t Adversely Affect Blood Cholesterol
It is true that eggs are high in cholesterol.
In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.
The response to egg consumption varies between individual (8):
- In 70% of people, eggs don’t raise cholesterol at all.
- In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.
However, as I will outline later in the article, the situation is a bit more complicated than that and these changes are actually beneficial.
Bottom Line: Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.
3. Eggs Raise HDL (The “Good”) Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol (9).
Eating eggs is a great way to increase HDL.
Bottom Line: Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.
4. Eggs Contain Choline – an Important Nutrient That Most People Don’t Get Enough of
Choline is a nutrient that most people don’t even know exists.
Yet, it is an incredibly important substance and is often grouped with the B vitamins.
Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions (17).
Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline (18).
Whole eggs are an excellent source
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