9 Important Health Benefits Of Eggs

Eggies, eggs, chicken missiles, or as an uncle once affectionately referred to them; ‘bum nuts.’ Indeed not the most eloquent use of the English language, but a comical description of one very versatile food group. Eggs are one of the most nutrient-packed foods in the universe. Just imagine that these tiny ovals of goodness can turn a single cell, into a baby chicken. That is pretty amazing to think about.

They are packed with goodness

One single large boiled egg contains:

·         Folate – 5% of the RDA

·         Vitamin A – 6% of the RDA

·         Vitamin B5 – 7% of the RDA

·         Vitamin B12 – 9% of the RDA

·         Phosphorus – 9% of the RDA

·         Vitamin B2 – 15% of the RDA

·         Selenium – 22% of the RDA

(nb: RDA = Recommended Dietary Allowance)

On top of that list, eggs also have generous amounts of Vitamin D, E, K, B6, Calcium, and Zinc.

Eggs contain approximately 77 calories, 6 grams of protein, and 5 grams of healthy fats.

      Eggs have high amounts of cholesterol, but don’t affect blood cholesterol

True to popular belief, eggs are actually high in cholesterol. A single egg contains anywhere  up to 212mg, which is around half of the recommended 300mg daily intake.

One thing to note is that cholesterol in the diet doesn't necessarily raise cholesterol in the blood. The liver produces large amounts of cholesterol every day.  When we eat things such as eggs, the liver produces less cholesterol to counter-balance the intake.

The response to egg consumption differs from person to person, but in general terms eggs won’t raise cholesterol in 70% of people. The remaining 30% are deemed as ‘hyper responders’ and can have mild increases in cholesterol. This is a simplified view of it, but you get the idea.

      Eggs raise HDL levels (the good cholesterol)

High Density Lipoprotein (HDL) is often termed the ‘good’ cholesterol. People with higher levels of HDL are less likely to suffer heart diseases, strokes and other health issues. Eating eggs can help to increases HDL in the body.

      Eggs contain choline

What the….is choline? Most people have never heard of choline before. Choline is grouped with the B vitamin family. Choline is used to build cell membranes. It also plays a role in producing signalling molecules in the brain. Eggs contain more than 100mg of this vital nutrient.

      Eggs help stimulate muscle growth

A favourite snack for body-builders and gym-junkies everywhere, eggs contain 6 grams of protein each. Protein is a vital nutrient in repairing muscle fibre after exercise such as weight-lifting.

      Eggs are great for eye health

A consequence associated with ageing is eyesight tends to worsen. One of the ways to counteract this is to take varying nutrients to reverse the effects of ageing. Two of these nutrients are; Lutein, and Zeaxanthin. These are powerful antioxidants that tend to build up in the retina of the eye, and help to reduce the risk of cataracts and macular degeneration.

Our good friends the egg contain high levels of these substances.  Eggs also contain high levels of Vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

      Lower triglycerides

Sadly, not all eggs are created equal. Naturally it makes sense that the quality of the egg relies heavily on the quality of the food the chicken ate. Hens that are raised on pasture, or fed Omega-3 enriched foods tend to be much higher in Omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides – a well-known factor in causing heart disease. In one nutritional study of eggs, it was shown that eating just 3 omega-3 enriched eggs per week reduced triglycerlides by as much as 18%.

     Contrary to popular belief eggs do NOT raise the risk of heart disease

Eggs have had a bad rap in times gone by as being a major risk factor in causing heart disease. It was claimed due to the cholesterol levels in them that they must be bad for the heart. This, as it transpires has been disproven, and in one study alone, with 263,938 participants, there was no association found between egg consumption, and heart disease.

       Eggs are filling

This may seem like throw-away benefit. Due to the high protein levels in eggs, they are incredibly filling. In fact, protein is the most fulfilling macro-nutrient.  As a result of eating something such as eggs which are high in protein, it is likely that you will not feel the need to snack as much throughout the day. This, in turn means you can potentially lower your daily calorie intake, and lose weight as a result.

Here’s a great video of the wonders of eggs. Aren’t they great? Check it out:

12 Things you can do with an Egg from RUSCH MEYER on Vimeo.