One of the few foods that can be considered "superfoods" is eggs. They're chock-full of nutrients, some of which are hard to come by in today's diet.
The following are ten health benefits of eggs that have been proven in human studies.
1. Extremely nutritionally
Eggs are one of the most nutrient-dense foods available. A single cell in an egg contains all of the nutrients needed to grow into a baby chicken. A single large boiled egg contains the following ingredients:
- 6% of the RDA for vitamin A
- The RDA for folate is 5%.
- 7 % of the RDA for vitamin B5
- 9 % of the RDA for vitamin B12
- 15 % of the RDA for vitamin B2
- 9 % of the RDA for phosphorus
- 22 % of the RDA for selenium
- Eggs are also high in vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
- It has 77 calories, 6 grams of protein, and 5 grams of good fats.
Eggs often contain several trace nutrients that are beneficial to one's wellbeing. Eggs are almost the ideal food. They have a small amount of almost every nutrient you require. It's even cooler if you can get your hands on pastured or omega-3 enriched eggs. They have a higher omega-3 fat content and are richer in vitamins A and E.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
Eggs are high in cholesterol, which is true. In reality, a single egg has 212 mg of cholesterol, which is more than half of the daily recommended intake of 300 mg.
It's important to note, though, that dietary cholesterol does not always equate to higher blood cholesterol. Daily, the liver contains a considerable amount of cholesterol. As you eat more cholesterol in the diet, your liver contains less cholesterol to compensate. Individuals' reactions to eggs, however, differ:
- Eggs have no effect on total and LDL cholesterol in 70% of people.
- Eggs have a moderate effect on total and LDL cholesterol in 30% of people (dubbed "hyper responders").
People with genetic disorders such as familial hypercholesterolemia or the ApoE4 gene variant may want to limit or avoid eggs.
3. Increase HDL (the "Good") cholesterol levels.
Cholesterol is a substance that is found in the human body. High-density lipoprotein (HDL) is a type of fat that is found in the blood. It's frequently referred to as "good" cholesterol. Heart disease, stroke, and other health complications are less likely in people with higher HDL levels. Eggs are an excellent source of HDL cholesterol. One study found that eating two eggs per day for six weeks raised HDL levels by 10%.
4. Contain Choline — An Important Nutrient That Most People Don’t Get Enough Of.
Choline is a nutrient that most people are unaware of, even though it is an extremely essential substance that is often grouped with B vitamins. Choline is necessary for the formation of cell membranes and plays a role in the development of signaling molecules in the brain, among other things.
Choline deficiency has severe symptoms, but it is thankfully uncommon. Choline can be found in abundance in whole eggs. This vital nutrient is found in abundance in eggs, with each egg containing more than 100 mg.
5. Are Linked to a Reduced Risk of Heart Disease.
LDL cholesterol is often referred to as "negative" cholesterol. High LDL levels are well known to be related to an increased risk of heart disease. However, several people are unaware that LDL is classified into subtypes based on particle size.
LDL particles come in two sizes: thin, dense LDL particles and large LDL particles. People with predominantly small, dense LDL particles have a higher risk of heart disease than people with predominantly large LDL particles, according to numerous reports.
Even though eggs can cause a slight increase in LDL cholesterol in some people, studies show that the particles move from small, dense LDL to large LDL, which is a good thing.
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
Lutein and zeaxanthin are powerful antioxidants that can help prevent macular degeneration and cataracts. Eggs has both antioxidants In abundant.
7. Omega-3 or Pastured Eggs Lower Triglycerides
Enriched and pastured Omega-3 eggs can contain substantial quantities of fatty acids omega-3. Triglycerides in the blood may be decreased by eating these kinds of eggs. Triglycerides, a well-known risk factor for heart disease, are known to be lowered by omega-3 fatty acids in the blood.
8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
Proteins are the body's key building blocks. Eggs are a good source of high-quality animal protein and contain all of the necessary amino acids needed by humans.
Studies have shown that consuming up to three whole eggs a day is completely good. There is no proof that moving beyond that is harmful; it is just "uncharted territory" that hasn't been researched. Nature's ideal meal is eggs. They're also inexpensive, simple to cook, pair well with almost any meal, and taste fantastic.
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