Most of us have grown up eating eggs whether they are in the form of an omelette or a boiled egg. But did you know this food item that you usually have for breakfast is oozing with nutrients that can do wonders for your health?
health
Including eggs in one’s diet is important. Read more to find out why...
Most of us have grown up eating eggs whether they are in the form of an omelette or a boiled egg. But did you know this food item that you usually have for breakfast is oozing with nutrients that can do wonders for your health? Eggs are a very good source of protein, zinc and many other vitamins that are crucial to maintain good health. Following are the 10 health benefits of consuming eggs:
1 Iron factor
Eggs are a great source of iron. The iron content found in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron found in foods. They also contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
2 High nutrient density
Eggs have a high nutrient density because they provide a number of nutrients in proportion to their calorie count. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein, and antioxidants, all for 70 calories. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers.
3 Aids in weight loss
Several studies show that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss. In one study where a breakfast of bagels, cream cheese and yoghurt were compared to a breakfast of two eggs, toast and jam (same amount of kilojoules), the latter group stayed fuller for longer and reduced their kilojoule intake at lunch by 29%. Feeling full prevents unhealthy snacking and reduces overall calorie intake.
4. Promotes brain development
Eggs are an excellent dietary source of choline, a nutrient that facilitates brain development in the foetus and newborn. Choline is of extreme importance during pregnancy and lactation.
5 Good for vision
Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in preserving good eyesight and preventing vision loss. Intake of eggs on a periodic basis can prevent eye diseases such as cataract. The egg yolk can also reduce thinning of macula (area around the pupil of the eye) that is responsible for the quality of our vision and can enhance eye care.
6. Source of protein
Eggs are champions at providing high quality protein. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. One egg has approximately the same protein content as 30g cooked meat, fish or poultry. And apart from being the most versatile and best source of protein in our diet, it is also the least expensive.
7. Healthy bones
Eggs are one of the few natural food sources of vitamin D, a nutrient that is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis.
8 Strong muscles
The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
9. Hair and nails
Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the array of vitamins and minerals. Many people report faster growing hair after adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B12 and vitamin A.
10 Boost your immune system
An egg contains vitamin A, vitamin B12 and selenium, which help in keeping the immune system healthy.
Nutritional breakdown of eggs
Eggs contain many vitamins and minerals that are essential parts of a healthy and balanced diet. Below is a list of nutrients that can be found in eggs:
