10 Benefits of Eggs
One of the best animal products for protein, nutrients, and healthful fats are eggs. Eggs are versatile, can be eaten any time of the day, low in calories, affordable, and easy to store. One myth surrounding eggs is that they are bad for cholesterol levels and should be avoided.
Fortunately, this claim is untrue. While eggs are high in dietary cholesterol, found in the yolks, the effect on blood cholesterol levels is minimal. If you are still feeling uneasy, egg whites are full of protein and have no dietary cholesterol to worry about.
Eggs Benefit #1: Eye Health
As we age, many of our organs and body systems tend to work less effectively and efficiently. The eyes are some of the first organs to slowly degrade and function worse. Blue light has been associated with long term damage to the retina, but the body is not very efficient in filtering different wavelengths of light.
Eggs are great for eye health because they are saturated with the carotenoids lutein and zeaxanthin, which help with filtering blue light. As a matter of fact, a large egg yolk contains 252 mcg of lutein and zeaxanthin.
Eggs Benefit #2: Rich Protein Source
Protein is the macronutrient needed for building muscle mass as well as facilitating many chemical reactions in the body. Whole eggs are high in protein, while egg whites on their own are almost purely protein. 35% of the calories in an egg come from protein with 1 large whole egg containing 7 grams of protein.
Depending on your health status, age, and activity level, protein needs can range from 0.8 grams/kg to 2 grams/kg for very active athletes. The average American needs to eat 1 to 1.2 grams of protein per kg of body weight daily.
Eggs Benefit #3: Regulates Your Mood
The best way to get B12 is through natural food sources whenever possible. Naturally, vitamin B12 is present in animal products including eggs. Considering that B12 plays a role in nerve growth and brain cells, it makes sense to link the vitamin to mood regulation. B12 produces brain chemicals responsible for better mood – and this can help treat depression, stress, and other anxiety disorders. This is why one of the symptoms of B12 deficiency involves mood swings.
In fact, B12 deficiency is quite common amongst patients diagnosed with clinical depression. While not getting enough vitamin B12 can lead to depression, supplementation can help balance the hormones and allow neurons to function properly once again. Mood and brain functionality go hand-in-hand. A nourished brain is more likely to feel positive emotions than a malnourished one.
Eggs Benefit #4: Hair and Skin Health
The B12, found in eggs, is a key player in cell reproduction, resulting in healthy skin and hair. The possibilities are endless when it comes to providing great benefits for your skin. Getting the right mix of B vitamins can help conditions ranging from dryness and redness to acne, psoriasis, and eczema. Blemishes don’t stand a chance when normal B12 levels are maintained.
Vitamin B12 plays an important role in the formation of red blood cells. Healthy blood cells lead to improved blood circulation in the scalp, resulting in boosting hair growth. The improved blood flow also protects the hair follicles from the harmful effects of dihydrotestosterone (DHT). Consequently, our hair becomes strong and reduces frequent hair fall.
Eggs Benefit #5: Hair and Skin Health
The B12, found in eggs, is a key player in cell reproduction, resulting in healthy skin and hair. The possibilities are endless when it comes to providing great benefits for your skin. Getting the right mix of B vitamins can help conditions ranging from dryness and redness to acne, psoriasis, and eczema. Blemishes don’t stand a chance when normal B12 levels are maintained.
Vitamin B12 plays an important role in the formation of red blood cells. Healthy blood cells lead to improved blood circulation in the scalp, resulting in boosting hair growth. The improved blood flow also protects the hair follicles from the harmful effects of dihydrotestosterone (DHT). Consequently, our hair becomes strong and reduces frequent hair fall.
Eggs Benefit #6: Wound Healing
Eggs aren’t just a delicious and versatile food, they’re also beneficial for healing. As mentioned before, eggs are a great source of protein. Proteins are composed of amino acids. While the human body can produce some amino acids, others must come from food.
When your body is injured, increasing your protein intake can help rebuild the muscle and skin tissue. This is the main reason why bodybuilders and athletes consume so much protein. After exercise, muscles require protein to heal and become stronger.
Eggs Benefit #7: Beauty Regimen
Although applying raw eggs to your body may sound gross, people have been doing so for thousands of years. The beneficial aspect of eggs comes from the protein. On average, one egg has 7 grams of protein: 4 grams from the egg white and 3 grams from the yolk. The proteins in the egg yolk are lipoproteins. Egg whites contain 40 different protein types including ovalbumin, ovotransferrin, ovomucoid, lysozyme, and ovo macroglobulin.
On a basic level, skin treatment using eggs supplies the body with amino acids to form new proteins. Going beyond the nutritional aspect, the albumin from the egg whites aid in temporarily plumping skin thereby reducing the appearance of pores and saggy skin and also naturally removing blackheads.
Eggs Benefit #8: Weight Management
Eggs are high in “good” fats called polyunsaturated fatty acids (PUFAs). PUFAs are important components for regulating hunger as well as blood glucose levels. Various studies have found that eggs can help a person feel satisfied and full for a longer period of time, thus preventing overeating.
Eggs are also sources of vitamin K that can help treat deficiencies related to gastrointestinal disorders such as celiac or Crohn’s disease. A study in Diabetes Care showed that individuals who consumed their daily recommended amount of vitamin K had a 25% lower chance of developing diabetes via weight gain and insulin resistance.
Eggs Benefit #9: Omega 3
On average, an egg contains 93 mg of omega 3. However, enriched eggs can have 2 to 3 times the amount of omega 3. Omega 3 fatty acids come in three forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 has been shown to improve and protect memory, depression, eye health, inflammation, and many chronic diseases.
According to the Institute of Medicine, females 14 years and older should consume 1.1 grams of omega 3 fatty acids as ALA, while males of the same age should consume 1.6 grams daily. Omega 3 fatty acids are also part of a heart healthy diet.
Eggs Benefit #10: B Vitamins
The nutritional profile of eggs goes beyond fatty acids and antioxidants to include vitamins B2 (riboflavin), B6, and B12. The water-soluble B vitamins work together to regulate important bodily functions in the cardiovascular system, endocrine system, and digestive system. Thiamine is used to digest and extract energy from food by turning nutrients into usable energy.
Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerning protein metabolism. Consuming too much vitamin B6 from food does not seem to have a negative effect in the body, whereas having a deficiency can result in anemia, weakened immune system, depression, and confusion. Vitamin B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis. Eating eggs provides your body with these three nutrients and more.
