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8 Health Benefits Of Eggs

Last updated Sept. 4, 2019

Approved by: Krish Tangella MD, MBA, FCAP

Eggs are one of those most versatile foods that can be eaten for breakfast, lunch, and dinner.

Eggs are one of those most versatile foods that can be eaten for breakfast, lunch, and dinner. Here are 8 health benefits of eggs, which make them a perfect food of a wholesome balanced diet.

1. Eggs are fortified with nutrients

  • Whole eggs are among the most nutritious food sources present, as it contains many vital nutrients that are required for growth and development. 
  • In addition to aiding weight loss, eggs provide various important nutrients to the human body including: Vitamin A,  calcium, iron, sodium, folate, vitamin B5,  vitamin B12, phosphorus, selenium, and tiny though significant amounts of other trace elements.

2. Eggs help in the development of the brain

  • Nutrients like vitamin A and minerals like iron, phosphorus, zinc, and DHA, are required for brain development, especially in growing children.
  • It can be an excellent source for vegetarians to acquire vitamin B12, which is usually found in abundance in meat and fish.

3. Eggs contribute to low triglycerides

  • Some farmers have now adopted a new technique, which involve feeding the laying hens with omega-3-rich diets, so as to produces eggs fortified with omega-3-fatty acids; a key ingredient for good heart and brain health. 
  • Eggs contain generally lower amount of triglycerides, which can keep us healthier and fitter.

4. Eggs do not affect blood cholesterol

  • Eggs have a bad reputation of being high in cholesterol. But, it has been scientifically proven that this cholesterol level is actually healthy for the heart.
  • According to American Heart Association (AHA), one large egg yolk has about 185 mg of cholesterol, and the limit of daily dietary cholesterol intake is 250-300 mg per day, which the eggs fulfill perfectly. The AHA recommends that people with heart disorders and high cholesterol levels, consume at least 2-3 egg whites per week, to lower their normal cholesterol level and intake good cholesterol that is healthy for the heart.

5. Eggs are extremely heart-healthy

  • In a research study published in “Current Opinion in Clinical Nutrition and Metabolic Care” in 2006, eggs were found to be rich with dietary cholesterol and plasma lipoproteins that reduce the risk of heart diseases.
  • According to another study supported by Heart and Stroke Foundation of British Columbia and National Center for Research Resources and published in the AHA Arteriosclerosis, Thrombosis and Vascular Biology Journal, informs that regularly consuming eggs at least 4 times a week, can reduce bad cholesterol levels in the body, keeping our heart healthy.

6. Eggs decrease age-related macular degeneration

  • A research paper in the 2006 issue of The Journal of Nutrition, established that eggs contain essential nutrients, like lutein and zeaxanthin, which get accumulated in the retina can decrease the incidence of age-related macular degeneration. 
  • It was conclusively proved that egg yolk is one of the richest sources of lutein and zeaxanthin and its consumption should be encouraged.

7. Eggs are essential for cell repair and growth

  • Whole eggs are an excellent source of the essential chemical, choline, which helps in cell growth and repair in adults as well as in children.
  • An essential nutrient for public health, according to a research paper published in The Journal of Nutrition in 2009, choline found in eggs is used to build and repair cell membranes and plays an important role in producing signaling in the brain for proper functioning.

8. Eggs are richest source of high-quality protein

  • Whole eggs contain all the essential amount of amino acids in the right ratio, which prove the fact that they are one of the richest sources of proteins and can help provide a well-balanced and nutritious diet.
  • Eating eggs regularly can aid in weight loss, lower blood pressure, increase muscle mass, and enhance bone growth and repair.

Eggs have numerous health benefits and you can enjoy them in a variety of ways – boiled, poached, or scrambled. It is wise to regularly incorporate them into your meal every day, to stay healthy and fit.

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Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: Sept. 4, 2019
Last updated: Sept. 4, 2019