As Mother Nature’s original super food, eggs have been part of our diets since time immemorial, but only now are we discovering just how many nutrients they contain and how healthy they are. With 13 essential vitamins and minerals, eggs are a major source of important nutrients that are essential as part of a healthy diet to keep you feeling your best every day.
Are Eggs good for your health?
Yes. Eating eggs is a good idea if it helps you meet your daily nutritional needs.
Eggs are a good source of protein and contain 13 important vitamins and minerals, as well as omega-3 fatty acids and antioxidants.
Sixty percent of the high-quality protein in eggs is found in the egg white, with the rest in the yolk. Eggs also contain important healthy fats, vitamins, minerals and antioxidants that can help you meet your daily nutritional needs.
Here are some of the top proven health benefits of eating eggs.
Eggs are dense in nutrients.
First of all, eggs are rich in essential vitamins and minerals.
On average, 2 eggs contain
– Eighty-two percent of your daily requirement of vitamin D.
– Fifty percent of your daily requirement of folate.
– 25% of your daily requirement of riboflavin (vitamin B2).
– Forty percent of your daily requirement of selenium.
Eggs also contain a good dose of vitamins A, E, B5 and B12, as well as iron, iodine and phosphorus – all nutrients that are important for a healthy and balanced diet.
Find out more about the nutritional benefits of eggs.
Eggs provide high-quality protein.
Eggs are considered a valuable source of high-quality protein. Protein is an essential ingredient for strengthening and rebuilding muscles and tissues, and one egg contains about 6.3 grams of protein.
The strength of the protein in eggs comes from the fact that they contain adequate amounts of the nine essential amino acids needed for effective muscle growth, repair and maintenance.
Although other foods contain more protein than eggs, the quality and bioavailability of the protein found in eggs is unsurpassed.
Learn more about the protein found in eggs.
Eggs increase levels of “good” cholesterol.
Eggs help increase levels of high-density lipoprotein (HDL), commonly referred to as “good” cholesterol. This is one of the reasons why eggs have little effect on the risk of heart disease.
It is the low-density lipoproteins (LDL) or “bad” cholesterol that can affect heart health. Foods rich in saturated fats and trans fats, such as fried take-away meals, are mainly responsible for raising LDL cholesterol levels.
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Eggs are an excellent source of vitamin D.
Egg yolks are one of the few foods that naturally contain vitamin D, and eggs are even better because about a quarter of Australian adults have mild to moderate vitamin D deficiency.
Two eggs contain 82% of the recommended daily value of vitamin D, making eggs an important source of this essential vitamin.
Also known as the “sunshine vitamin,” vitamin D plays an important role in the amalgamation of calcium and phosphorus, making it necessary for maintain healthy bones and teeth. Vitamin D also promotes healthy muscle function and supports the immune system.
Learn more about the benefits of vitamin D in eggs
Eggs are heart-healthy and help with weight management.
Eggs are one of the best foods for weight control because they are relatively low in calories and high in quality protein. Because eggs are highly saturated, you’ll feel fuller and less hungry throughout the day and less likely to crave food, which means you’ll be less likely to snack in the afternoon.
Studies have shown that eating eggs makes you feel fuller for longer:
– Levels of hormones that make you feel fuller after a meal increase.
– Maintain higher energy levels.
– Increased metabolic activity.
– Slows the rate at which food leaves the stomach.
Eggs are rich in high-quality protein, making them ideal for a variety of weight-control diets. Eating eggs can also reduce blood sugar fluctuations, which can be very helpful for dieters.
Eggs are one of the highest sources of choline.
Choline is an important nutrient that is produced by the liver, but most people can’t produce the amount of choline they need in a day and must get it from food.
Like the B vitamins, choline is essential for normal cell function and plays an important role in brain and spinal cord development during pregnancy, cognitive development in infants, and contributes to cognitive decline in older adults. Until recently, the role of choline as a component of a balanced diet was largely ignored.
Eggs are a rich source of choline, containing more than twice as much choline per 100 grams as other widely consumed foods, making them a highly effective and easy way to meet your daily nutritional needs.
Learn more about the role of eggs in obesity.
Eggs are a good source of omega-3 fatty acids.
Omega-3 fatty acids are a special class of polyunsaturated fatty acids that belong to the family of “essential fats” and play an important role in cell membrane function, from heart and brain health to eye protection. The amount of omega-3 fatty acids produced by the body is limited, so it’s best to actively consume them through a variety of foods.
Eggs are an excellent edible source of omega-3 fatty acids. They contain an average of 180 mg of omega-3 fatty acids per serving (2 eggs). Of these, 114 mg are long-chain omega-3 fatty acids, which is 71 to 127% of the required intake for adults.
Fatty fish is one of the best known sources of omega-3 fatty acids, but for those who avoid or cannot eat fish, eggs are an especially valuable source of healthy fats.
Eggs contain antioxidants that are good for the eyes.
Eggs contain a variety of vitamins and minerals, including vitamin A, vitamin E and selenium, which act as important antioxidants that promote eye health and retinal function, helping to prevent vision decline as we age.
Eggs are also rich in lute in and zeaxanthin, antioxidants that reduce the risk of certain eye diseases such as cataracts and age-related macular degeneration. Studies have shown that the body absorbs these antioxidants from eggs better than from other plant sources.
Eggs help increase nutrient intake for healthy aging.
Eggs are an ideal food for the diets of older Australians as they provide an accessible, affordable and easily digestible source of high quality protein and essential vitamins and minerals.
Eggs are easy to prepare, which can increase nutrient intake in older people and reduce the risk of a range of deficiencies and diseases.
Eggs contain large amounts of other essential nutrients such as leucine, an amino acid important for maintaining muscle, as well as vitamin D, omega-3 fatty acids and choline
Eggs for Mental Health
As Mother Nature’s original super food, eggs have been part of our diets since ancient times, but only now are we realizing just how beneficial they can be. Rich in 13 essential vitamins and minerals, eggs are a premium source of these important nutrients and
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