Eggs Health Benefits, Nutritional fact, and Daily Consumption.

Eggs are one of the healthiest and incredibly nutritious foods available in your kitchen as per the eggs nutrition and health benefits. According to egg nutritional value, they are loaded with vitamins and minerals which are very essential for our body.

In this article, we study about the health benefits of eggs, nutrition of eggs, and Daily Consumption. There are a lot of health benefits of raw eggs. 

If you go through the whole eggs health benefits nutrition facts and risks then you will understand that they are a good source of protein and other nutrients which are cheapest and easily available in many parts of the world. That is why eggs nutrition consumption and health benefits are very important for everyone. 

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There have been many misconceptions in the past regarding the health benefits of eating eggs because of its high cholesterol content. Just one large yolk contains 210mg of cholesterol and some additional nutrients that may help to reduce the risk of heart disease. 

So having eggs in moderation makes them a very healthy and safe choice. Boiled eggs health benefits are quite popular and that is why so many people prefer to eat boiled eggs every day.

There are also a lot of health benefits of scrambled eggs but the oil consumption may lead you to some problem if you have any previous problem. That is why most of the people rely on the health benefits of boiled eggs. 

They are high in protein, just one large egg contains 6grams of protein. Although Protein is very important for increasing your immunity, building muscles, and growing stronger hair and nails. It is delicious and can be made quickly without any effort which helps you to reach your protein requirement easily. 

Nowadays organic eggs benefits have become quite famous. People promote the benefits of eating an egg every day which is a good sign that we are being aware of the egg nutrition facts.  

As eggs are filled with essential nutrients such as phosphorus, selenium, folate, zinc, calcium, and vitamins A, D, B12, E, K, B6, B5 altogether they have many health benefits. 

What nutrition value do eggs have?

Here I have came up with the Nutritional facts of 1 large whole egg (50g). That can help you to manage your diet and calorie intake.

What are the benefits of eating eggs?

1. Boost performance:

The nutritional value of the egg helps to boost energy. Eggs are packed with protein which provides a good amount of energy because it does not spike in blood sugar and insulin. If you wonder about what are the health benefits of eggs then you must know that eggs are a great source of energy. Mostly it comes from egg whites and benefits of eating egg white is for the people who want to boost performance without gaining weight.

It has a high satiety index which helps your body to feel full for longer. Leucine is the most plentiful amino acid in eggs which can help cells take in more blood sugar to stimulate energy production in the cells and increase the breakdown of fat to produce energy. 

One large egg provides 6 grams of protein and a large variety of nutrients which in combination with a slice of orange and whole wheat bread (low GI bread) makes it a perfect breakfast to perform in your day to day life. 

1. High in iron:

Eggs are rich in iron content, one large egg yolk (50g) provides almost 0.6mg of iron. Iron deficiency in many people may cause tiredness, headache, and irritability. 

Iron helps to supply oxygen to the blood, improves immunity, maintains metabolism, and many other functions in the body. 

The iron in the yolk is in the form of heme iron which is the most readily absorbable and usable form of iron present in food and more absorbable than the form of iron in most supplements. 

1. Highly nutritious:

Eggs are one of the most nutritious foods which are loaded with a variety of essential vitamins and minerals. One large egg contains 77 calories, 6 grams of protein, and 5 grams of healthy fat which makes it a great choice to add in a low carb diet. 

The nutrient density of eggs makes them a valuable contributor to a healthy diet. Eggs are filled with essential nutrients such as phosphorus, selenium, folate, zinc, calcium, and vitamins A, D, B12, E, K, B6, B5 which makes it the healthiest food. 

Omega-3 enriched people pastured Eggs contribute 10-20% of folate and 20-30% of vitamin A, E, and B12 and contain a higher amount of omega-3 fat. So, it’s better to buy pastured eggs or omega-3 enriched eggs. 

1. Reduce the risk of heart disease:

There have been many misconceptions in the past regarding eating eggs is safe or not because of its high cholesterol content. Just one large egg yolk contains 210mg of cholesterol which is more than half of recommended daily intake which is 300 mg. 

Many studies have shown the lack of relationship between egg intake and coronary heart disease. However, it is important to realize that foods that are high in fat especially saturated or trans fatty acids have a far greater impact on heart health than cholesterol in food. 

In some people with a genetic disorder like abnormally having a low level of cholesterol in blood eggs may mildly raise total and LDL(bad) cholesterol. 

But In one study found that eating two eggs regularly for 6 weeks leads to an increased level of HDL(good) cholesterol. However, people who have a higher level of HDL have a lower risk of heart disease. 

1. Helps in weight loss:

Eggs have a high satiety index which helps your body to feel full for longer. Several studies have shown that eating eggs in breakfast increases satiety in overweight people which may promote weight loss. 

One study found that replacing a breakfast of bagels, cream, cheese, and yoghurt with a breakfast of two eggs, toast and jam provides the same amount of energy and causes significant weight loss over eight weeks. 

Eating eggs with toast has a 50% higher satiety index than compared to regular breakfast of cereal which causes a feeling of fullness and helps to reduce calorie intake. 

1. Improves brain functioning:

Eggs contain an important nutrient called Choline which is used to build cell membranes, facilitate brain development in the fetus and newborn as well as memory function even into old age. 

Whole eggs are a great source of choline. Choline is extremely important during pregnancy, One egg will provide 28% of pregnant women choline requirement.

Most people are not getting enough choline which is a very important nutrient. You should add eggs to your diet which are amongst the best dietary source of choline to fulfil your daily requirement. 

1. Eye health:

Eggs are a good source of antioxidants, Lutein, zeaxanthin that plays an important role in keeping the eye healthy by preventing macular degeneration which is the leading cause of age-related blindness. 

Studies show that getting enough amount of lutein, and zeaxanthin can significantly reduce the risk of cataracts and age-related lens and retinal degeneration. 

These nutrients protect our eye against some type of harmful high energy wavelengths of light. Therefore, you get both of the nutrients by eating eggs regularly. 

1. The best source of protein:

Eggs provide the best quality protein. As protein is one of the most important elements of our diet our body uses protein to build new and repair old tissues. 

Eggs are high in protein content just one large egg contains almost 6 grams of protein they are packed with an essential amino acid in the right ratio. 

One egg has approximately the same protein content as 30gram cooked meat, fish, or poultry. Eggs provide the best quality protein and it’s also least expensive.

How many eggs can you eat?

Current health guidelines show that eating one or two per day does not have any adverse effect on your health. Sometimes half-boiled egg is good for health. 

A study included an 88-year-old man who consumed 25 eggs per day and it’s found that he had a normal level of cholesterol and was in very good health. 

Overall eating up to 3 eggs per day is safe. But before that understanding, the advantages of eating an egg is very important. You also need to know how long to boil eggs to make it perfect for yourself.