Eggs Are Powerhouses Of Nutrients: Have Them To Get These 10 Benefits

By: Shubham Ghosh

On this World Egg Day, let's have a few more eggs, as they are among those superfoods that really do our health a big favour.

Though there are debates on whether eggs also have bad effects, whether their whites are better than the yolks, there is no denying the fact that eggs as a whole are powerhouses of a great many nutrients, some even rare ones to be found in a modern diet.

World egg day

There's no doubt eggs have a lot of benefits for our health, as they are rich in protein content, and that's why you must make sure to include these in your daily diet.

Also, here we discuss top 10 good effects of eggs that are nothing less than superfoods:


1. Nutrition:

The amount of nutrition an entire egg offers can transform a single cell into a baby chicken. So, you can well imagine. A single boiled egg contains protein, vitamins A, B complex, D, E, K, calcium, zinc, folate, selenium, phosphorus, healthy fats, etc.

If you have eggs enriched in omega-3 fatty acids, you gain even more nutrients.


2. Provide Inner Strength To The Body:

High protein content in eggs makes them reliable agents for giving the inner strength to the human body. Proteins help in building the body and make it a well-functional entity and an egg can really enhance the body-building process (one unit contains as much as 6 grams of proteins). They provide amino acids in the right quantity, enabling our body to function better.


3. They Contain Antioxidants:

Our eyesight tends to get weaker with age; but two powerful antioxidants in eggs, namely, zeaxanthin and lutein, help in reducing chances of cataract and macular degeneration, two common eye disorders that happen with age. Egg yolks are particularly helpful in this regard. Also, the presence of vitamin A, which is very essential to avoid blindness, in eggs makes them essential for our eye health.


4. Eggs Help Build Our Bones, Hair & Nails:

While vitamin D in eggs helps our bones to lead a healthy life and we avoid diseases like osteoporosis, the amino acids and a wide variety of vitamins and minerals in them cure biochemical imbalances in us and give healthy hair and nails.


5. Eggs Provide Us Choline:

Choline is an important nutrient, which is often held as important as vitamin B. It helps in building cell membranes and in producing the brain's signalling molecules. Many people don't even know the existence of this essential nutrient, but eggs silently provide them with it. One egg supplies over 100 mg of choline.


6. Eggs Don’t Affect Cholesterol In An Adverse Way:

It is a settled fact that eggs contain high cholesterol (a single piece contains 212 mg, which is just 88 less than the recommended daily dose of 300 mg); but it is also important to note that the cholesterol in egg doesn't necessarily lead to higher cholesterol level in the blood.

The cholesterol effect of eggs is eventually balanced by the cholesterol amount produced by our liver daily. Moreover, it is also to be kept in mind that consumption of egg doesn't raise cholesterol at all among a majority of people. In case of ‘hyper-responders', it can raise the total and the ‘bad' cholesterol levels mildly.

Consumption of egg can be reduced or avoided by people who have genetic disorders like hypercholesterolaemia or presence of high levels of cholesterol in the blood.


7. Eggs Help In Raising The Level Of HDL Or ‘Good’ Cholesterol:

Those who have higher HDL, or high density lipoprotein, have lesser risks of facing heart diseases and other ailments and eggs help a great deal in achieving that. Eating two eggs a day for one-and-half months can increase the HDL level by as much as 10 per cent.


8. Eggs Affect LDL Or ‘Bad’ Cholesterol For The Better:

Consumption of eggs can change the pattern of LDL, or low density lipoprotein, from small and dense to large, reducing chances of heart attack. The small and dense particles in the LDL are more harmful compared to the large ones, and hence, a change in their size does help our health. Even if eggs raise the LDL level mildly, the transformative change in the LDL particles make it up.


9. Eggs Containing Omega-3 FAs Reduce Triglycerides:

Eggs that are obtained from hens that are raised on Omega-3-rich food have a rich content of the fatty acids and they are helpful in reducing blood levels of triglycerides, which is another risky agent for heart disease. Having five Omega-3-rich eggs a week for three weeks can bring down triglycerides by a big margin.


10. Eggs Can Help You Lose Weight:

Since eggs themselves are powerhouses of nutrients, consuming them can make you feel more satiated and you tend to eat lesser calories and eventually lose weight. So, eggs can also be counted as weight-losing agents.

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