Top 10 Benefits of Eggs
Eggs are considered the ultimate ‘superfood’ taking into consideration its nutritional value. Benefits of eggs extend over a wide range of spectrum which includes benefits such as boosting the brain power to the prevention of cancer. It has been a common practice to have eggs for breakfast keeping in mind the energy source that it has proven to be over the years. We may enjoy eggs as a part of our diet in various forms that include boiled, poached or in scrambled form. They are known to be a great source of protein and amino acids in addition to several other vitamins and minerals like vitamins A, B12, D, and E, and folate, selenium, and choline. Eggs have a slightly bad reputation in terms of increasing the cholesterol content of an individual but the other benefits kind of makeup for that particular shortcoming. Benefits of eggs are numerous and the availability of such a natural product had helped us choose a diet which can help serve several parameters under the same umbrella contributing to our good health. Some of the benefits of eggs are as follows:
Boosts Brain Power
An egg is a rich source of omega-3 fatty acids, vitamins B12 and D, and choline which make it an excellent component for brain health. The presence of choline as a component of egg helps play an important role in several metabolic pathways acting as a neurotransmitter. Benefits of eggs also include improving our memory and cognitive power. Vitamin B12 can also take a lead role in boosting the functions of the brain. Research has proven that vitamin B12 deficiency is one of the possible causes of brain shrinkage which is a precursor to memory loss diseases like Alzheimer’s and dementia. USDA National Nutrient Database has presented data in regards to an egg which is found to contain about 1.11mcg of vitamin B12 which is generally sufficient to fulfill requirements up to 18.5% 0f the daily requirement of this vitamin. Omega 3 fatty acids can also play a special role in increasing our brain volume.
Aids in Maintaining Healthy Weight
Benefits of eggs also include maintenance of proper body weight. Having eggs for breakfast has been a common practice for a very long time owing to its nutritional content. Eggs are not only a source of energy but also have an ability to make us feel fuller. Eggs contain protein that can boost us with sustained energy which tends to stay for a long time giving us the needed thrust for our daily activities. The journal network health Dietitian had published a story which has shown egg to contain specific proteins that can help to suppress hunger better. Moreover, eggs can also help limit the calorie intake throughout the day that can help our purpose of shedding off the extra body weight. Therefore, benefits of eggs include bodyweight reduction in a very short time.
Protects Eye Health
Eggs are known to be a good source of lutein and zeaxanthin that possess the unique ability to prevent macular degeneration and reduce the risk of developing cataracts to a certain degree. These compounds are anti-oxidant in nature and can help strengthen our retinas and give protection to the eye from free radical damage and sun’s ultraviolet radiation. Research has shown human bodies to best absorb Lutein from eggs though they can be obtained from multiple sources as in the likes of green vegetables which are considered another reliable source. Benefits of eggs range over a wide spectrum which also includes protection of the eye.
Facilitates Muscle Building
Benefits of eggs also include facilitation in muscle building. Being a rich source of protein they can promote faster muscle build-up as proteins are the building blocks of muscles. Egg whites are known to contain a protein called albumin that promotes protein absorption in our body and contribute to muscle build-up. We must be cautious regarding intake of raw or lightly cooked eggs as there have been several incidents of food poisoning due to salmonella bacteria. Opting for pasteurized or cooked eggs can help us in negating such a situation. Hard- boiled eggs is the best solution to look forward to in this regard as it can help get all its nutritional benefits in the safest possible manner.
Improves Your Mood
Eggs are also a famed promoter of one’s mood keeping stress at bay. They possess the exceptional ability to promote mental and emotional well-being owing to the presence of components like vitamin B6 and folate amongst its contents. Lecithin which is an able mood stabilizer is present in sufficient quantities in egg yolks. Benefits of eggs include getting one out of depression due to high levels of amino acids such as methionine and cysteine. Amongst the comfort foods available for stress reduction scrambled eggs must feature amongst the options higher up in the order.
Encourages Healthy Hair and Nails
Benefits of eggs include maintenance of healthy hair and nails. Hair and nails are known to be made up of protein and a high protein diet may help us achieve the purpose of keeping them healthy. Hair growth is known to receive a boost on the application of hair masks. We may prepare a mask by mixing a tablespoon of olive oil in a raw egg before application on the hair and covering it with a shower cap. We may rinse off the hair mask with a mild shampoo after thirty minutes for attaining soft, silky and healthy hair. The application of the mask must be done two to three times a month to achieve best results.
Lowers the Risk of Cancer
Benefits of eggs include prevention of development of cancer owing to their anti-oxidant properties. Researchers at the University of Alberta had suggested eggs to lower chances of cancer and cardiovascular diseases. The amino acids named tryptophan and tyrosine are present in sufficient quantities in eggs that can help with the purpose. We must remember not to fry or boil eggs as these properties tend to deplete as a result of such activity. Journal of the Federation of American Societies for Experimental Biology had also published a study that had shown eggs to reduce chances of breast cancer by a whopping 24% owing to the presence of choline that makes a significant contribution to normal cell functioning.
Help with Healthy Pregnancy
Eggs are considered a great option for diet during pregnancies. They not only have the ability to supply with adequate nutrition but also lower chances of mental health problems of the unborn child which may surface during his lifetime. Choline plays a special role in this regard which is also known to be present in other forms of food items like meats, beans, and nuts in addition to eggs. Birth defects can also be prevented by consumption of choline-rich diet. Two eggs can help provide the amount of choline that is considered essential for pregnant and breastfeeding women to remain feet and healthy. Benefits of eggs include playing a significant role in the maintenance of health for pregnant women.
Benefits of eggs include strengthening of bones and tooth owing to the presence of phosphorous, vitamin D and calcium as its components. They are very helpful in maintaining healthy bones, in addition, to increase of calcium absorption in the gut. Deficiency of vitamin D can lead to aging of bones making them weak from the inside. The proper density of bones can be maintained with the help of minerals like calcium and phosphorous which are considered essentially important for the purpose. Lack of strong bones can put a dent in normal activities of an individual making him dependent on others and loss of his self-confidence.
Amongst the several benefits of eggs, its role in playing a constructive role in skin care must also find a special mention. The use of egg whites for preparation of face masks has been a common practice that can help in absorption of excess oil from the skin promoting tightening of skin and shrinking of pores. It can play a special role in the healing of acne and fading away of scars and blemishes. We may simply whisk an egg white for spreading on our face before covering it with pieces of tissue paper. Leaving it on the face for 10 to 20 minutes can help us clear acne in a pretty quick time.