The Impressive Health Benefits of Eggs

The Impressive Health Benefits of Eggs

Eggs are among the very few foods you could actually classify as a “superfood.” They are rich in all sorts of nutrients, many of which are lacking in the modern diet. Here are the top 4 health benefits of eggs.

1. Eggs Are Incredibly Nutritious

Eggs are among the most nutritious foods on the planet. A whole egg contains all the nutrients required to turn a single cell into a chicken.

A single large boiled egg contains:

Folate: 5% of the RDA.
Vitamin A: 6% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Phosphorus: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Selenium: 22% of the RDA.

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

2. Eggs Are High in Quality Protein

Proteins and their amino acids are the main building blocks of the human body. They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Studies show eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health… to name a few.

3. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits For Eye Health

As we age, eyesight tends to get worse.

There are several nutrients that help counteract this degenerative process.

Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

4. Eggs Are Highly Fulfilling and Can Make You Eat Fewer Calories

As mentioned eggs are a high protein food… and protein is by far the most fulfilling macronutrient.

Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

As you can see there are numerous benefits to eating more eggs. They are pretty much nature’s perfect food.

On top of everything else, they are also cheap, easy to prepare, and taste awesome.

Further reading: https://authoritynutrition.com/10-proven-health-benefits-of-eggs/

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Studies mentioned in video:

Study 1: http://www.ncbi.nlm.nih.gov/pubmed/10426702
Study 2: http://www.ncbi.nlm.nih.gov/pubmed/16373948
Study 3: http://www.ncbi.nlm.nih.gov/pubmed/18679412