Eggs are said to be one of the smallest yet complete nutritional packages on this planet. They offer a full power pack start to a long hectic day.
Following are some evidences that prove eggs to be the superfood on earth.
High level of Vitamins
A single large boiled egg contains,
- 6% of the Recommended Dietary Vitamin A
- 5% of the Recommended Dietary Folate
- Vitamin B-5 (7% of RDA)
- Vitamin B-12 (9% of RDA)
- Vitamin B-2 (15%)
All these vitamins are crucial for both physical and mental growth of an organism.
No carbohydrates and High Proteins
Around 12.6% of the edible portion of the egg is protein. A single egg provides around 6 grams of high-quality proteins found both in the yolk and white portion of the egg. On the other side, eggs don’t contain sugars or carbohydrates either. Thus, eggs don’t raise the glucose level in the blood.
Healthy Fats and Low Cholesterol
Eggs also provide 5 grams of fats, the majority of which are unsaturated in nature and are considered the best form of dietary fats. According to the United States Department of Agriculture (USDA), eggs are lower in cholesterol. The nutritional analysis by USDA showed that the average amount of cholesterol in one large egg is 185 mg and the dietary guidelines recommend that a healthy person can consume 200-250 mg of cholesterol per day. Moreover, eggs also increase the levels of HDL i.e. high-density lipoprotein. It is known as good cholesterol and lowers the risks of heart diseases and strokes etc.
Rich source of Choline
Eggs also serve as a rich source of Choline. A single egg contains 115 mg of Choline. Choline is neither a vitamin nor a mineral. It is an essential water-soluble nutrient required for normal cell activities, liver functions, healthy brain development, muscle movement, the nervous system, and metabolism etc.
Eggs promote Weight loss
Eggs are reported to promote weight loss due to their high filling nature. In a study employing some overweight adults, the participants were given a calorie restricted diet. They either had two eggs or bagels for breakfast. After eight weeks of research and analysis, the scientists observed that the group consuming eggs showed,
- 61% greater reduction in BMI
- 65% more weight loss
- 34% greater reduction in waist circumference
- 16% greater reduction in body fat
Eggs can improve Vision
Eggs contain nutrients that can counteract the degenerative processes affecting our vision. There are two antioxidants found in eggs that can have powerful effects on our eyes. These antioxidants are,
Both of these antioxidants are found in the egg yolk and tend to accumulate in the retina which is the sensory part of the eye. These antioxidants protect the eye from being exposed to hazardous and harmful sun rays. They further minimize the risks of macular degeneration and cataracts which can significantly lead to vision impairment and blindness.
Eggs can benefit during Pregnancy
Being an excellent and cheap source of Choline, consuming eggs during pregnancy can contribute to the brain development of the fetus. It can prevent various birth defects too. In addition to Choline, eggs can provide pregnant women with other nutrients crucial for the health of the expected baby including high-quality protein, vitamin-B, iron or folate.
The highest quality of the proteins in eggs can help to support fetal growth. B vitamin is important for the normal development of nerve tissues. It can also help to reduce the risk of serious defects associated with the fetal brain and spinal cord development. The iron content in eggs is a healthy mixture of heme and non-heme iron. It is a highly absorbable form of iron and is beneficial for the pregnant or lactating mothers as it reduces the risks of anemia in them.
Summing up the whole story, eggs are nutritional enough to be the part of your daily diet. You must not fear consuming eggs every day. The nutritional benefits anticipated by the consumption of eggs prove that eggs are worth eating.