Health Benefits of Eggs

Table of Contents

Eggs help to improve performance

Eggs to the highest satiety index, meaning they make you feel full for longer. One large egg supplies six grams of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit tool orange juice with an egg and whole wheat slash low GI bread provides the perfect breakfast to perform well in a challenging environment.

Eggs can help to iron out problems

Many people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood, and plays an important role in immunity, energy metabolism, and many other functions in the body, the iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.

Eggs improve nutrient adequacy of the diet

The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg versus non egg consumers revealed that the diets of the non egg consumers were more likely to fall short of vitamins A, E and B 12 Eggs contributed 10 to 20% of fallait and 20 to 30% of vitamins A and B 12 among egg, consumers, this study demonstrates the important role one food can play in ensuring nutrient adequacy.

Eggs do not increase blood cholesterol

In the 1990s eggs, received a lot of bad publicity due to their cholesterol content of 210 milligrams per egg yolk. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease. To put things into perspective, it is important to realize that foods high in fat, especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol and food. Eggs should be recognized as an inexpensive versatile and easily digestible source of protein.

Eggs can help to promote weight loss

Eggs with toast have a 50% Higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety and overweight people and may help with weight loss. In one study where a breakfast of vegans cream. and yogurt were compared to. a breakfast of two. Eggs, toast and jam. Same amount of kilojoules. The latter group stayed fuller for longer and reduce their kilojoules into a good lunch by 29% at 315 kilojoules per large egg. Eggs actually add in kilojoules for all the nutrients they provide. When teamed up with whole grains, for example, whole wheat bread and fruit or vegetables. They are a complete meal readily available, easy to prepare and inexpensive, making them a useful tool in weight loss programs.

Eggs helped to promote brain health

Choline is a nutrient that facilitates brain development in the fetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of Choline and one egg per day will provide 28% of a pregnant woman’s coli requirement. Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for fetal brain development and lifelong memory enhancement.

Eggs help to prevent cataracts and to protect eye sigth

A good dietary intake of eggs spinach and broccoli is associated with a significant decrease in cataracts, up to a 20% decrease in age related lens and retinal degeneration, the leading cause of blindness in the elderly, up to a 40% decrease. Eggs are a good source of the antioxidants, lutein and zeaxanthin, which play an important role in keeping the eyes healthy it accumulates in the eye, where these nutrients protect against some types of harmful high energy wavelengths of light, getting enough lutein and zeaxanthin, is therefore very important from childhood onwards throughout the life cycle.

Eggs provide the best quality protein

Protein is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue exiled champions at providing high quality protein. Amino acids are the building blocks of protein, nine of these amino acids, cannot be manufactured by the body and must be derived from the diet, a complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue, egg, milk and meat, including poultry, and fish proteins are all complete proteins, but egg protein is at the highest quality with a rating of 100, compared to, eggs, milk is rated at 93 and fish and beef at 75 One egg has approximately the same protein content as 30 grams cooked meat, fish or poultry, and apart from being the most versatile and best source of protein in our diet. It is also the least expensive.

Eggs can help to protect our bones


Eggs are one of the few natural food sources of vitamin D. Our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.

Eggs promote healthy hair and nails

The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur containing amino acids, and the wide array of vitamins and minerals dot many people report faster growing hair. After adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B 12 and vitamin A,