Eggs are a versatile food that can be enjoyed at any time of day, whether it's as a part of breakfast, lunch, or dinner. You can scramble them, hard-boil them, or use them as a salad topping or in a rice dish. Eggs' nutritional value has been a topic of debate for decades due to their reputation as a cholesterol-raising food. However, recent research and medical experts have concluded that eggs are not only not harmful, but they're actually good for your health.
Eating an egg provides you with a range of helpful vitamins, nutrients, and minerals that can have several health benefits.
The Nutritional Value of Eggs: What You Need to Know
Nutrients per 1 large egg (50.3 grams):
- Calories: 71.9
- Fat: 5.01 grams
- Saturated Fat: 1.61 grams
- Sodium: 64.9 milligrams
- Carbs: 0.5 grams
- Sugar: 0.1 grams
- Fiber: <0.75 grams
- Protein: 6.24 grams
Discovering 7 Health Benefits of Incorporating Eggs into Your Diet
1) Eggs: The Nutritious Source of Complete Proteins
One large egg contains approximately 6 grams of protein, and it's considered a "complete" protein. This means that it contains all nine essential amino acids that your body requires but cannot produce on its own. Other complete proteins include foods such as beef, chicken, fish, pork, tempeh, and soy tofu, while foods like vegetables, nuts, seeds, and whole grains are considered "incomplete." Balancing your diet with both kinds of proteins is ideal.
Eggs are also a lean source of protein, as they contain minimal amounts of saturated fat. With just 1.6 grams of saturated fat per egg, consuming eggs as a protein source can help limit your saturated fat intake when compared to other protein sources such as steak, beef, lamb, and pork.
2) The Potential of Eggs to Enhance Cholesterol Levels in the Body
Despite being a source of dietary cholesterol, eggs have been shown to have the opposite effect of what many people assume. Contrary to popular belief, a food high in cholesterol does not necessarily increase cholesterol levels in the body. Rather, it is foods high in trans fats, saturated fat, and added sugars that are linked to higher cholesterol levels.
Research has found that consuming a high amount of dietary cholesterol and eating one egg per day were not associated with high cholesterol or coronary heart disease. Furthermore, a study revealed that eggs can actually improve HDL cholesterol levels, known as the "good" kind of cholesterol. Adequate levels of HDL cholesterol are important in absorbing LDL cholesterol and removing it from the bloodstream.
3) You may lose weight
Eggs can be a great choice for breakfast if you're looking to lose weight. According to a study published in the International Journal of Obesity, swapping a carb-heavy breakfast for two eggs can support your body's fat-burning abilities. In the study, participants either ate a breakfast of two eggs or a bagel with the same amount of calories. The egg group ended up losing 65% more body weight, 16% more body fat, experiencing a 61% greater reduction in BMI, and seeing a 34% greater reduction in waist circumference compared to the bagel group.
4) You may gain muscle
Eggs may not be the highest source of protein, but they can still be beneficial for those looking to build muscle. Protein is essential for repairing and building muscle tissue, which can increase metabolism and support muscle gain.
According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, consuming protein after exercising can aid in muscle recovery and growth. Eggs are a great source of amino acids that can help provide the protein your body needs to build muscle.
Incorporating eggs into your meals can be a simple way to increase your protein intake. For example, you can make a veggie omelet with two eggs or pack two hard-boiled eggs as a snack for muscle-building support.
5) The Health Benefits of Vitamin D Found in Eggs
Eggs can be a great addition to your diet if you're looking to increase your vitamin D intake. Vitamin D is essential for immune health and calcium absorption, which helps maintain strong bones. Eggs are one of the few food sources that naturally contain vitamin D, providing 6% of your daily intake per large egg. In addition to enjoying eggs on their own, you can also use them to add vitamin D to dishes like salads, sandwiches, and more.
6) Eggs May Enhance Brain Functioning with Choline
Eggs are a powerhouse of choline, a nutrient that is vital for overall health. With approximately 147 milligrams of choline in one egg, which is around 27% of your daily recommended value, eggs are one of the richest sources of this nutrient. In fact, eggs contain more choline than other food items such as beef, chicken, fish, potatoes, beans, milk, and yogurt.
Choline is crucial for two important aspects of health - neurological and liver health. Research has revealed that individuals with lower choline levels have poorer cognitive function, while higher levels are linked to better cognitive function. Some experts suggest that there could be a link between choline consumption and a reduced risk of Alzheimer's and dementia, as phosphatidylcholine, a chemical found in eggs and a source of choline, has been shown to enhance cognitive function in adults.
7) Eating Eggs Can Support Liver Health Due to the Choline They Contain
Eggs are a great source of choline, which can support your liver health. According to a study published in the Journal of Nutrition, higher consumption of dietary choline was linked to a lower risk of non-alcoholic fatty liver disease in Chinese adults with a normal body weight. Another recent study published in Nutrients found that a combination of choline and betaine (found in whole grains, beets, and all-purpose flour) can help reduce the risk of fatty liver disease related to visceral obesity. Incorporating eggs into your diet can be an easy way to increase your choline intake and support your liver health.