Health Benefits of Eggs
Eggs laid out on a pan.

Health Benefits of Eggs

pathmedical Nutrition

Eggs are one of the few foods that should be classified as superfoods. They are loaded with nutrients, some of which are rare in the modern diet.

Here are some health benefits of eggs that have been confirmed in human studies.

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 baby chicken. If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (1).

High in Cholesterol – It is true that eggs are high in cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood (2); high serum cholesterol levels are more closely correlated with a high-animal-fat diet and not just high cholesterol intake.

Contain Choline – Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions (3). Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

Contain Lutein and Zeaxanthin – One of the consequences of aging is that eyesight tends to get worse. There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye (4) and are believed to act in protecting the macula against short-wavelength visible light. Egg yolks contain large amounts of both lutein and zeaxanthin.

Omega-3 or Pasture-Raised Eggs Lower Triglycerides – Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that were raised as free-range or pasture-raised (or those fed omega-3 enriched feeds) tend to be much higher in omega-3 fatty acids, which act to reduce blood levels of triglycerides, a well-known risk factor for heart disease (5).

Filling and Tend to Make You Eat Fewer Calories – Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most ‘filling’ macronutrient (6). Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake (7).

Eggs are pretty much nature’s perfect food. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

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SOURCES
1. http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7219036
2. http://www.sciencedirect.com/science/article/pii/0026049565900028
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
4. https://www.ncbi.nlm.nih.gov/pubmed/9286269
5. http://www.sciencedirect.com/science/article/pii/S0021915006000694
6. https://www.ncbi.nlm.nih.gov/pubmed/18469287
7. https://www.ncbi.nlm.nih.gov/pubmed/7498104

https://www.australianeggs.org.au/nutrition/health-benefits
https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits
https://www.keckmedicine.org/10-healthy-benefits-of-eating-eggs-for-breakfast/
https://www.asweetpeachef.com/benefits-of-eggs/