How do you like your eggs in the morning?

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4 Mar 2024

Only now are we realising the full extent of the nutritional benefits eggs give us

Eggs, nature's original super food, have been a staple in our diets for centuries. Eggs are full of nutritional benefits to promote lasting health. Packed with 13 essential vitamins and minerals, eggs are a key source of nutrients needed for a healthy diet, allowing you to be your best every day.

Why are eggs good for you?

Well, they are incredibly effective in meeting your daily nutritional requirements. Not only do eggs provide high-quality protein, but they also contain essential vitamins, minerals, omega-3 fatty acids, and antioxidants. The egg white alone contains 60% of the protein, while the yolk contains the rest, along with healthy fats, vitamins, minerals, and antioxidants. This combination of nutrients contributes significantly to your overall health.

Here are some proven health benefits of consuming eggs:

Eggs are nutrient-rich

Eggs are packed with essential vitamins and minerals. A serving of two eggs provides 82% of your daily vitamin D requirements, 50% of your daily folate requirements, 25% of your daily riboflavin (Vitamin B2) requirements, and 40% of your daily selenium requirements. They also contain vitamins A, E, B5, B12, iron, iodine, and phosphorus, all crucial for a balanced diet.

Eggs are an eggcellent quality protein

Eggs are considered a valuable source of protein, which is essential for muscle and tissue strength and repair. One egg contains approximately 6.3 grams of protein. What sets eggs apart is that they contain all nine essential amino acids in sufficient amounts to support muscle growth, recovery, and maintenance.

Eggs improve "good" cholesterol levels

Eggs help increase high-density lipoprotein (HDL) levels, also known as good cholesterol. This is why eggs have little to no effect on heart disease risk. The real culprit is low-density lipoprotein (LDL) or bad cholesterol, found in foods high in saturated and trans fats.

Eggs are a great source of vitamin D

Egg yolks naturally contain vitamin D, which is vital for the absorption of calcium and phosphorus, maintaining healthy bones, teeth, muscle function, and immune system maintenance. With many adults suffering from vitamin D deficiency, eggs become an important source of this essential vitamin.

Eating eggs helps weight management

Eggs are low in calories and high in protein, making them an excellent option for weight management. They increase feelings of satisfaction, reduce hunger, and lower the desire to eat later in the day. Studies have shown that eggs can increase levels of hormones that promote satisfaction, boost energy levels, increase metabolic activity, and delay stomach emptying.

Eggs are an eggcellent source of choline

Choline is an essential nutrient that supports normal cell functioning, brain and spinal cord development during pregnancy, cognitive development in infants, and reduces cognitive decline in the elderly. Eggs provide more choline per 100g than any other commonly eaten food, making them an effective means of meeting daily nutritional needs.

Eggs are a good source of omega-3s

Omega-3 fatty acids play a crucial role in heart, brain, and eye health. While oily fish is a well-known source of omega-3s, eggs provide a significant amount as well. Two eggs contain, on average, 180mg of omega-3 fatty acids, including the long-chain type that fulfills a substantial portion of the recommended intake for adults.

Eating eggs supports eye health

Eggs contain vitamins A, E, and selenium, which act as antioxidants to support eye health, retina function, and counteract degenerative vision as you age. They also contain lutein and zeaxanthin, antioxidants that reduce the risk of eye diseases like cataracts and age-related macular degeneration.

Eggs boost nutrient intake for healthy aging

Eggs are an easily digestible source of high-quality protein, vitamins, and minerals, making them ideal for older individuals. They provide essential nutrients like leucine, which supports muscle health, as well as vitamin D, omega-3 fatty acids, and choline, which are crucial for brain function.

Eating eggs supports mental health

A balanced diet, including eggs, can help reduce stress, improve mental health, and optimize performance. The combination of vitamins B2, B12, choline, iron, and tryptophan found in eggs has been associated with reducing the risk of anxiety, symptoms of depression, and promoting better sleep.

In conclusion, eggs are a nutritional powerhouse that offers a wide range of health benefits. They are nutrient-rich, a great source of protein, improve cholesterol levels, provide essential vitamins and minerals, support weight management, boost nutrient intake for healthy aging, and aid in mental health. Incorporating eggs into your diet can contribute significantly to your overall well-being.