Eggs are among the few foods that I would classify 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.
Eggs Are Incredibly Nutritious
Eggs are among the most nutritious foods in the world.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains :
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
This is coming with 77 calories, 5 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health.
Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.
If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3 and are much higher in Vitamin A and E. Whole eggs are among the most nutritious foods in the world, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.
Eggs Are High in Cholesterol, But They Don’t Adversely Affect Blood Cholesterol
It is true that eggs are high in cholesterol.
In fact, 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.
The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out.
The response to egg consumption varies between individual :
- In 70% of people, eggs don’t raise cholesterol at all.
- In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.
However, as I will outline later in the article, the situation is a bit more complicated than that and these changes are actually beneficial.
Eggs Raise HDL (The “Good”) Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol .
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems .
Eating eggs is a great way to increase HDL.
In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%
Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.
Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits For Eye Health
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, powerful antioxidants that tend to build up in the retina of the eyes.
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.
In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.
Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.
Eggs Are High in Quality Protein, With All The Essential Amino Acids in The Right Ratios
Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.
Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.
Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.
Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health… to name a few . Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.