Egg helps with weight loss, diabetes and eyes: see 10 other benefits
Eggs are rich in omega-3 fatty acids, vitamins, minerals, proteins and antioxidants.
Choline is an essential nutrient that plays an important role in several metabolic pathways and acts as a neurotransmitter. In addition, it improves your memory and cognitive power.
Eggs have been a part of our diet for millennia, but we are still learning how beneficial they can be for human health.
Eggs are nutrient-dense and are often considered a superfood due to the amount of nutrients present.
This is one of the many questions we usually ask daily, but today we are going to debunk the myths. So check out now The 12 Benefits of Egg for Health.
Nutritional value
The following table shows the nutritional composition of 1 egg unit (60g) according to the way the egg is prepared:
| Components in 1 egg (60g) | Boiled egg | Fried egg | Poached egg |
| calories | 89,4 kcals | 116 kcals | 90 kcals |
| proteins | 8 g | 8,2 g | 7,8 g |
| fats | 6,48 g | 9,24 g | 6,54 g |
| carbohydrates | 0 g | 0 g | 0 g |
| Cholesterol | 245 mg | 261 mg | 245 mg |
| Vitamin A | 102 mcg | 132,6 mcg | 102 mcg |
| Vitamin D | 1,02 mcg | 0,96 mcg | 0,96 mcg |
| Vitamin E | 1,38 mg | 1,58 mg | 1,38 mg |
| Vitamin B1 | 0,03 mg | 0,03 mg | 0,03 mg |
| Vitamina B2 | 0,21 mg | 0,20 mg | 0,20 mg |
| Vitamin B3 | 0,018 mg | 0,02 mg | 0,01 mg |
| Vitamina B6 | 0,21 mg | 0,20 mg | 0,21 mg |
| Vitamina B12 | 0,3 mcg | 0,60 mcg | 0,36 mcg |
| folate | 24 mcg | 22,2 mcg | 24 mcg |
| Potassium | 78 mg | 84 mg | 72 mg |
| Calcium | 24 mg | 28,2 mg | 25,2 mg |
| Phosphor | 114 mg | 114 mg | 108 mg |
| Magnesium | 6,6 mg | 7,2 mg | 6 mg |
| Ferro | 1,26 mg | 1,32 mg | 1,26 mg |
| Zinc | 0,78 mg | 0,84 mg | 0,78 mg |
| Selenium | 6,6 mcg | – | – |
Eggs are one of the few foods that should be classified as a “superfood”.
They are rich in nutrients, some of which are rare in the modern diet. Here are 10 health benefits of eggs that have been confirmed in human studies.
Benefits of Egg
Egg is rich in Vitamin B12
Vitamin B12 is essential for the proper functioning of the brain. Research has shown that a lack of this nutrient can lead to brain shrinkage, which is a precursor to Alzheimer’s disease and dementia.
According to the United States Department of Agriculture, a whole hard-boiled (boiled) egg contains about 1.11 mcg of vitamin B12, which is 18.5% of the total daily requirement for vitamins present.
Egg is good for healthy weight loss
Having eggs for breakfast is a common practice since ancient times. This tradition can help you maintain your body weight, because in addition to providing energy, eggs make you feel fuller.
Eggs provide sustainable energy as they don’t just cause a spike in your blood sugar levels that leads to a “crash” later on.
a study published in the journal Healthy Network of Nutritionists found that there are specific proteins in eggs that help suppress hunger better than other types of proteins.
Egg is good for the eyes
Research has shown that these carotenoids are highly beneficial in preventing macular degeneration by reducing the risk of developing cataracts.
The antioxidant effects of these compounds help strengthen your retinas and protect your eyes from free radical damage and ultraviolet radiation from the sun.
Lutein is also found in green leafy vegetables, but scientists believe the body absorbs it better from eggs .
Egg is good for muscle building
Eggs are considered an excellent muscle building food because they are rich in protein which is considered as the building block of muscles.
Egg whites have a protein called albumin that encourages more protein absorption in your body and facilitates muscle growth.
The practice of eating raw or lightly cooked eggs to build better muscle is generally not recommended as it can cause food poisoning due to salmonella bacteria.
To reduce this risk, prefer pasteurized and hard-boiled eggs . Boiled eggs are also helpful in this regard.
Egg Improve Your Mood
Eggs, being rich in vitamin B12, can help improve your mood and keep stress at bay. They also contain other B vitamins such as vitamin B6 and folate that promote mental and emotional well-being.
Egg yolks are a good source of lecithin, which works as a mood stabilizer.
Eggs are also believed to help depression due to their high levels of the amino acids methionine and cysteine.
Interestingly, scrambled eggs are considered one of the Health Benefits of Eggs.
Egg is good for healthy hair and nails
Hair and nails are made up of protein, so the high protein content of eggs can help keep them healthy.
To make your hair grow faster, you can even apply egg masks to your hair.
For example, you can mix a tablespoon of olive oil in a raw egg, apply it to your hair and cover it with a shower cap.
After 30 minutes, rinse off the hair mask and use the shampoo of your choice. Your hair will be soft, silky and healthy. Use it two or three times a month.
Eggs reduce the risk of cancer
A study by researchers at the University of Alberta suggests that eggs have antioxidant properties that tend to lower the risk of developing cancer and prevent cardiovascular disease.
In particular, egg yolk contains two amino acids, tryptophan and tyrosine, which have antioxidant properties.
However, frying or boiling eggs reduces these properties.
A published study also indicates that consuming eggs can reduce the risk of breast cancer by 24%, as they contain choline. Egg Health Benefits is necessary for the normal functioning of cells.
Egg is good for a healthy pregnancy
Eggs are considered a healthy food to eat during pregnancy.
In addition to providing adequate nutrition, they help lower the risk of a child being born with mental health problems or chronic illnesses later in life.
These benefits are primarily attributed to choline, a nutrient found in eggs, meat, beans, nuts and other protein-rich foods.
Choline plays a critical role in fetal brain development and helps prevent birth defects.
Two eggs provide about half the recommended daily amount for pregnant and lactating women. However, be careful not to eat raw or undercooked eggs.
Egg is good for bones
Eggs help keep your bones and teeth strong as they contain phosphorus, vitamin D and calcium.
It is a known fact that calcium is good for keeping bones healthy.
But did you know that vitamin D promotes calcium absorption in the gut? In addition, it encourages bone growth as a deficiency of this vitamin can even accelerate the aging of bones.
Phosphorus also works with calcium to make bones strong and is necessary for proper bone density.
Egg is good for acne
Egg whites can be used in masks to absorb excess oil from the skin and shrink pores.
They help to cure acne and reduce pimple scars and blemishes.
For example, you can simply beat a quail egg white, spread it on your face, and cover it with pieces of tissue paper.
Leave it on for about 10 to 20 minutes. Then remove the tissue paper and wash off the remaining substance with warm water.
Egg is good for diabetes
In Sweden for treatment of type 2 diabetes and obesity. That’s because it contains strategic fats that satiate and nourish your body, keeping blood sugar and insulin levels low and allowing sustainable weight loss, in addition to reducing medication for diabetics (oral hypoglycemic), often even being withdrawn.
Egg is an excellent source of protein:
A whole egg has approximately 6 grams of protein . This amount corresponds to almost 8% of the average person’s daily needs, which makes eggs one of the best sources of protein . In fact, the egg is a practically indispensable food for a diet with high concentrations of protein.