Eggs may be a staple of many diets, but did you know that they’re also packed with health benefits? From reducing inflammation to boosting brain function, eggs offer a surprising range of benefits. In this blog post, we’ll take a closer look at the science behind these benefits and explore how you can make the most of the “superfood” hiding in your refrigerator.
The Nutritional Profile of Eggs (52 grams)
- 72 calories
- 5 grams of fat (2 grams of which are saturated fat)
- 1 gram of carbohydrate
- 6 grams of protein
- 186 mg of cholesterol
- 169 mg of choline
- 7% of the daily value (DV) for vitamin A
- 2% of the DV for vitamin C
- 15% of the DV for vitamin D
- 15% of the DV for vitamin E
- 3% of the DV for calcium
- 3% of the DV for iron
- 2.8% of the RDI for sodium
- 37.5% of the RDI for selenium
- 4.1% of the RDI for magnesium
- 9.1% of the RDI for zinc
Health Benefits of Eggs
Controversially, eggs have been believed to be harmful to older people, as they are said to increase blood cholesterol levels. It will amaze you how fallacious this can be. Eggs are loaded with numerous health benefits, beneficial to both old and young people.
Cardiovascular Health Benefits of Eggs
Studies have strongly suggested that eggs can help to improve heart health in a few ways. For example, they can help to lower blood pressure and reduce the risk of heart disease by lowering homocysteine levels. They can also improve cholesterol levels by increasing HDL (good) cholesterol and decreasing LDL (bad) cholesterol. Eggs can improve cholesterol levels by increasing the production of bile acids, which are responsible for removing cholesterol from the body. Additionally, the omega-3 fatty acids present in eggs have been linked to a reduced risk of heart disease.
Roles of Eggs in Weight Management
Eggs have been known to help in promoting weight loss and reduced body fat. This may be due to the high-protein content, which can help to increase feelings of fullness and reduce overall calorie intake. It may help with weight loss by helping to regulate appetite hormones.
Rich in choline, which has been shown to increase the levels of the hormone leptin, which is responsible for signaling fullness.
The protein in eggs has been shown to increase levels of the hormone peptide YY, which also signals fullness. Another way that it may promote weight loss is by improving insulin sensitivity. When insulin sensitivity is improved, the body is better able to use glucose for energy, which can help to prevent weight gain.
Anti-Aging Benefits of
Eggs have several nutrients that may help to reduce the effects of aging. First, the presence of antioxidants, like vitamins A, C, and E, may help to reduce oxidative stress, which can cause cellular damage and contribute to the aging process. Additionally, the omega-3 fatty acids in eggs may help to reduce inflammation, which can also cause cellular damage and contribute to aging. Finally, the protein in eggs may help to promote muscle strength and preserve muscle mass, which can help to reduce the risk of falls and fractures.
The Anti-Inflammatory Benefits
Chronic inflammation is linked to a wide range of health conditions, including heart disease, diabetes, and certain types of cancer. Eggs are a rich source of omega-3 fatty acids, which are known for their anti-inflammatory properties. They also contain powerful antioxidants, such as lutein and zeaxanthin, which can help to reduce oxidative stress and protect against inflammation. These compounds may even help to reduce the risk of age-related diseases like Alzheimer’s and macular degeneration.
Skin Health
The vitamin A found in eggs is essential for skin health, as it helps to maintain the integrity of skin cells and prevent dryness. They also contain vitamin E, which is an antioxidant that protects the skin from damage caused by the sun and other environmental factors. Plus, the lutein and zeaxanthin in eggs can help to improve skin hydration and elasticity. Finally, the zinc found in eggs helps to heal wounds and prevent acne.
Eye Health
The lutein and zeaxanthin found in eggs have been shown to improve eye health in several ways. First, they help to filter out harmful blue light from the eyes. Second, they help to protect the macula, which is the part of the eye responsible for central vision. Finally, they have antioxidant properties, which help to protect against age-related damage to the eyes.
Gut Health
An imbalance of gut bacteria, also known as dysbiosis, can lead to several health issues. For example, dysbiosis has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and inflammatory bowel diseases like Crohn’s disease and ulcerative colitis. It can also lead to a weakened immune system and increased susceptibility to infection. Maintaining a healthy gut microbiome is important for overall health.
The probiotics and prebiotics in eggs can help to restore a healthy balance of gut bacteria. Probiotics can help to repopulate the gut with beneficial bacteria, while prebiotics can nourish the existing beneficial bacteria and promote their growth. Additionally, the anti-inflammatory properties of the probiotics and prebiotics in eggs can help to reduce inflammation and improve gut health overall.
Benefits of Eggs on Brain Health
Eggs are an excellent source of choline, which is an essential nutrient for brain development and function. Choline is used to make acetylcholine, a neurotransmitter that is significant for memory, learning, and concentration. Eggs also contain vitamins B6 and B12, which have been linked to better cognitive performance and a reduced risk of Alzheimer’s disease. So, eating eggs may help to improve brain function and prevent age-related cognitive decline.
Bottom Line
The bottom line is that eggs are a true superfood that can help you to age healthily and gracefully. They are packed with nutrients. As a good source of high-quality protein, healthy fats, vitamins, minerals, and antioxidants that can help to reduce oxidative stress, inflammation, and muscle loss. They can also help to improve vision, mood, brain health, bone health, skin health, and heart health. Can you now see that an egg a day can help elongate your life? And if you think that there is any reason why you shouldn’t eat one, see a doctor or a dietitian for guidance.
Eggs and Healthy Aging” by the Egg Nutrition Center (ENC). https://eggnutritioncenter.org/articles/eggs-and-healthy-aging/
Benefits of Egg Consumption for Cardiometabolic Health” by the Egg Nutrition Center (ENC). https://eggnutritioncenter.org/articles/benefits-of-egg-consumption-for-cardiometabolic-health/.
Dysbiosis: How an unhealthy gut microbiome affects your health” by the International Scientific Association for Probiotics and Prebiotics (ISAPP). https://isappscience.org/dysbiosis-how-an-unhealthy-gut-microbiome-affects-your-health/.
Choline: Why it’s essential for a healthy brain, by the Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/choline/.
B-Vitamins and the Brain” by the National Institutes of Health (NIH). https://www.nia.nih.gov/health/b-vitamins-and-brain.
