Health Benefits for Eggs

Eggs are actually quite nutritious. They are not just fat (yolk) and protein (white). In fact, they contain a wide array of essential vitamins and minerals. Here is what's in an egg...

Vitamins

A: good for the skin and growth.

D: strengthens bones by raising calcium absorption. 

E: protects cells from oxidation.

 B1: helps properly release energy from carbohydrates. 

B2: helps release energy from protein and fat. 

B6: promotes the metabolism of protein.

 B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals

Iron: essential in the creation of red blood cells.

Zinc: good for enzyme stability and essential in sexual maturation.

Calcium: most important mineral in the strengthening of bones and teeth. 

Iodine: controls thyroid hormones. 

Selenium: like vitamin E, it protects cells from oxidation.

ggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Unfortunately, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Thus eggs are the perfect sources and a smart food choice for those who reduce their intake of carbohydrates in a bit to lose excess weight.

Another important nutrient you'll find abundantly in egg white is riboflavin or Vitamin B2. And for all of you wondering what's the benefit of this nutrient, Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

The yolk, which many of us avoid out of fear, is actually a very healthy food, if consumed in moderation. Mainly fat, the yolk contains 1.33 gm of cholesterol per 100 gms and is a rich source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Incidentally, the iron found in the yolk is easily digested and assimilated in the body. According to nutrition experts, one can eat one whole egg every day without harming one's cholesterol and other blood-fat levels. But for those who crave for more eggs, you can reduce fat by using one whole egg and the whites of the rest of the eggs.

An egg a day may prevent macular degeneration due to the carotenoid content.

Carotenoid contains lutein and zeaxanthin, both help lower the risk of developing cataracts.

One egg contains 6 grams of high-quality protein and all nine essential amino acids.

According to a Harvard School of Public Health study, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, strokes and heart attacks.

One egg yolk has about 300 micrograms of choline, a nutrient that helps regulate the brain, nervous system and cardiovascular system.

Despite the hoopla of eggs being high in fat, it is the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

New research shows that moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

Eggs are one of the only foods that contain naturally occurring vitamin D.

Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.