If you really think about it, eggs are an amazing food. They taste great, you can use them in countless ways, and they are good for you. Unfortunately, many people don’t eat them that often, which is a shame if you are trying to improve your health because there are many benefits of eggs.
If you eat eggs, you are on the right track. If you don’t, you might want to consider adding it to your diet.
Either way, I am guessing you do not realize all of the health benefits to eating eggs. By the end of this post, if you already eat eggs, I bet you will want to eat them more frequently. And if you don’t eat them, I think you will want to start.
1. Benefits of Eggs- Protein
Eggs are a great source of protein. If you are looking to feel fuller and eat less, an egg is going to be what you want to eat. Eat them for breakfast to keep you full all morning or have it as a snack to keep you satisfied.
No matter when you eat them, they will make you feel fuller longer.
This can be especially helpful if you are trying to lose weight. It is a healthy option and will help you to not eat as much.
2. Help You Lose Fat
I know I just mentioned that eggs can help you lose weight, but they can also help you lose fat.
If you are unsure what the difference is between weight loss and fat loss, check out this post.
The International Journal of Obesity did a study that looked at the effects of eating eggs for breakfast as compared to eating something else with the same number of calories.
The results were amazing!
They found that those who ate the eggs lost 16% more body fat, 65% more body weight, reduced their Body Mass Index (BMI) by 61%, and saw a 34% greater reduction in their overall waist circumference.
With those types of results, it is well worth having eggs more often.
3. Benefits of Eggs- Build Muscle
When you exercise, you tear your muscles, which then repair themselves to be stronger than they were before. In order for your body to make those repairs, you need protein.
Since an egg has 6 grams of protein, it makes it the perfect snack to have after a workout. You can eat it hard boiled, fried, scrambled, or even as an omelet.
The possibilities are endless, but however you eat it, eggs will help you build that muscle.
4. Boost Your Energy
Do you have trouble keeping your energy up throughout the day?
A large egg contains about 18% of your recommended daily intake of vitamin B2. B vitamins are used to help your body turn food into energy.
Eat some fried eggs for breakfast to get you moving in the morning. Or eat a hard boiled egg as a snack at work to get you over that afternoon slump.
5. Benefits of Eggs- Boost Your Immune System
If you are looking to avoid flu season and boost your immune system, try adding an egg or two to your diet.
Eggs contain a nutrient called selenium, which helps support your system and regulate your thyroid hormones. One large egg has almost a quarter (22%) of your recommended daily amount.
Children especially should routinely eat eggs. If they do not get enough selenium growing up, they have the chance of developing Keshan disease or Kashin-Beck disease. These diseases can affect the heart, joints, and bones.
6. Healthy Liver
Eggs not only contain B-vitamins, which are great for supporting a healthy liver, but they also contain another nutrient called choline.
A deficiency in choline has been linked to a buildup of hepatic lipid. This buildup can cause non-alcoholic fatty liver disease.
It has also been found that a diet high in choline may be associated with a lower risk of non-alcoholic fatty liver in women.
7. Benefits of Eggs- Reduce Heart Disease
At one-point eggs were given a bad rap and said to contribute to an increased risk of coronary heart disease. We now know this is not the case. In fact, they might actually lower your risk.
Low-density lipoprotein cholesterol (or LDL cholesterol) has been labeled as “bad” cholesterol. This type of cholesterol is associated with a higher risk of heart disease because the particles are small, dense, and build up on your artery walls.
High-density lipoprotein cholesterol (or HDL cholesterol) on the other hand, is considered “good” cholesterol. It removes bad cholesterol from places it doesn’t belong.
It has been found that eggs consistently raise HDL cholesterol (good cholesterol) and only some people may experience a mild increase of LDL cholesterol (Bad cholesterol).
And just a fun fact, all of the cholesterol in an egg is in the yolk, the egg white has no cholesterol.
8. Eggs Improve Cholesterol
We just went over how cholesterol in eggs can reduce your risk of heart disease, but there is still more to be said about cholesterol itself.
We all have levels of good and bad cholesterol and our bodies themselves actually produce cholesterol.
A large egg has 212 mg of cholesterol, but that doesn’t mean it’s bad. As I stated before, it has been found that eggs raise your good cholesterol.
And on top of that, they increase the particle size of your bad cholesterol, which are thought to be less dangerous than smaller particles.
While you shouldn’t make significant changes in your diet without talking to your doctor if you have cholesterol problems, it is okay to eat 2 eggs a day.
9. Benefits of Eggs- Brain Protection
Eggs are also a huge part of keeping your brain at its best because they contain an important nutrient called choline.
Choline is essential for producing acetylcholine, an important neurotransmitter for your memory, mood, muscle control, and other brain and nervous system functions.
There is a link between people that lack choline and neurological disorders. As I stated, this is vital for your brain.
Another benefit for your brain is the omega-3 fatty acid content in eggs. This is the best kind f healthy fat and it helps to prevent osteoporosis, heart disease, and arthritis.
Some studies have also shown that is can help protect against Alzheimer’s disease by improving your cognitive function.
Just one egg has about 225 milligrams of omeg-3 fatty acids. It is recommended to have between 250-500 milligrams a day.
10. Lower Risk of Type 2 Diabetes
Choline also plays a vital role when it comes to the possibility of diabetes.
A choline deficiency can cause you to have an increased risk of insulin resistance and type 2 diabetes.
11. Benefits of Eggs- Less Stress and Anxiety
Eggs are packed with amino acids, which are important for your mental health. One of these amino acids is lysine.
Lysine may help reduce the feelings of anxiety and reduce the levels of cortisol (a stress hormone) in some people.
This amino acid is not something your body produces and must get through the foods you eat. And you guessed it, eggs are one of the top foods rich in lysine. A fried contains about 455 mg of lysine.
12. Eggs Lower Inflammation
If you have a problem with inflammation, you should consider adding eggs to your daily diet. They are a major source of phospholipids, which regulate certain cellular processes.
This has been linked to the reduction in inflammation. Lowering your inflammation can also benefit you by lowering your risk of cardiovascular disease, which helps your body’s ability to break down fat.
13. Eye Health
The micronutrients in egg yolks have powerful protective effects for your eyes. I want to stress that it is specifically in the yolk of eggs, not the whites.
Two antioxidants in the yolks, lutein and zeaxanthin, help to significantly reduce the risk of macular degeneration and cataracts. These are the leading caused of blindness and vision impairments in the elderly.
A study published in the Journal of Nutrition stated that, participants who ate 1.3 egg yolks every day for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%!
14. Better Bone Health
You might not know this but eggs are one of the few natural sources of Vitamin D. Vitamin D, which helps your body absorb calcium, is important for the health and strength of your bones and teeth.
This is really a twofer because calcium also helps your body in other ways, like keeping your heart healthy and improving your metabolism.
15. Benefits of Eggs- Strong Nails
If you find that your nails become brittle and break easily, you might want to add more eggs to your diet because eggs are a great source of biotin.
Biotin is a type of B vitamin, which can help strengthen your nails. To get the most biotin out of an egg, you have to be sure to eat the yolk.
16. Skin and Hair Health
As we just talked about, eggs contain B vitamins, such as vitamin B2, B5, and B12. These all support healthy skin and hair, as well as healthy eyes and liver.
In addition, they ensure the proper function of the nervous system, which supports muscle strength.
Eat More Eggs
The obvious take away from this is that you should make sure you are having the recommended amount of eggs each day.
There are numerous ways you can add eggs to your daily diet. Just make sure to eat the whole egg, both whites and yolks, because the each hold essential nutrients for your body.
These various nutrients can aid your body in countless ways. To giving you the protein your body needs, to losing fat and building muscle.
They support the health of your body by lowering your cholesterol, inflammation, and risk of diabetes. They also strengthen your brain, eyes, bones, skin, and nails, while giving you a boost of energy.
Start eating your daily recommended amount of eggs each day and see how it can improve your life.