There are many reasons why we should make eggs be an essential part of our diet. It has always been there for decades and it shall continue to be part and parcel in our menus and meals. They are indeed a rich source of protein, calcium and several vitamins and nutrients
Here is a brief summary of the benefits you stand to gain if you incorporate eggs in your diet.
Rich in Nutrients
Ooh yes eggs are high with a range of vitamins and Mineral. A good example is a boiled egg that contains: According to a study done by the United States Department of Agriculture (USDA)one boiled egg weighing 44 g can provide the following nutrients:
- Energy: 62.5 calories
- Protein 5.5 grams (g)
- Total fat: 4.2 g, of which 1.4 g are saturated
- Sodium: 189 milligrams (mg)
- Calcium: 24.6 mg
- Iron: 0.8 mg
- Magnesium 5.3 mg
- Phosphorus: 86.7 mg
- Potassium: 60.3 mg
- Zinc: 0.6 mg
- Cholesterol: 162 mg
- Selenium: 13.4 micrograms (mcg)
- Lutein and zeaxanthin: 220 mcg
- Folate: 15.4 mcg
It’s worth noting that eggs contain nutrients that are deemed healthy for the growth and development of children and one of the most nutritious food a woman can take during pregnancy.
Rich Protein Content
Protein in a human body is essential and eggs can offer that in plenty. Eggs are used to build and strengthen the body tissue. It contains all the essential amino acids in the right amounts needed by the body for optimum growth and development.
Good for the eyes
Eggs naturally contain two powerful antioxidants namely lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. The risk of the two most common eye disorders, cataracts, and macular degeneration can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.
Lower risk of heart disease
Consumption of higher amount of Low-Density Lipoprotein (LDL) cholesterol which also known as the bad cholesterol is harmful for health and enhances the chance of heart disease.
But one fact that is less known is that there are two subtypes of LDL: small LDL and large LDL. According to the research that have conducted, large LDL is more beneficial for health.
Great for weight loss
According to research, eating eggs can make you feel full for longer by:
- Increasing levels of a hormone that helps you feel satisfied after eating
- Delaying the rate at which food leaves the stomach
Variation in glucose can also be reduced by eating eggs and for those who are diabetic insulin levels can as well be reduced hence making it a vital component for weight management.
Eggs are packed full of high-quality protein which makes them ideal as part of many different dietary patterns that can assist people to manage their weight.
Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain.