8 Amazing Health Benefits of Eggs That Will Make You Love Them Even More

Why did the chicken cross the road? Did the chicken come first or the egg? That’s eggs-actly what we’re NOT talking about in this blog! In this blog, we’ll be talking about the nutritional facts and values of eggs, and eggs health benefits too.

Eggs Nutritional Values

Before we look at eggs health benefits, let’s look at the nutritional value of a single egg.

*Please note that these values are based on a 2000-calorie diet. Also, these values may differ from one egg to another based on its origin, size, and quality.

Nutrient	Amount
Calories	77
Carbs	0.6 g
Total Fat	5.3 g
Saturated Fat	1.6 g
Monounsaturated Fat	2.0 g
Cholesterol	212 mg
Protein	6.3 g
Vitamin A	6% of the Recommended Daily Value (RDV)
Vitamin B2 (Riboflavin)	15% of the RDV
Choline	27% of the RDV
Vitamin B12	9% of the RDV
Vitamin B5 (Pantothenic Acid)	7% of the RDV
Phosphorus	9% of the RDV
Selenium	22% of the RDV

Based on these nutritional facts, it is clear that eggs aren’t just filling, they are also full of nutrition. We will discuss eggs’ health benefits further in this blog.

Health Benefits of Eggs

Eggs are one of the most basic foods that mankind has been consuming for centuries. Since the time humans domesticated poultry, we’ve been using them for eggs, meat, feathers, etc.

However, primarily, we have been using chickens and hens for eggs. In fact, over 90% of eggs produced and sold around the world are hen eggs.

1. Eggs are a versatile ingredient in cooking

Apart from various egg health benefits, another great part about eggs is their versatility when it comes to cooking. 

• There are many ways of cooking eggs: Eggs can be cooked in a lot of different ways. You can hard boil them, soft boil them, half fry them, fully fry them, & more. They can be baked, sauteed, scrambled, poached, served with the sunny side up, or whisked and served as omelettes. 

• They make baking better: The secret behind the softest bread and the crispiest filo pastry is – you got it right – eggs. Whether it’s cookies, croissants, or cake – the pastry turns out the best when you add nicely whisked eggs to them

• They’re used in the best of recipes: Whether it’s French toast or pancakes, they turn out the best when you’ve added eggs to them. In fact, people enjoy kathi rolls, deviled eggs, biryanis, curries, shakshukas etc & many other different types of recipes with eggs.

Want to cook some amazing fluffy pancake recipes, both with and without eggs? Read here.

2. Eggs are an excellent source of protein

Each egg contains more than 6 g of protein. An omelette made out of 3 large to medium eggs will supply your body with 18-20 g of protein with only 210-220 calories.

Therefore, athletes and bodybuilders swear by eggs for muscle growth, endurance, and strength building. Not just that, the proteins in eggs also contain a complete amino acid profile.

3. Eggs are low in carbs & hence great for a keto diet

A single egg contains less than 1 g of carbohydrates. Therefore, people following a Keto diet or a low-carb diet can rely on eggs for a low-carb meal. 

4. Eggs are rich in Vitamin B

Eggs are rich in B Vitamins such as B12, Choline, Riboflavin, Pantothenic Acid, etc. For example, Choline helps in cognitive development and proper brain function, both in infants as well as adults.

Our body produces some Choline on its own but we need to consume it from external sources to avoid a deficiency. Therefore, eggs are a great source of it.

5. Eggs are good for your eyes

Eggs contain carotenoids such as Lutein and Zeaxanthin. They are antioxidants that fight free radicals that can accumulate in our eyes.

Apart from that, they have also been associated with combating cataracts as well as slowing down the degeneration of the eyes.

6. Eggs raise the levels of good cholesterol

As opposed to the popular myth that eggs raise cholesterol levels, they actually can help lower bad cholesterol. 70% of people do not get impacted by cholesterol in eggs.

They in fact raise the levels of HDL (high-density cholesterol) in most people. HDL helps fight LDL (low-density cholesterol) and helps improve heart function and circulation.

7. Eggs help with weight management

When it comes to weight loss, eggs help a lot with weight management due to their high protein content. Protein is proven to improve satiety, which means you’ll feel fuller for longer.

This lowers overall calorie consumption by suppressing hunger and decreasing the chance of nibbling between meals. Starting your day with a protein-rich breakfast, such as eggs, can help balance blood sugar levels, which is essential for staying energized and avoiding overeating later.

Eggs are also low in calories but high in key nutrients, making them a nutrient-dense diet option for people seeking to lose weight. Eggs are a good choice for breakfast or any meal due to their low calorie content and high satiety level.

8. Eggs are a good source of Omega-3

Eggs are a good source of Omega-3 fatty acids, especially when they come from chickens who eat a diet high in these necessary fats. Omega-3s are essential for heart health because they reduce inflammation, decrease blood pressure, and reduce the risk of chronic disorders like heart disease.

Consuming Omega-3-rich eggs is an easy method to guarantee you get these essential nutrients, especially if your diet lacks other typical sources such as seafood.

Beyond heart health, Omega-3 fatty acids are crucial for brain function and development. They are associated with higher cognitive performance, less depressive symptoms, and better general mental health.

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