Eggs are versatile foods that can be enjoyed at any time of day, whether as part of breakfast, lunch, or dinner. You can scramble them, hard-boil them, or use them as a topping for salads or in rice dishes. Their nutritional value has been debated for decades due to their reputation as a cholesterol-raising food. However, recent research and medical experts have concluded that eggs are not only safe to consume but actually beneficial for your health.
Eating eggs provides a range of helpful vitamins, nutrients, and minerals that can offer several health benefits.
The Nutritional Value: What You Need to Know
Nutrients per 1 large egg (50.3 grams):
- Calories: 71.9
- Fat: 5.01 grams
- Saturated Fat: 1.61 grams
- Sodium: 64.9 milligrams
- Carbs: 0.5 grams
- Sugar: 0.1 grams
- Fiber: <0.75 grams
- Protein: 6.24 grams
Discovering 7 Health Benefits of Incorporating This Food into Your Diet
1) This Food: The Nutritious Source of Complete Proteins
One large egg contains approximately 6 grams of protein, and it’s considered a “complete” protein. This means that it contains all nine essential amino acids that your body requires but cannot produce on its own. Other complete proteins include foods such as beef, chicken, fish, pork, tempeh, and soy tofu, while foods like vegetables, nuts, seeds, and whole grains are considered “incomplete.” Balancing your diet with both kinds of proteins is ideal.
This versatile food is also a lean source of protein, as it contains minimal amounts of saturated fat. With just 1.6 grams of saturated fat per egg, consuming this protein source can help limit your saturated fat intake when compared to other protein sources such as steak, beef, lamb, and pork.
2) The Potential of This Food to Enhance Cholesterol Levels in the Body
Despite being high in dietary cholesterol, eggs do not necessarily raise cholesterol levels in the body. Instead, trans fats, saturated fats, and added sugars are more closely linked to elevated cholesterol. Research shows that consuming dietary cholesterol and eating one egg per day are not associated with high cholesterol or coronary heart disease. In fact, eggs can improve HDL cholesterol levels, the “good” cholesterol, which is important for absorbing and removing LDL cholesterol from the bloodstream.
3) You may lose weight
Eggs can be a great choice for breakfast if you’re looking to lose weight. According to a study published in the International Journal of Obesity, swapping a carb-heavy breakfast for two servings of this food can support your body’s fat-burning abilities. In the study, participants either ate a breakfast of two servings of this food or a bagel with the same amount of calories. The egg group ended up losing 65% more body weight, 16% more body fat, experiencing a 61% greater reduction in BMI, and seeing a 34% greater reduction in waist circumference compared to the bagel group.
4) You may gain muscle
Eggs may not be the highest source of protein, but it can still be beneficial for those looking to build muscle. Protein is essential for repairing and building muscle tissue, which can increase metabolism and support muscle gain.
Incorporating eggs into your meals can be a simple way to increase your protein intake. For example, you can make a veggie omelet with two servings of this food or pack two hard-boiled servings as a snack for muscle-building support.
5) The Health Benefits of Vitamin D Found in This Food
Eggs can be a great addition to your diet if you’re looking to increase your vitamin D intake. Vitamin D is essential for immune health and calcium absorption, which helps maintain strong bones. This food is one of the few sources that naturally contain vitamin D, providing 6% of your daily intake per large serving. In addition to enjoying this food on its own, you can also use it to add vitamin D to dishes like salads, sandwiches, and more.
6) This Food May Enhance Brain Functioning with Choline
Eggs are a powerhouse of choline, providing about 147 milligrams per serving, or 27% of your daily value. They are one of the richest sources of this nutrient, surpassing foods like beef, chicken, fish, potatoes, beans, milk, and yogurt. Choline is essential for neurological and liver health. Research shows that lower choline levels are associated with poorer cognitive function, while higher levels may improve cognitive abilities. Some experts suggest a link between choline consumption and a reduced risk of Alzheimer’s and dementia, as phosphatidylcholine in eggs can enhance cognitive function in adults.
7) Eating Eggs Can Support Liver Health Due to the Choline It Contains
Eggs are a great source of choline, which can support your liver health. According to a study published in the Journal of Nutrition, higher consumption of dietary choline was linked to a lower risk of non-alcoholic fatty liver disease in adults with a normal body weight. Another recent study published in Nutrients found that a combination of choline and betaine (found in whole grains, beets, and all-purpose flour) can help reduce the risk of fatty liver disease related to visceral obesity. Incorporating this food into your diet can be an easy way to increase your choline intake and support your liver health.