Eggs: Health Benefits, Protein, Nutrition, and Many More
Eggs are consumed by people for thousands of years and there are many different types of edible eggs but the most common one is the eggs that we obtain from chicken. Eggs are healthy, especially for breakfast, and contain many minerals and vitamins that are required for our body to maintain a healthy diet. Eggs are eaten worldwide, and they are easily and readily available in many areas of the world. One good thing about eggs is that they are inexpensive food. To date, controversies are there as to whether eggs are healthy or not as they contain a lot of cholesterol. The modern answer to this is that if they are eaten in moderation then eggs are indeed healthy as they are the main source of proteins and many nutrients that are essential for their daily life. Hence this article an overview of eggs which describes the nutritional value and health benefits of eggs is given and also the possible risks if one overeats.
Some of the health benefits of eggs are:
- It improves brain health
- Gives stronger muscles,
- Produce energy that is required for various activities in the body.
- It gives a healthy immune system.
- Lower risk of heart disease when eaten in a controlled manner.
- For a healthy pregnancy
- Improves eye health
- Eggs can be a good option for weight loss and health maintenance.
- Healthy for skin
Brain health: They consist of minerals and vitamins that are needed for the function of the brain and for the nervous system to function well.
Strong muscles: Since eggs are one of the main sources of proteins, eggs also help in repairing and maintaining the body tissues as well as muscles.
Energy production: Eggs consist of healthy nutrients that are required by the body so that they can help in the production of energy.
Healthy immune system: Eggs contain vitamin B-12, vitamin A, and selenium are the main keys that are present in eggs and responsible to keep a healthy immune system. A person with a healthy immune system looks well and feels good.
Lower risk of heart disease: The choline present in eggs can break down the amino acid homocysteine which has a key role in causing heart disease. However, if the yolk is consumed too much it may lead to heart attack due to the presence of cholesterol.
During a pregnancy, eggs are responsible for a healthy one as it contains folic acid which helps in preventing congenital disabilities like spina bifida.
Eye health: Eggs contain lutein and zeaxanthin which help in preventing macular degeneration that can lead to blindness. There are also other vitamins that promote good vision.
Weight loss and health maintenance: Since eggs contain protein, they make one full and do not want to take other things. In other words, having eggs can help in reducing the want to have snacks and hence lower onea s calorie intake.
Healthy for skin: Eggs are healthy for the skin as some minerals and vitamins can easily promote skin that is healthy by preventing body tissue breakdown.
Eggs can provide the following nutrients:
- Total fat
- Lutein and zeaxanthin
Egg Nutritional Benefits
Some nutritional benefits of eggs are given below:
1. Eggs can be a nutritional treat:
Eggs can be small in size, but they contain a lot of nutritional value, and can eggs can be eaten as a staple food in a balanced diet if the egg whites are likable.
One boiled egg consists of 77 calories and the nutrients that it consists are:
- Vitamins A, B5, B12, D, E, K, B6
- Healthy fats
Egg yolk and egg whites are important sources of protein. Unsaturated fats can also be obtained from eggs.
2. The cholesterol present in the egg can have a positive or negative effect on people.
Egg yolks have very high cholesterol and one single egg accounts for approximately around 186 mg of cholesterol. However, the cholesterol present in an egg can affect people differently. Some studies suggest that cholesterol does not have any effect on 70% of people whereas the other 30% can be affected by it and are called the a hyper responders,a which raises the LDL (low-density lipoprotein) cholesterol or total cholesterol due to the consumption of eggs. In conclusion, any food is good when eaten in moderation.
3. Eggs can also raise good cholesterol.
When eating eggs in moderation can elevate the high-density lipoprotein (HDL) level which is known as good cholesterol. Such types of people will have a lower risk of getting stroke and various heart diseases, accompanied by other health issues. One study says that eating 2 eggs in a day for complete six weeks can help in increasing the HDL levels by around 10%.
4. Get some choline.
This is a water-soluble vitamin, that is considered to be in the same group as B vitamins. This is used for building cell membranes that help in providing molecules that can signal the brain. One egg contains around 147 mg of choline.
5. They help in maintain our eyesight.
Egg yolks have a lot of lutein and zeaxanthin which are necessary antioxidants for reducing cataracts and macular degeneration that can lead to an eye problems. Vitamin A is present in eggs which is helpful for better eyesight.
6. Some eggs are better for you.
The Omega-3 present in eggs is important for reducing triglycerides which are known as lipid fat present in human blood. One can get this Omega-3 from eggs, especially for people who do not prefer eating any other omega-3 source like nuts, fish, and seeds. Hence eggs are an excellent option that is very rich in Omega-3. People should try to reduce triglycerides as much as possible. In the case where the triglyceride level is low, less than 150 then the person is doing fine. When it is in the range of 150-200 is moderately or borderline high and when the range is 200-400 it is high and above 500 it is very high.
7. Enough proteins and amino acids can be obtained from eggs.
One can get enough proteins which can help in improving the bodya s health. An egg has around 6g of proteins, with a lot of amino acids, and getting that amount of protein for a day can help in weight management thereby increasing muscle mass and lowering the blood pressure and good for bones.
8. Eggs are not that bad for the heart
Yes, everyone has now believed that eating eggs is not good for the heart no direct link exists between egg consumption and stroke or heart disease. Ita s been said that people with diabetes can have heart disease by consuming eggs. However, if someone lowers their carbohydrate content, eating eggs can help them with the chances of not getting heart disease or stroke.
9. Ita s a filling meal.
Eating eggs can be very filling for the stomach and this can be helping to avoid eating snacks and junk which are not healthy.
Uses of Eggs
Eggs can be of many uses. The foremost thing about an egg is that it can be used in the main course accompanying other dishes or can be used as a starter using different ingredients and styles of making. Due to this fact of its versatility, the egg can be considered a primary ingredient in the preparation of culinary, for emulsifying, glazing, structuring some food items, providing moisture, enriching, thickening, and clarifying food items.
Egg Wholesalers in India
The wholesale cost of an egg in India is around a 4.09 and in some places, it could be around a 3.00-a 4.00.b whereas the retail prices of the eggs are around a 5 - 10 per piece.
1. What are the nutritional benefits of eating eggs?
Answer: Eating eggs can be good within the limit as it contains many nutritional benefits due to the nutrients present in it. Some of the nutrients that one can get from eating eggs are:
2. What is the side effect of an egg?
Answer: Inside an egg, especially the yolk, there is cholesterol and fat that can be very harmful to the health of the heart and can lead to severe health conditions like diabetes, prostate and also colorectal cancers.
3. What are organic eggs?
Answer: In order for the Department of Agriculture, the U.S., (USDA) to term an egg an "organic" egg, then the hens that lay them need to be free from cages and feed on an organic diet that is grown without any chemical or pesticide, and also without any antibiotics or hormones and is accessible to the outdoors easily.
4. Which country is the largest egg producer?
Answer: According to the recent statistics (2020) on egg production, the leading egg producer in the world among countries is China. Chinese produce around 596 billion eggs per year.