Fun fact: To tell if an egg is raw or hard-boiled, spin it. Because the liquids have set into a solid, a hard-boiled egg will easily spin. The moving liquids in a raw egg will cause it to wobble
A healthy meal will not be complete without the nutritious and versatile eggs. It is loaded with lots of vitamins and minerals that works to provide a sound body. Aside from fruits and vegetables, there are other nutrients that are best for your health. The fact that eggs are low in saturated fat adds another reason why eggs should be included in a balanced diet.
Eggs may be eaten alone or include in another dishes or as an ingredient in sandwiches. The versatility of eggs is proved by the number of ways one can cook an egg, which includes boiled, fried, and scrambled.
A large egg has only 70 calories, a great snack option for those who are trying to look for some alternative when shedding some pounds. It contains five grams (5g) of fat and six grams (6g) of protein. The fats found in the eggs are primarily omega-3 fatty acids, a polyunsaturated fat protecting the heart. Meanwhile, the protein yields the necessary energy to fuel up your body. The protein found in eggs is called as “complete protein,” because it is composed of all essential amino acids. Aside from providing energy, protein contained in eggs fight infections and balances the body fluid.
Although eggs are loaded with a huge amount of calories, 195mg per 70g of egg, recent studies revealed that it is saturated fat that increases or affects the cholesterol. It further said that consuming six eggs a week increases its nutritional benefits without putting your heart at risk.
There are various vitamins found in eggs such as vitamins A, D, E, and B complex particularly folates, pantothenic acid, cobalamin, and thiamine. Vitamin A is involved in keeping the vision and skin tissues healthy. Vitamin D keeps the bones and teeth healthy. Vitamin E, meanwhile, makes ensures the health of your body by fighting off free radicals that cause diseases. Folates ensure the health and growth of the cells. Pantothenic acid extracts energy from our food intake. Cobalamin assists in blood formation and necessary for proper nervous system functions. Thiamine converts carbohydrates from food into energy.
Aside from abovementioned vitamins, eggs are also rich in minerals. These include selenium, iron, and zinc. Aside from the antioxidant features of selenium, it also regulates the thyroid hormone. Iron performs its job by transporting oxygen to the cells in the body. Lastly, zinc finds its importance in wound healing and blood formation.
The Important Health Benefits of Eggs
Improves Physical Performance and Productivity
Iron plays vital role in the human body. Iron is responsible for transporting oxygen throughout the bloodstream. If iron is sufficient, oxygen is properly distributed all over the body. If so, immunity is strengthened and energy is boosted. The body’s overall functions will be optimized. Eggs, specifically in the egg yolk, contain a unique type of iron called heme iron. This type of iron is the most essential type of iron needed by the body and eggs provides much of it. If the body lacks iron it needs, this results to frequent mood swings, tiredness, irritability, headaches, migraine, etc. that can affect your physical efficiency and performance. Plus, eggs are one of the foods that ranked top in terms of satiety index. Consumption of eggs will make you feel full for quite a while. This food is a good source of energy especially on your busy days. If you want always give your best at work or at school, eating eggs will be of great help.
Helps in Weight Management
As mentioned above, eggs are one of the foods that are ranked on top in terms of satiety levels. As compared to other usual breakfast meals, eggs are 50% higher in the satiety index. Studies proved that those who have eggs for breakfast are most likely to lose weight than those who don’t. Studies also concluded that if you have eggs for breakfast, it is more likely that you eat less for lunch thus resulting to lower food intake. This is why most weight-loss diet programs associate eggs specifically for breakfast.
Improves Brain Health
Eating eggs actually boosts brain health. It makes the brain work accordingly and efficiency. Nutrients found in eggs, specifically choline, support the development and optimization of the brain and its functions as well. Consumption of eggs is also essential for pregnant women. This will enhance the development of their fetus’ brain. In fact, an egg a day suffices up to 30% of the choline demand by pregnant women. It is extremely important to eat as much source of choline during pregnancy for the long-term brain condition of the infant. Eating eggs is also essential for old people to enhance the memory. All in all, despite age and condition, regular consumption of eggs enhances memorial, cognitive, and motor functions of the brain.
Good for the Eyes
Dietary intake of eggs is proven to be good for the overall health of the eyes. Eating eggs is said to decrease possibilities of age-related eye ailments such as cataracts, macular degeneration, blindness, etc., up to about 35%. This is because eggs are good sources of zeaxanthine and lutein which are very effective antioxidants that protect the eyes from harsh effects of lights with high energy wavelengths. It is of utmost importance to always associate eggs in your diet to get enough lutein and zeaxanthine for the good of your eyes.
Maintenance and Growth of Tissues
Protein is one of the most beneficial content that eggs have that is so important to our health. Protein is responsible for building and maintaining tissues in our body. Eggs are probably the most remarkable source of protein from all varieties of foods. Proteins are composed of amino acids and these amino acids are not produced by the body but derived from food intake. If you eat eggs, you provide your body with these amino acids for the protein to appropriately perform their functions. Even though there is other good sources of protein, eggs are still the best and needless to say they are probably the cheapest.
Makes Hair and Nails Beautiful and Healthy
If you have been wondering why your hair is dry and dull and your nails unhealthy, this is because hairs and nails reflect the biochemical state of the body. Biochemical imbalance leads to unhealthy hairs and nails. Studies proved that daily consumption of eggs results to a better hair and nail condition. This is because eggs are very rich in various types of vitamins and minerals plus they are also rich in sulfur that balances mineral insufficiency and imbalances in the body. Regular intake of eggs will better the condition of your hairs and nails. This will also prevent issues such as hair loss, dull nails and others more.
Promotes Strong Bones
There are only a few foods in the food pyramid that have high levels of Vitamin D content. Vitamin D benefits the bones because it boosts the calcium absorption ability of the bones. Calcium is essential for strong and flexible bones. If you want to keep your bones strong and healthy adding eggs to your diet will be of much contribution.
Books on Eggs & Healthy Cooking
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