Eggs have been a common part of the human diet for many, many years and have been known as a safe and beneficial food. The white and yolk of an egg are a wealthy source of nutrients which include proteins, vitamins, and minerals. Furthermore, the yolk also has a content of cholesterol, fat-soluble vitamins, and essential fatty acids.
Being among the most nutritious food, an egg contains a lot of nutrients useful to the body and to our overall health which makes it a perfect food containing small amounts of almost every nutrient that the body needs. Did you know that with just one large boiled egg, you already get a lot of vitamins and nutrients which include vitamins A, B5, B12, B2, B6, D, E, K, Folate, Phosphorus, Selenium, Calcium and Zinc including 6 grams of protein and 5 grams of healthy fats, and omega-3 fatty acids.
Health Benefits of chicken eggs
Eggs contain Vitamin D
Eggs contain Vitamin D that helps your body absorb calcium. They have as much as vitamin D as that of a spoonful of fish oil that also make your teeth and bones strong.
Lessen risk of cardiovascular diseases
A new research revealed that cholesterol from eggs is balanced with phosphatides, so it is not harmful to our health as what previous opinions suggest. Eggs inhibit cholesterol production in the body and the omega-3 acids present in them reduce triglyceride levels, thereby reducing the risk of cardiovascular diseases.
Choline gives protection to the brain
Another health benefit of chicken eggs is its ability to give protection to the brain. Eggs improve brain health because it consists of choline believed to be an essential building material of the brain. This important nutrient found in phospholipids ensures the normal communication of brain cells. Eating 2 eggs a day will provide your body enough amount of choline to abate deficiency of this nutrient that may lead to decrease in memory.
Protection of eyesight
Based on latest research, chicken eggs contain a high value of lutein. Lutein helps improve your eyesight making it clear and sharp. With the deficiency of this substance, the possibility of destructive changes in the eye tissues may loom resulting in the deterioration of eyesight.
Contain Vitamin B complex
Eggs strengthen the hair and protect the skin through the vitamins they contain such as Biotin, vitamin B12, and other digestible nourishing proteins. The phospholipid contents of chicken eggs also remove the toxins from the liver.
Helps in weight loss
A study made by American scientists found that a low-calorie diet combined with chicken eggs at breakfast will help you lose weight twice as quickly. This is because such breakfast combination will give you the feeling of a full stomach at a longer time that will help you do away with eating too much that gives you a reason to lessen your food consumption.
Decreases the risk of cancer
Choline does not only provide a great impact on the brain by protecting it, it also plays a great role in reducing the risk of cancer. A study made by women who included eggs in their daily diet proved a decrease of 18% in the possibility of developing breast cancer.
Useful to pregnancy planning
Eggs help develop sex hormones due to the presence of vitamin B9, also known as folic acid. The folic acid helps in the formation of red blood cells and the neural tube of the fetus. This vitamin also reduces the risk of a child’s mental retardation that makes it very important for women who are into pregnancy planning. A chicken egg has around 7.0 mcg of the vitamin.
Some brands of the egg now contain omega-3 fatty acids. This depends on what they feed on the chicken. Eggs contain all of the eight essential amino acids that make them a complete source of protein. A study proved that feeding young children with one egg a day, for six months, combined with a diet of reduced sugar-sweetened foods, may help them achieve a healthy weight and prevent stunting.
Before, eggs have been considered more of a health risk than a healthy food because they are found to be high in cholesterol. However, the cholesterol content for which they have been known for has been reduced and is now much lower than it was 10 years ago. This is because of the changes in hen feed. Due to the improved product, the health benefits of chicken eggs have extended to help prevent diseases.
According to British research, a medium egg contains about 100mg of cholesterol. This is one-third of the 300mg recommended daily limit. Further, it is saturated fat in the diet, not the dietary cholesterol, that affects the blood cholesterol levels the most.
Health benefits of chicken eggs and other types of egg
Quail eggs similarly resemble the flavor of chicken eggs, but their small size (five quail eggs are equal to one large chicken egg) and pretty shells have made them become a useful popular ingredient in gourmet cooking. The shells may have the color of dark brown, some are blue and the others, white. Quail eggs often hard-boiled and served with sea salt.
Duck eggs are similar to chicken eggs but are larger. Their size ranges from small to large. Duck eggs contain more protein and they are richer than chicken eggs. However, they have a higher fat content and more cholesterol, too compared with chicken eggs.
Duck eggs stay fresh for a longer time because of their thicker shell. They are richer, with more albumen. They also contain more Omega-3 fatty acids. People who have allergies can turn to duck eggs as an alternative to chicken eggs.
Eggs are one of the healthiest foods you can partake of. It can actually help prevent diseases, including a heart disease. Previous studies found that eating more than six eggs/week will not increase the risk factors of stroke and ischemic stroke.
A boiled egg might be small. But still, it is full of the essential vitamins and minerals such as potassium, iron, zinc, vitamin E, and folate. A hard-boiled egg is a food that can refuel your body to keep your energy. It can also help control hunger as it takes a longer time to keep you feeling full.
How to select and store
In choosing eggs look for those that are from free-range or those that came from organically raised chickens. Perform an inspection on the eggs before you finally purchase them. Check for cracks or liquid in the box to make sure there are no broken ones. Eggs last for up to one month if stored in the refrigerator. Also, eggs that contain higher omega-3 fatty acid are best consumed as early as possible to keep their oils fresh.
The main safety concern is a risk of salmonella food poisoning. You should cook eggs at a high enough temperature for a longer time, whether poached, scrambled or hard-boiled. Another safety concern regarding eggs is that they are a common food allergen, particularly among young children.
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