10 Awesome Health Benefits from Eating Eggs

(Last Updated On: August 3, 2018)

What benefits can you not derive from eating eggs? We use to throw eggs at houses and other people when we were a lot younger. Can this be considered a benefit? What about eating omelettes they are one of the tastiest foods on the planet. Whoever conceived of the omelette surely was a genius. Scrambled eggs another super dish that can be enjoyed anytime of the day or night. Who doesn’t love hardboiled eggs? What about eggs being sliced and tossed into a salad? Eggs not only taste good but they are loaded with so many nutrients and health benefits you couldn’t count them all on one hand. Some consider eggs to be one of the few foods to actually fit the description of a “superfood”.  

Eggs are supposed to be one of the most nutritious foods on the planet according to this expert. They are often called nature’s “multi-vitamin”. Egg yolks have been given a bad wrap because of their high cholesterol content. Egg yolks in particular are high in dietary cholesterol which will not harm you  because they don’t raise the levels of bad cholesterol in the blood if they did then you would be in trouble. Furthermore, egg yolks are loaded with vitamins, minerals, and various powerful nutrients. They are high in lutein and zeaxanthine, antioxidants can protect the eyes and reduce the risk of eye diseases like eye cataracts and macular degeneration. Eggs are loaded with choline  a brain nutrient that supposedly 90% of the American  population are not getting. They also contain high quality high protein and healthy fats; several studies have concluded that eggs can help you lose weight as well.

Don’t throw away the egg yolks they contain all the nutrients because throwing them away could be a big mistake. Eggs are cheap and taste great. They are very easy to prepare. It is suggested you buy pastured / omega 3 enriched eggs they are claimed to be healthier and more nutritious than “supermarket” bought eggs. This may not be true.

1. Loaded with Nutrients

As was determined earlier eggs are one of the most nutritious foods around. A whole egg contains all the nutrients required to turn a single cell into a baby chicken. A single large boiled egg contains:

  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various other trace nutrients that are important for health.

Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.

2. No Evil Cholesterol here

As was mentioned earlier eggs are high in cholesterol but not the type that will negatively affect blood cholesterol. One single egg contains 212 mg of cholesterol, which is more than half of the recommended 300 mg daily allowance for cholesterol. But keep in mind that cholesterol in the diet doesn’t equate to higher cholesterol levels in the blood. The liver produces large amounts of cholesterol but when you consume eggs the liver will slow down its production of cholesterol. This is due to the fact that eggs are so high in cholesterol which balances out cholesterol levels in the body. Individuals react to egg consumption differently. As follows:

  • In 70% of people, eggs don’t raise cholesterol at all.
  • In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.

3. Eggs Defenders of Good Cholesterol

HDL stands for High Density Lipoprotein which is known as good cholesterol. Eggs raise the levels of HDL in the body. People with higher levels of HDL are at lower risk for contracting heart disease, stroke, and various health issues. Again consuming eggs is a fabulous way to increase your levels of HDL. One study conducted found that eating 2 eggs daily for six weeks raised HDL cholesterol by 10% in the people who participated in the study.

4. Eggs Master of the Brain   

Omega-3 and Pastured Eggs the keepers of low Fat Intake

Supposedly choline is a brain nutrient that few people know about. It is an important substance that is often grouped with the B vitamins. Eggs are rich in choline. Choline is used to build cell membranes and produces signalling molecules in the brain. It play in other vital roles in the functioning of the brain. It is claimed by dietary studies (this was mentioned before) that 90%  of people in the U.S aren’t getting this vital nutrient. Eggs are bursting with choline, containing  more than 100 mg of this very important nutrient. So getting the proper quantities of choline on a daily basis sounds critical.     

 

5. The LDL Cholesterol Breaker

LDL is known as bad cholesterol and naturally increases the risk for heart disease. And you better believe that if you have higher levels of  LDL you are at higher risk for heart disease. A little known fact is that LDL comes in subtypes which has to do with the size of the particles. There are small dense LDL particles and large LDL particles. The small, dense particles are the harmful ones which increase the risk of heart disease while the large particles have a lower risk of heart disease. This translates to people who have predominantly small, dense LDL particles are more prone to heart disease. People with the large LDL particles will less likely develop heart disease. These facts have been verified by numerous studies. Eggs will mildly raise LDL levels in people (this is not a good thing) but they convert the small dense particles to large particles which is a good thing for the health. So, eggs will convert small LDL particles to large LDL particles lowering the risk of heart attacks and other harmful cardiovascular issues.

6. Eggs the Eye Heroes

One factor of aging is the eyesight grows worse. There are several nutrients that can slow down some of the degenerative tendencies in eyes that come with age. Two of these nutrients Lutein and Zeaxanthin which eggs are a rich source for. These are powerful antioxidants that may buildup the retina. These are very important elements for maintaining excellent eye health. Consuming these nutrients in adequate amounts will noticeably reduce the risk of cataracts and macular degeneration 2 common eye diseases. One controlled trial proved eating 1.3 egg yolks for 4.5 weeks increased lutein in the blood by 28-50% and Zeaxanthin by 114-142%. The zeaxanthin level increase is quite prolific. Eggs are a rich source for vitamin A and a lack of vitamin A could be a root cause for blindness. This could be a root cause of blindness in the world.

Eggs being rich in these nutrients is huge because people who have adequate levels of each nutrient will be way ahead in keeping their eyesight in later years.

7. Omega-3 and Pastured Eggs the keepers of low Fat Intake

Som claim that what we eat is important but also what we eat has eaten is key as well for maintaining proper health. Having said this not all eggs are made equal. Hens are fed differently this will influence the nutrient content of the eggs. Hens that are raised on pasture/or fed Omega-3 enriched feed will be much a higher level of omega-3 fatty acids. In turn the eggs will have a higher content of Omega-3 fatty acids. Omega-3 fatty acids are known to reduce triglycerides  a well-known cause for heart disease.

Studies have revealed that consuming Omega-3 enriched eggs will reduce triglycerides in the blood. Studies have shown that just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%. This is a significant reduction in a short period of time. Over the long run the reduction will be much more prolific. This process may help a person lose weight as well.

8. Eggs Bring Protein Power   

Eggs are rich in choline. Choline is used to build cell membranes

If there hasn’t been enough benefits mentioned for eggs they also contain large amounts of high quality protein. They have all the right amino acids in the right ratios. It could be said that proteins are the building blocks of life. Proteins are used to make all sorts of tissues and molecules that both serve structural and functional purposes. It is important to get the right amounts of protein on a daily basis. Studies have shown that current  recommended daily allowances of protein may not be enough.  

Guess what?  Eggs can help to solve that dilemna. One single large egg contains 6 grams of protein. Eat a couple of eggs every day and you will quickly build up the levels of protein the body so desperately needs.  As was stated earlier eggs contain all the right ratios of amino acids which helps our bodies make full use of the proteins. Eating enough protein will bring many health benefits including weight loss, increase muscle mass, lower blood pressure and optimize bone health. These are just a few there are many more benefits to be derived.

9. Eggs the Protectors of the Heart

It is a known fact that eggs will not raise the risk of heart disease and these little white gems may lower the risk of stroke. For decades eggs have been slapped in the face. Old line thinking said that eggs were high in cholesterol making them a ticking time bomb for the heart. Recent studies have studied the relationship between egg consumption and heart disease. One review of 17 studies discovered that among 263,938 participants, no association was found between egg consumption and heart disease or stroke. So, ends the bad wrap eggs have been given for being a food that is a major risk for causing heart disease. There have been many other studies confirming that eggs are not bad for the heart. It maybe the opposite is true that they are beneficial for the heart.  Warning for people who have diabetes. If they eat eggs they may be at greater risk for heart disease and other related cardiovascular health issues. People who have diabetes and eat eggs may not care about their health. There is one saving grace for people who have diabetes and eat eggs. People who have diabetes and are on a low-carb diet (this is supposed to be the best diet for them) and eat eggs it may reduce the risk for heart disease.

10. Eggs the Weight Busters

If you eat eggs on a regular basis you will eat less foods high in calories

Eggs are very fulfilling. If you eat eggs on a regular basis you will eat less foods high in calories. This can help you to lose weight. Eggs are high in proteins and proteins are the most fulfilling macronutrients. Eggs measure high on the Satiety Index. The satiety index measures how full a person feels after eating different foods at the same calorie intake. The foods are compared to white bread which is the standard at 100%. One study involving 30 overweight women who ate eggs instead of bagels for breakfast had some promising results. The women were satisfied eating less eggs and subsequently ate fewer calories over the next 36 hours. The potential for them to lose weight was significant. Another study found that replacing a bagel breakfast with an egg breakfast constituted a major weight loss for the participants after 8 weeks.  

Healthy Egg Recipes

Delightful Deviled Food Eggs

Ingredients:

  • 6 hard boiled eggs, peeled and cut lengthwise
  • 1/4 C plain Greek yogurt
  • 2 tsp dijon mustard
  • 1/4 tsp pepper
  • 1/8 tsp salt
  • paprika to garnish

Instructions:

First you need to hard boil the eggs! Place the eggs in a pot, add just enough cold water so that they are fully covered, and put on high heat. Add a little salt to the pot, too — it’ll make them easier to peel.

Cover and bring them to a boil, then turn off the heat and let them sit, still covered, for 12 minutes. Then they are ready! I usually rinse them with some cold water and let them sit for a bit to cool them down first. You can also put them in an ice bath.

Once they’ve cooled, peel them and cut them lengthwise.

Place the whites on a plate and the yolks in a bowl. Add the remaining ingredients (except for the paprika) to the yolks in the bowl, and mash it all together. If you would like the mixture to be smooth, use a blender.

Once it is mostly uniform, add the mixture back into the empty egg whites, top with a sprinkle of paprika, and enjoy!

Eggs with Shaved Brussels Sprout Salad

Ingredients:

  • 1 pound Brussels sprouts, cleaned of their tough outer leaves
  • 4 slices thick-cut bacon, chopped
  • 2 shallots, minced
  • 1-2 teaspoons sherry vinegar
  • 4 tablespoons Gorgonzola Dolce, at room temperature
  • 4 thick slices peasant bread
  • 4 eggs
  • Salt and freshly-ground black pepper to taste
  • Butter or oil for frying eggs

Instructions:

  1. Using a mandoline or the slicing blade of a food processor, slice the Brussels sprouts finely. Toss through with fingers to separate into strands.
  2. In a medium skillet over medium heat, fry the bacon until crisp – but not terminally so. You want crunch, but not bacon bits. Remove the bacon from the pan and drain on paper towels. Reserve around 1 tablespoon of bacon fat in the pan, discarding any excess.
  3. With the pan still on medium heat, sauté the shallots for 30 seconds or so, stirring constantly. You want them translucent, but not scorched. Add the prepared sprouts, tossing them through the shallots and bacon drippings. Season sparingly with salt and pepper.
  4. Once coated, it should only take a few seconds, deglaze the pan with the vinegar, scraping up any sticky brown bits from the bottom of the skillet. Continue tossing the sprouts until they are brightly coloured and barely cooked. Remove from the pan immediately, stir in the reserved bacon, and check for seasoning. Set aside.
  5. Meanwhile, toast the bread slices on a grill pan or toaster. Spread 1 tablespoon of Gorgonzola on each. Top with 1/4 of the Brussels sprouts.
  6. Fry the eggs at the last minute to your liking, my suggestion is with the whites set and the yolks still quite soft. (Season with salt and pepper while cooking.
  7. Top the salad with the eggs and serve immediately.
  8. Serves 4.

Notes:

  • The sherry vinegar can be substituted with white balsamic. For those wary of blue cheeses, Gorgonzola is on the milder side of the spectrum. If you would like an even more subtle blue cheese, I would recommend Cambozola, a cross between a Camembert and Gorgozonla – it also sometimes known as Blue Brie.
  • If you prefer your Brussels sprouts softer, add a tablespoon or two of water (or chicken stock) to the pan with the vinegar to give them a quick steam. Keep stirring the vegetables until the additional liquid has evaporated.

The End

Truly eggs can be classified as nature’s “multi-vitamin” food

Truly eggs can be classified as nature’s “multi-vitamin” food and man’s superfood. Eggs are one of the most nutritious foods on the planet. They are cheap, easy to prepare, and they are very healthy and versatile. You just cannot go wrong adding eggs to your daily diet. You may improve your eyesight and add years to your life consuming this healthy white superfood.

Written by Irina Radosevic MD
Irina graduated from the University of Belgrade, School of Medicine as a Doctor of Medicine (MD) and spent over 3 years working in the Clinical Hospital Center Zvezdara, in the Department of Emergency Medicine. She also undertook a postgraduate in Cardiology from the same University and had previously worked for over a year as a Physician and Nutritionist Dietitian for the Fitness club Green Zone. She eventually left her chaotic but fulfilling job in the ER to pursue her passion of writing, travelling and mountain climbing which has included writing a first aid course for the alpine club of Belgrade. Irina currently works as a VA for PintMedia focusing on medical and travel writing. Feel free to connect with Irina on LinkedIn and FaceBook. Her CV can be seen here.