Uncovering the Health Benefits of Eggs

Whether scrambled, poached, fried, or hard-boiled, eggs have long been a staple at tables across the globe. They're incredibly versatile, relatively affordable, and, most importantly, nutrient-dense, so Kelly's Choice recommends eggs as a valuable addition to a healthy diet. Let's look into some of the benefits of eggs.

A Nutrient Powerhouse

Eggs are packed with a host of essential vitamins and minerals. Two nutrients of note are vitamin B12 and choline, each involved in various functions throughout the body. Vitamin B12 is vital for brain and nerve function and plays a key role in red blood cells and DNA formation. Choline is also essential for the proper functioning of the nervous system – playing a pivotal role in brain growth, development, and neurotransmission. Eggs are also rich in vitamins A, D, and E and essential minerals like phosphorus, calcium, and selenium.

Source of High-Quality Protein

Eggs are an excellent source of high-quality protein, containing between 5-8g of protein depending on their size and all nine essential amino acids, which make them a complete protein source. Protein is critical for tissue growth and repair and performs other wide-reaching functions in the body, such as immune defense, cell signaling, and nutrient transport. Consuming protein-rich foods also promotes a feeling of fullness and satisfaction, which reduces the likelihood of overeating for those concerned with weight management.

Heart Healthy

Contrary to previous concerns about cholesterol, recent research has indicated that regularly consuming eggs does not negatively impact cholesterol levels and may even be linked to a reduction in cardiovascular disease risk factors. The American Heart Association suggests that consuming one egg daily can be part of a balanced diet for many individuals. However, it's wise to ensure eggs are prepared in a healthful way to reap all the benefits.

Antioxidant-packed for Eye Health

Eggs are also a rich source of carotenoids, lutein, and zeaxanthin, which act as antioxidants that exert a protective effect and play a critical role in maintaining healthy eyes. One study found that moderate egg consumption significantly reduced the risk of developing macular degeneration in participants over the age of 49. These findings are significant as age-related macular degeneration is a leading cause of vision loss in older adults.

While eggs clearly offer a wide range of health benefits, they're also incredibly versatile. There are several ways to prepare eggs to suit different tastes and dietary preferences. Whether cooking up a veggie omelet for breakfast or adding hard-boiled eggs to a salad for lunch, rest assured that you're nourishing your body with each nutritious and delicious meal.

Sources

Réhault-Godbert S, Guyot N, Nys Y. (2019, March 22). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/

Mayo Clinic. (2023, August 10). Vitamin B-12.

https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663

Van De Walle G. (2023, February 15). 9 Important Functions of Protein in Your Body. Healthline.

https://www.healthline.com/nutrition/functions-of-protein

Gopinath B, Liew G, Tang D, Burlutsky G, Flood VM, Mitchell P. (2019, March 15). Consumption of eggs and the 15-year incidence of age-related macular degeneration. Clinical Nutrition.

https://pubmed.ncbi.nlm.nih.gov/30914217/

American Heart Association. (2018, August 2018). Are eggs good for you or not?.

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not