Protein Quality
One of the most important elements in our diet is protein because it helps create and repair old tissue. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. Which is where eggs come in. Eggs are the ultimate source of high-quality protein because they contain all nine amino acids. That is enough to promote growth and maintain body tissue. Eggs are also super easy to digest meaning that your body can effectively use the protein from eggs. Additionally, eggs are not only rich in protein but also have other nutrients like vitamins A, B12, as well as Choline and Selenium which are needed by the body.
Eye Health
Eggs contain wonderful antioxidants called Lutein and Zeaxanthin, which can help maintain eye health and prevent common causes of age-related blindness. These powerful antioxidants, which are found in the yolk, reduce the risk of developing cataracts and age-related macular degeneration, a disease that worsens eyesight as we age. They build up in the eye and guard against some types of harmful, blue light. Plus, eggs contain vitamin A which maintains good eye health and protects the cornea.
Vitamin D
Eggs are a fantastic winter staple because they provide that much needed Vitamin D during those cold and chilly months when we don’t get as much sunlight. The Vitamin D in eggs is like an immune booster, helping keep your immune system healthy enough to fight off pesky colds and flu. Plus, it can lift your mood and overall mental well-being, bringing some much-needed sunshine on those darker, freezing days.
Heart Disease
Recent studies have shown that there is no relationship between egg intake, blood cholesterol levels and coronary heart disease risk. Eggs are higher in the “heart healthy” mono- and polyunsaturated fats. Some studies have even shown that eating eggs can help lower the risk of stroke and heart disease. It is how you cook the that eggs matters. Try poaching or boiling them instead of frying them in butter and cooking oil for a healthier option. For healthy individuals, eggs are okay to eat every day if they are part of a balanced meal that is low in saturated and trans-fats. For people with Familial Hypercholesterolemia (an inherited form of cholesterol which carries a high risk of heart disease), it is best to eat eggs 3-4 times per week.
Weight
Eggs can be a helpful tool in weight loss programs. Starting the day with eggs for breakfast, as part of a reduced-energy (kJ) diet, helps overweight adults feel fuller for longer, feel more energetic and lose more weight. Given that a large egg contains 315kJ, eggs only contribute only a small number of calories compared to the nutrients they provide. They are affordable, easily obtainable, and when combined with whole grains (such as whole-wheat bread) and fruit or vegetables offer a full meal. Best of all, eggs can be prepared in so many ways, always adding variety to your meals.
Pregnancy and fetal brain development
Eggs contain essential proteins like vitamin B2, B12, selenium and iodine which are very important for the mother’s health and the baby’s development. Eggs are also one of the richest sources of choline, a nutrient necessary for brain and nerve function, body-wide delivery of nutrients, and normal cell activity. It also helps prevent birth defects and helps promote brain and memory development in the foetus, newborn and into old age. Choline is extremely important during pregnancy and lactation because it helps with the creation of cell membrane, liver function and lipid metabolism. Fortunately, consuming one egg per day will provide 28% of a pregnant woman’s choline requirement.
