Health benefits of eating egg Yolk
Eggs are amid the most nutritious food on the planet also amongst the few foods that we would classify as “superfoods.” They are full with nutrients, some of which are very rare in the modern daily diet.
10 health benefits of egg that are confirmed by research and studies-
Eggs are amazingly nutritious
A whole boiled egg contains all the important nutrients required to transform a single cell to a baby chicken.
Vitamin A: 6% of the RDA.
Phosphorus: 9% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Folate: 5% of the RDA.
Vitamin B2: 15% of the RDA.
Selenium: 22% of the RDA.
An egg also contains small amounts of Vitamin D, K, E, B6, Calcium and Zinc
Eggs increase HDL(good cholestrol)
HDL is acronym for High Density Lipoprotein. It is also known as the “good” cholesterol.
Individuals who have higher levels of HDL have a lower risk of heart stroke, disease and other health problems.
Eating eggs is a good way to increase HDL.
In one research, 2 eggs per day for 5 weeks increases HDL levels by approx 10%.
Eggs help to protect our bones
Egg is one of the few natural food sources of vitamin D, that is our sunshine vitamin. Vitamin D is very important for maintaining optimum bone health and for calcium absorption. Hence eggs play a vital role in the prevention of osteoporosis in combination with dairy products, our main source of calcium.
May prevent breast cancer
Studies prove that women who eat atleast 6 eggs a week decrease risk of developing breast cancer by approx 44%. A major research combining the data in 8 previous prospective European and North American studies found breast cancer risk was slightly reduced for feamles who consumed fewer than 2 eggs per week but minimal increase among women who consumed one or more eggs per day comparing to women who didn’t eat eggs.
Eggs Contain Choline
Choline – A very essential nutrient that most of the people did not get enough of in their daily diet. Choline helps in building cell membranes and has a vital role in producing signalling molecules in the brain, with various other functions. Dietary surveys have revealed that about 90% of people are getting less than the recommended quantity of choline.
Whole eggs are best source of choline. A single egg have more than 100 mg of this very essential nutrient.
Eggs don’t affect blood cholesterol
It is very true that eggs are high in cholesterol level. For your knowledge, a single egg contains 212 mg, which is much over half of the recommended routine intake of 300 mg. However, it is required to keep in mind that cholesterol in the daily diet doesn’t compulsorily raise cholesterol in the blood. Our liver actually produces huge amounts of cholesterol everyday but when we eat more eggs, the liver just process less cholesterol instead, so it evens out.
Eggs contain antioxidants like Lutein and Zeaxanthin that are beneficial for Eye Health
One of the effect of aging is that our eyesight tends to get worse day by day. There are various nutrients that help fighting some of the degenerative processes that can degrade our eyes.
Two of these are Lutein and Zeaxanthin, powerful antioxidants that acts to build up in the retina of eye. Research show that consuming enough amounts of these nutrients can greatly reduce the risk of macular degeneration and cataracts, two very common eye disorders.
Yolks of egg actually contain great amounts of both Lutein and Zeaxanthin.
Eggs help to promote weight loss
Having regular breakfast cereals, Eggs with toast have a 52% higher satiety index. Many studies have proved that beginning the day with an egg breakfast raises satiety in overweight people and this may help with weight loss.
In a study where a breakfast of two eggs, jam and toast (same amount of KJ) when compared with a breakfast of bagels, yoghurt and cream cheese, the former group stayed fuller for longer and lessened their kilojoule intake at lunch by 30%.
Eggs conatins quality Protein
We all know proteins are the chief building blocks of our body. They’re used to build all sorts of molecules, tissues and muscles that serve both structural as well as functional purposes. Getting sufficient protein in the diet is very necessary and studies prove that currently recommended quantity may be too less.
Well a single large egg containing 6 grams of protien and thus eggs are an excellent source.
Eggs help in Healthy Pregnancy
During pregnancy, Eggs are considered a healthy food to eat. In addition to provide adequate nutrition, they also help in lowering the unborn child’s risk of mental health issues and chronic illnesses later in the life. Two eggs provide approx half the recommended daily quantinty of nutrients required by pregnant and breastfeeding women. Be sure not to eat undercooked or raw eggs, though.
Watch video how to make a easy high protien diet from eggs