If you knew how many eggs I eat in a month, it would probably shock you. I’ve always loved them and when doctors advised, “No more eggs!” I stubbornly ignored them. All my life, I’ve had low cholesterol and I’ve eaten eggs several times a week since I was a kid.
A few years ago, news broke that “maybe” the medical community was wrong about eggs. Suddenly, there was all this research talking about one of my favorite foods in a positive light!
I’d like to take this moment to tell my doctors over the years, “Told ya so.” The unbelievable benefits of eggs don’t come as a surprise to me. Not even a little.
For those of you who follow a vegan or vegetarian diet, eggs are probably the biggest reason I was never able to embrace it. Versatile, inexpensive (even the organic ones), and available everywhere, eggs are a great option when you’re on a tight budget, not a great cook, or have little time to make “real” food.
Chickens are not the only birds that provide eggs! I recently purchased duck eggs from a local farm and fell in love with the flavor. Since all eggs begin from a single cell and have everything in them to form another bird, their nutritional profiles (and benefits) are similar. Check out eggs from ducks, quail, geese, and turkeys for more variety.
All birds in the wild (and cage-free) consume an omnivore diet. That means they consume a broad mix of vitamins, minerals, and other nutrients from plants, insects, and worms that help to create a food you can’t beat!
7 Awesome Egg Benefits You Need to Know
1. The real superfood. They are packed with nutrition. They are one of the few food sources on the planet to contain vitamin D. They boast vitamin E, B vitamins (all of them), folic acid, calcium, selenium, zinc, copper, and so much more. The fats in eggs are healthy fats and now they’re selling eggs enriched with omega-3 fatty acids that the hens get through their diet! Stick with organic, cage-free for the highest nutritional content but even a standard white egg has tons of good stuff your body needs. They’re a multi-vitamin in every bite.
2. Perfect protein source. Eggs are considered the standard by which protein content in all other foods are measured. The World Health Organization (WHO) ranks eggs at 100% for “high biological value” because of its’ incredible array of amino acids. This is excellent when you’re looking to boost protein intake but don’t want to up your caloric load. Your body loves the protein found in eggs and uses all of it (unlike the protein found in manufactured products). The protein in eggs also helps prevent muscle loss as you age.
3. Not the cholesterol monster. The cholesterol content in eggs was the biggest reason eggs were portrayed as the evil villain in your diet. Eating cholesterol in your diet means your liver scales back production (because every cell in your body needs cholesterol). It raises your high-density lipoprotein (HDL) cholesterol – the good stuff you want in your body to lower your personal risk of heart disease. Eggs have also shown the ability to lower triglycerides and low-density lipoprotein (LDL) – known as the bad kind. The biggest discovery in regards to cholesterol is that eggs can alter LDL density so they aren’t small and tight (which leads to a higher risk of stroke and heart attack).
4. Low-calorie food that satisfies. Eggs have less than 80 calories each. The nutritional content they possess makes them incredibly satisfying to your body in terms of hunger. They are an ideal choice for those looking to lose weight or control their weight. Satiation has been proven to limit food cravings and unhealthy (impulse) snacking.
5. Excellent for unborn babies. Expectant mothers who are able to tolerate eggs should definitely up their intake during pregnancy. Eggs are packed with choline, which has been proven to improve brain development, nerve signaling function, cell membrane production, metabolism, and liver health. This micronutrient isn’t well-known but it absolutely should be since experts estimate that 90% of the population isn’t getting enough in their diet. The benefits of eggs have been linked to lower rates of birth defects, including incidents of spina bifida.
6. Protect your vision. Age-related macular degeneration and cataracts can be minimized by upping your intake of vitamin A, lutein, and zeaxanthin that help to protect the overall health of your eyes. Eggs are an outstanding source of all three and your body absorbs food sources far more efficiently than supplements. Macular degeneration is the leading cause of blindness in older adults and is usually linked to deficiency in these nutrients.
7. The ultimate brain food. Just as egg benefits are ideal for the developing brains of babies, they are also outstanding for the adult brain. I truly believe that my insane egg consumption over my lifetime has protected my brain (and powered it up). They aid in basic cellular signaling, brain metabolism, memory, and pretty much ramp up your entire central nervous system. The nutrients in eggs provide everything your body needs to produce energy.
Eggs contain so many good things for your body. If you dislike eggs, consider making them differently and give them another chance!
The benefits of eggs help everything inside you operating at peak levels. Your immune system, skin and hair, bone and muscle strength, red blood cell production, thyroid function, and even fertility are helped by the incredible nutrients found in this perfect food.
The nutrients are split between the yolk and the white so eat the whole thing! Now that I’m finished writing this article, I’m going to make an omelet. I’m all about egg love!