Eggs are one of the most nutritious foods. A whole egg contains all the nutrients a single cell needs to turn into a chick. Every single human must consume one large egg every day. Most people are eagerly searching to know about Eggs Nutrition Facts and Health Benefits. In this article, you get detailed information about Eggs Nutrition Facts and Health Benefits. 

Eggs Nutrition Facts and Health Benefits

One large boiled egg contains the following benefits. 

• Vitamin A: 8% of the DV (daily requirement)
• Folate: 6% of the DV
• Pantothenic acid (vitamin B5): 14% of the DV
• Vitamin B12: 23% of the DV
• Riboflavin (vitamin B2): 20% of the DV
• Phosphorus: 7% of the DV
• Selenium: 28% of the DV

Source: Bon Appetit

Eggs also contain adequate amounts of vitamins D, E, B6, calcium, and zinc. They have 78 calories, 6 grams of protein, and 5 grams of fat. Eggs also contain a variety of micronutrients that are important for health. Eggs are a perfect food. Eggs have a little of every nutrient that humans need. If you can get free-range or omega-3-rich eggs, they’re even more nutritious. They contain more omega-3 fats and are much richer in vitamins A and E.

They’re high in cholesterol but don’t negatively affect your blood cholesterol levels. Eggs are indeed high in cholesterol. One egg contains 186 mg. However, it is important to remember that dietary cholesterol does not necessarily affect blood cholesterol levels or the risk of heart disease.The liver produces a lot of cholesterol every day. If you consume more cholesterol, your liver will be able to regulate your cholesterol levels by reducing its production to balance cholesterol. 

Nevertheless, people react differently to eating eggs

For 70% of people, consuming cholesterol may not raise their blood cholesterol levels or may only raise them slightly (so-called “hyporesponders”). For the remaining 30% of the population (so-called “hyperresponders”), eggs and other dietary cholesterol sources can cause a significant rise in blood cholesterol levels. However, people with genetic disorders such as familial hypercholesterolemia or carriers of a gene mutation called APOE4 should consider eating eggs in moderation.

Increase HDL Cholesterol (“Good” Cholesterol)

HDL stands for high-density lipoprotein. This is often called “good” cholesterol. People with higher HDL levels typically have a lower risk of heart disease, stroke, and other health problems.Eating eggs is a great way to boost your HDL levels. One study found that eating 1 to 3 eggs daily for four weeks increased HDL levels by 6 to 13% in young, healthy adults.

It has Choline which is an important Nutrient..Choline is a nutrient that most people don’t even know exists, but it’s so important that it’s often thought of as one of the B vitamins. The symptoms of choline deficiency can be severe, but fortunately, choline deficiency is rare in most healthy, non-pregnant people, mainly because the body produces choline itself. One large egg is a good source of choline. One egg contains over 100 mg of this very important nutrient. Associated with Lower Risk of Heart Disease. 

LDL cholesterol is commonly known as “bad” cholesterol.

However, many people do not know that LDL is classified into subtypes based on the size of the particle. Many studies have shown that people with mainly small, dense LDL particles have a higher risk of heart disease than people with mainly large LDL particles. Although eggs may slightly increase LDL cholesterol levels in some people, it is thought that eating eggs tends to primarily increase LDL levels of larger (or more “buoyant”) LDL particles rather than the smaller, dense LDL particles. This may explain the association with a lower risk of infection and heart disease. However, some recent studies have found that egg consumption is associated with an increased risk of death from heart disease. Thus, research results are mixed, and more randomized controlled trials are needed to confirm the heart health benefits of egg consumption.

It contains lutein and zeaxanthin, antioxidants that have great benefits for eye health. One of the effects of aging is that our eyesight tends to deteriorate. Several nutrients can help counter some of the degenerative processes that can affect our eyes.

Two of these are called lutein and zeaxanthin. These are the strongest antioxidants that heap up in the retina of our eye. According to research, getting enough of these nutrients can crucially lower the risk of cataracts and macular decline. Egg yolks are peak in lutein and zeaxanthin. In an older study, consuming one egg daily for five weeks increased blood lutein levels by 26% and zeaxanthin levels by 38% in older adults. Eggs are also high in vitamin A, which we’ll mention again here: vitamin A deficiency is the leading cause of blindness worldwide.

Omega-3 or free-range eggs lower triglycerides

Not all eggs are the same. The nutritional content of chickens varies depending on how they are fed and raised. Eggs from chickens raised on pasture and/or fed an omega-3 enriched diet tend to contain much higher levels of omega-3 fatty acids. Omega-3 fatty acids have been shown to lower blood triglyceride levels, a known risk factor for heart disease.

Research shows that eating omega-3 rich eggs is a highly effective way to lower blood triglyceride levels. More recently, a small 2020 study of 20 participants found that eating two omega-3-enriched eggs daily for five weeks reduced triglycerides by 10%

High-quality protein

Proteins are the most important building blocks of the human body. They are used to produce all kinds of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in your diet is crucial, and research shows that current recommendations may be too low. Eggs are an excellent source of protein. Eggs contain all the essential amino acids in the right ratios to ensure your body can make the most of the protein in eggs. For example, adequate protein intake can help you lose weight, increase muscle mass, lower blood pressure, and optimize bone health.