Eggs: Top Five Benefits of Eggs - Including Nutrition Facts & Storing Tips for Eggs
Eggs have always been a symbol of new life, fertility and rebirth among different religions and cultures. The history of eggs as an important food dates back to the times of early man, who used to raise chicken and other birds as an important source of food. An egg also has a respectable place in cooking. There are different uses of eggs in recipes including emulsification, coagulation, foaming and browning.
While eggs hold key nutritional value, most people are not fully aware of the various benefits of eggs. Some are also under the false pretext that eggs contain loads of fats responsible for elevating cholesterol levels. This fact sheet illustrates five best health benefits of eating eggs:
(image courtesy of: wikipedia, author: <em>Ren West</em>)
5 Egg-ceptional Health Benefits
1. Eggs are rich in nutrients:
Eggs are rich in proteins and vitamins, particularly in the B vitamin group. Egg yolks are good sources of vitamin B12, riboflavin and choline as well as vitamins A and D. Eggs are great sources of minerals including selenium and phosphorus. Some eggs also have good amounts of omega-3 fats. The chickens fed with flax seeds, greens and grubs lay eggs rich in omega-3 fats.
2. Eggs are good for your cardiovascular health:
There are many studies which confirm no significant link between heart disease and egg consumption. The Harvard School of Public Health also supports these assertions through its studies. Some studies even suggest that eating eggs may help prevent heart attacks, stroke and blood clots. Eggs contain choline which have a good impact on your cardiovascular health because it converts homocysteine into other safe molecules. Homocysteine is a molecule responsible for damaging blood vessels.
The American Heart Association (AHA) suggests that eating one egg a day is acceptable, but one should consume more egg whites than egg yolks. For diabetics and heart patients, a small or medium egg is better than a large one because the eggs contain about 5 grams of fats, though only 1.5 grams constitute saturated fats.
3. Eggs contain choline, a key component for regulating cardiovascular, brain and nervous system:
According to Iowa State University researchers’ assessment on an average American’s dietary choline intake, almost 90 percent of Americans suffer from choline deficiency. Low dietary choline intake can severely impact our cardiovascular and nervous system. An egg is a very good source of choline, a key nutrient that helps control our nervous and cardiovascular system.
4. An egg breakfast can help promote weight loss:
People eating eggs in their breakfast have shown to have a healthy low-fat diet. According to a controlled study published in the FASEB (Federation of American Societies for Experimental Biology) journal, over 160 obese men and women who consumed eggs for eight weeks lost 6 pounds of weight compared to others who had a bagel breakfast and lost only 3.5 pounds.
5. Lutein in eggs can help prevent cataract/macular degeneration:
Eggs contain higher amounts of lutein than any other food source including green vegetables like spinach. Lutein is a cartanoid which helps to prevent age-related cataract and macular degeneration. A study done by the American Dietetic Association Conference in 2003 suggested that consuming foods rich in lutein may be effective to boost the concentration of lutein in the eye and this can be the best alternative to taking supplements.
Selecting and Storing Eggs
• In the United States, eggs are labeled as per the USDA grading system with labels AA, A, and B, where AA is considered superior in quality. They are also classified according to the size; small, medium, large and extra large.
• Most people buying farm fresh eggs from a local purveyor do not see any labeling. In such cases, it is always advised to know the seller’s reputation, otherwise always buy labeled eggs.
• Always ensure that you store eggs in a refrigerator as they will stay fresh for one month. When storing, keep them in a covered container to ensure they do not lose moisture or absorb odors from other items kept in the fridge.
The above key health benefits of eggs are backed up by scientific studies. It is always advised to consult your dietitian or doctor before you plan to add eggs as part of your daily diet regime.
References
https://www.medicinenet.com/script/main/art.asp?articlekey=60421