Eggs are the powerhouse of lean protein and loaded with a wide range of nutrients, vitamins, and minerals which are rarely available in the regular modern diet. Depending on size, one egg of chicken has anywhere between 5 to 8 grams of high-quality protein and all the essential amino acids that are essential parts of a healthy diet.
Egg Nutrition Facts
Below is the detail of eggs nutrition stats for the 1 egg (50g) size. You can also check detailed nutrition stats for different size of eggs here.
Health Benefits of Eggs
You can get all the nutrients of eggs if you include them regularly into your diet. Now, check some amazing health benefits of eggs that have been confirmed in many studies.
1. Build Strong Muscles
For muscles building, eggs are one of the most versatile foods available on the planet. The high-quality protein in eggs plays an important role in the muscle-building process.
It helps body-builders to grow their muscles and recover the muscles tissues during a heavy workout. It contains all 9 essential Amino Acids in the Right Ratios which are important for muscle growth and recovery.
2. Improve Brain Health
Eggs are loaded with vitamins and minerals that are essential for the regular functioning of the brain, nervous system, memory, and metabolism.
Egg yolks are the best source of choline, an important nutrient that is responsible for brain’s health, mood, and other nervous system functions. During pregnancy, if pregnant women consume eggs; the Choline present in eggs will help in fetal brain development as well as prevent birth defects.
3. Helps in Weight Loss and Management
If you’re trying to lose weight, eggs are one of the best foods you can include in your diet plan.
Egg whites are packed with fat-free nutrition that can reduce hunger and promote weight loss. Lean protein source like egg whites is lower in calories compared to meat and poultry.
One large egg contains only about 78 calories. If you take a meal of 3 boiled eggs (whole) with vegetables contains only about 300 calories, keep you fuller for longer which can ultimately help you to eat less throughout the day.
4. Lower Risk of Heart Disease
For most people, daily consumption of an egg does not increase your risk of a heart attack or any other cardiovascular disease.
Research shows that saturated fat is more responsible to raise a person’s blood cholesterol than dietary cholesterol. While some of the fat in eggs is saturated fat, eggs also provide both a small amount of polyunsaturated fat and slightly more monounsaturated fat. These are considered “good” fats because they have been shown to be helpful in lowering your LDL or “bad” cholesterol and boosting heart health. For this reason, the Academy of Nutrition and Dietetics recommends that you choose foods with both poly and monounsaturated fats instead of saturated fat.
Research shows that eating up to one egg a day is associated with a 12% reduction in the risk of stroke and don’t have any noticeable effect on your risk of coronary heart disease (CHD).
5. Boost Healthy Immune System
Apart from protein and iron like nutrition, eggs also contain Vitamin A, vitamin B-12, zinc and selenium which are important to keep the immune system healthy. Vitamin A has antioxidant properties that promote cells to fight with bacteria and viruses.
6. Assist Healthful Pregnancy
During pregnancy, if you consume fresh eggs, it helps in providing increased micronutrient requirements like iodine, zinc, folate, and iron.
“It’s the ideal source of protein, offering you and your baby all the essential amino acids you need to build muscles, hormones, and enzymes,” says Allison Tannis, co-author of The 100 Healthiest Foods to Eat During Pregnancy.
Egg yolks are loaded with zinc that lowers your risk of preterm birth and helps your baby to build DNA. Important nutrient like choline in Eggs are ideal for fetal brain development, memory function and can also help prevent birth defects.
Eggs offer all the essential nutrients during pregnancy but it is important to aware of the safety guidelines and also consults with your doctor what foods to eat or avoid when pregnant.
7. Helps in Improving Eyesight
Eggs are the best food to consume for eye health. Egg yolks are high in carotenoids (lutein and zeaxanthin) along with other micronutrients such as zinc, vitamins A, D and E that protect our eyes from age-related macular degeneration and cataracts. Various studies have suggested that lutein, zeaxanthin, omega-3 is essential components for eye health. Vitamin A and Zinc contribute to the health of the retina.