NUTRITIONEvidence Based, Top 10 Health Benefits of Eating Eggs

NUTRITIONEvidence Based
Top 10 Health Benefits of Eating Eggs

2018

Eggs are one of the few foods that should be classified as "superfoods."

They are loaded with nutrients, some of which are rare in the modern diet.

Here are 10 health benefits of eggs that have been confirmed in human studies.


1. Incredibly Nutritious

Health Benefits of Eggs
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Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains (1):

Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).

SUMMARY
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
2. High in Cholesterol, but Don't Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol in the blood (4, 5).

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out (6, 7).

Nevertheless, the response to eating eggs varies between individuals (8):

In 70% of people, eggs don't raise cholesterol at all
In the other 30% (termed "hyper responders"), eggs can mildly raise total and LDL cholesterol
However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

SUMMARY
Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

3. Raise HDL (The "Good") Cholesterol

HDL stands for high-density lipoprotein. It is often known as the "good" cholesterol (9).

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems (10, 11, 12, 13).

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10% (14, 15, 16).

SUMMARY
Eating eggs consistently leads to elevated levels of HDL (the "good") cholesterol, which is linked to a lower risk of many diseases.


To be continued.............