The 7 Top Health Benefits Of The Incredible Edible Egg

This Evidence Based article was written by

From its ancient roots as a simple but important food staple the world over to its unfair vilification as a cholesterol-enhancing, artery-clogging villain, the humble egg has long been overlooked and under-appreciated. The truth is, eggs are actually packed full of powerful nutrients, some of which are extremely rare in modern diets. In fact, they are one of the most nutritious foods in the world.

Eggs are cheap, versatile and often taken for granted – used in beverages, meals, on toast and in dessert and cake recipes. They are an inexpensive source of high quality, low calorie protein, nutrients and vitamins that have a myriad of health benefits that you probably don’t know about, from aiding weight loss and improving brain health to promoting healthy bones, teeth, hair and nails!

Check out these little known benefits of eggs for your health


Boil It, Poach It, Scramble It Or Fry It

This classic breakfast option can be cooked in many ways. However, while it was being fried up with bacon, sausages and black pudding in an English breakfast, or accompanied by white bread toast, most people didn’t realize it could actually be a healthy breakfast or meal option. Ditch the white bread and processed meat, and replace them with avocado, and you’ve got a super nutritious, filling, nourishing breakfast that will keep you energized and satisfied for hours.

Here are 7 of the top benefits of eggs for your health that you probably don’t know about…

1. Eggs Are Packed Full Of Nutrients

With 22 per cent of your recommended daily intake of selenium and 15 per cent of your daily Vitamin B2, one organic free-range egg has all the vital ingredients you need to give yourself a daily health boost. After all, they hold all the nutrients needed to turn a cell into a chicken!

An egg contains vitamins A, B2, B5, B6, B12, D, E and K, Folate, Phosphorus, Selenium, calcium, zinc, choline and iron, as well as 6.5 grams of high-quality protein and 5 grams of healthy fats. And all of that comes with just 70 to 80 calories.

The fresher and more natural your eggs are, the more protein-rich they will be, which is why you should always look for organic and free-range. If you can find Omega-3 enriched eggs or pastured eggs, you will get an even higher dose of vitamins A and E.

2. Eggs Aid Weight Loss

You might be surprised to learn that eggs can actually help you lose weight, considering they were vilified for decades as fattening and unhealthy. Eggs substantially satisfy hunger and keep you full for longer than a number of other breakfast food options, and that’s with just 70 to 80 calories each. That means you are likely to consume fewer calories for the rest of the day than if you eat a carb-loaded breakfast, such as a bagel, for example. Because they keep you fuller for longer, they can also curb cravings between meals. Research from the Rochester Center for Obesity Research found that eating eggs for breakfast decreased calorie intake by more than 400 calories a day, which they equated to losing three pounds or more a month.

hard boiled eggs

3. Serious Source Of Inexpensive Protein

Want to build strong, lean muscles without relying on supplements? One low calorie egg provides around 6.5 grams of high quality protein in just 70 to 80 calories. An average woman, for example, needs 50 grams of protein per day, so eating three eggs would cover nearly half of that need. Of all the protein-rich foods there are, eggs are amongst the highest quality and best value per dollar and per calorie.

4. Full Of Essential Minerals

As well as their impressive protein value, eggs contain important minerals, including iron, zinc, phosphorus, iodine and selenium, which are vital for body function. Zinc is important for the immune system and turns food into energy, phosphorus keeps bones and teeth strong and healthy, iodine contributes to thyroid hormone production, and selenium promotes healthy hair and nails.

5. Eggs Raise Good Cholesterol

Cholesterol was a dirty word for a number of decades, and with it, eggs got an extremely bad rap because of their high cholesterol content. However, at the turn of the century, the American Heart Association revised its guidelines to include eggs in a healthy adult’s diet, and, over time, other organizations followed suit.

Eggs are high in cholesterol. In fact, one large egg contains about 213 mg of cholesterol, which is two-thirds of the daily recommended limit. However, dietary cholesterol has little effect on blood cholesterol in most people, and the risk of raising harmful cholesterol is minimal compared to a mix of fats in the diet. The liver actually produces large amounts of cholesterol every day, and eating foods that contain cholesterol simply decreases that natural production of it in the body. That means there is not necessarily any extra cholesterol in the body; instead, naturally produced cholesterol is replaced by consumed cholesterol.


It’s also important to be aware that different people respond differently to cholesterol intake. For example, eggs do not raise cholesterol at all in around 70 per cent of the population, while in the other 30 per cent, eggs can raise Total and LDL (bad) cholesterol slightly. Good cholesterol, officially called High density Lipoprotein (HDL), can also be raised by eating eggs. This cholesterol type travels through the bloodstream removing bad cholesterol from places it doesn’t belong, and along with it, reducing the risk of heart disease.

6. Build Stronger Teeth And Bones

Eggs are rich in calcium and phosphorus, which are extremely helpful in building and maintaining teeth and bone strength. Calcium cannot build strong bones and tissues on its own, as previously thought. It needs phosphorus to increase its bone-strengthening benefits, which is why eggs, having both, are great for teeth and bones. More than half of all bone is made up of phosphate, while small amounts also maintain tissues and fluids in the body.

The Vitamin D found in eggs also helps to protect bones, which can aid in the prevention of bone-weakening diseases, such as osteoporosis and rickets. Researchers are still working out the exact role of Vitamin D in the development of strong bones, but the general consensus is that, because Vitamin D also helps absorb calcium, it slows bone loss.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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