The Eggstraordinary Superfood: Health Secrets of Eggs

Highlights:

Eggs are a nutrition-packed superfood, containing essential amino acids, vitamins, and minerals
Consuming eggs may aid in weight loss, protect the eyes, and boost cognitive function
Despite cholesterol concerns, eggs can promote levels of beneficial HDL cholesterol

Which came first, the egg or the chicken? Some argue that the egg would not exist without the chicken, while others argue that the chicken would not exist without the egg. It is not only an age-old quandary, but it continues to perplex people all over the world. Everyone will respond differently to this question.

While we might spend years attempting to figure out the correct answer, one thing is undeniable and universally acknowledged: the simple egg, whether it came first or not, is a superfood. The most well-known egg fact is that they are high in protein (six grams in each large egg). But did you know that eating raw eggs does not aid in muscle building? Only 51% of the protein in raw eggs can be absorbed by the human body, whereas 91% of the same protein may be used when cooked.

Much research has been conducted to fully comprehend all of the benefits that an egg may bring to the human body. The next contentious issue is which portion of the egg delivers the greatest number of benefits. Is it the whole egg that benefits, or just the whites or just the yolk? While we wait for scientists to produce conclusive evidence to address this (and possibly the chicken or egg question), here are some lesser-known facts about eggs and why they are still regarded as a superfood:

Eating Eggs During Infancy Reduces Egg Allergy Later
Increased frequency of eating eggs in infancy associated with decreased egg allergy later on.

‘Eggs: More than just breakfast staples! Dive into the myriad of health benefits they offer, from brain health to weight management. Are you getting your daily dose? #superfoodsecrets #eggbenefits’

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Eggs Are a Storehouse of Vitamins and Minerals

Vitamins A, B12, B2, B5, E, and Selenium, as well as minerals such as calcium, iron, zinc, and manganese, all contribute to the body's proper functioning and improvement. While vitamin A serves to safeguard the body's immune system and bone health, the B-group vitamins aid in reducing stress and support the healthy functioning of the nervous system ().

One Egg a Day can Keep Heart Disease at Bay
Eggs: Are they good for your heart? Yes, says a new study. Consuming one egg a day can keep you away from heart attacks and stroke.

Eggs Contain 9 Amino Acids that the Body Needs to make Proteins

The body requires a total of 21 amino acids to accomplish this, but they must be in the proper profile. The nine amino acids found in eggs cannot be synthesized by the body on its own and must be obtained from nutrition. These nine amino acids are present in the ideal ratio in eggs, allowing the body to form proteins.

Just 1 Egg a Day Does Not Increase Heart Disease Risk
Does eating eggs increase my risk of heart disease? Moderate egg intake, i.e., eating one egg per day in most people, does not increase the risk of heart disease or death even if people have a history of cardiovascular disease or diabetes.

Breakfast with Eggs Can Help You Shed Body Fat

Eggs tend to satiate hunger for extended periods due to their high quantities of protein and fat. They rank quite high on the satiety index, which compares the ability of different foods to fulfill hunger. Because eggs satiate hunger for extended periods, the desire to snack between meals, which raises daily calorie consumption, decreases. Studies have shown that if eaten at breakfast, people can lose up to 65% more body weight and 16% more body fat.

Secret Weight Loss Drink: Egg Blended With Black Coffee
Raw eggs mixed with hot black coffee can enhance weight loss especially when it is consumed before a workout.

Antioxidants in Eggs Protect the Eye

Lutein and zeaxanthin, antioxidants found in eggs, can help lessen the incidence of chronic eye illnesses such as macular degeneration and cataracts. Higher amounts of lutein and zeaxanthin in people's diets, according to studies published in the American Journal of Epidemiology , Ophthalmology , and Archives of Ophthalmology , can contribute to a lower incidence of age-related macular degeneration (AMD). These two antioxidants are abundant in eggs, particularly in the yolks, and they accumulate in the retina, protecting the eyes from direct sunlight ().

Eggs Can be Looked of Being "Food for Thought"

Aside from bad puns, eggs contain around 113 milligrams of choline, a vitamin that is a vital component of cell membranes. It is also essential for the brain and nervous system to function properly, for example, through regulating muscular control and memory. Choline deficiency can cause neurological, hepatic, and cardiovascular problems. Pregnant women are more vulnerable if they do not drink adequate levels of the nutrient, and the infant may have impaired cognitive skills and be at risk of neural tube problems. Egg yolks are the best dietary source of choline ().

Eggs May Raise Good Cholesterol

People with heart disease believe that eggs should be avoided since they are high in cholesterol and fat. Dietary cholesterol, on the other hand, does not always boost blood cholesterol levels. Eggs, in fact, aid in the increase of healthy cholesterol, also known as high-density lipoprotein (HDL). People with greater levels of good cholesterol, or HDL, may be less likely to develop heart disease (). The National Egg Co-Ordination Committee is the world's largest poultry farmer organization. The committee was founded by the late Padmashree Dr. BV Rao, the founder of chicken farming, on the spirit of cooperation and the basic conviction that the farmer must have the freedom to select the correct selling price.

References:

The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/)
Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection - (https://pubmed.ncbi.nlm.nih.gov/28208784/)
A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span - (https://pubmed.ncbi.nlm.nih.gov/29451849/)
Association between Egg Consumption and Cholesterol Concentration: A Systematic Review and Meta-analysis of Randomized Controlled Trials - (https://pubmed.ncbi.nlm.nih.gov/32635569/)

Source-Medindia