Eggs are one of the few foods that you can put in the category of superfoods that are essential for human health, as they are like little stores of nutrients packed into one shell because they contain everything from protein, vitamins, minerals, to healthy fats.
Why are eggs so important?
1. Best source of protein.
It is important for building and repairing body tissues, muscles, and even hair. Eggs contain all types of amino acids that our body needs, and are therefore a perfect food for tissue growth and repair.
Proteins are the most crucial blocks in the construction of human body and is used to make all types of tissues and molecules that are important in the construction and functioning of the body.
Getting enough protein in your diet is very important and studies show that the recommended amount of protein that you should eat every day can be as little as 0.8g/kg of body weight for a healthy adult living a normal life, while one egg has an estimated 6 grams of protein.
Eggs contain all the most important amino acids in a good balance and so our body is guaranteed to use the protein found in eggs.
Eating enough protein can help you lose weight, increase vascular density, lower high blood pressure and improve bone health.
2. Essential vitamins and minerals.
Eggs are rich in vitamins such as A, D, E and K, which are important for good vision, bone health, and the immune system.
However, the actual amount of vitamins in one egg may vary slightly depending on factors such as:
Type of chicken – Local chicken may have different levels of vitamins compared to modern chicken.
Quality of poultry food – Diet used to feed chickens can have a great impact on the overall quality of eggs they produce.
Egg size – The larger the eggs the more nutrients it contains.
They also contain minerals such as iron and selenium, which help carry oxygen in the blood and protect cells from damage.
3. Presence of good cholesterol.
The truth is, just one egg contains 212 mg of cholesterol, which is more than half of the recommended daily intake of 300 mg.
Although eggs are high in cholesterol, the type of cholesterol found in eggs helps increase the “good” cholesterol in the blood, which protects the heart.
4. Eye health.
Lutein and zeaxanthin, nutrients found in egg yolks, play an important role in protecting the eyes from damage caused by blue light and aging.
One of the consequences of aging is the loss of eyesight.
There are several nutrients that can help our eyes retain their light and ability for many years even in old age which are known as lutein and zeaxanthin found in eggs, which are powerful detoxifiers or detoxifiers that build up in the retina of the eye.
5. Helps to improve brain health.
Eggs contain choline, which is important for brain development and memory function, is the most important nutrient that people are missing and some people are completely unaware of its existence, and it is often grouped together with B vitamins.
This is a nutrient found in eggs whose main function in the body is to make cell walls and which also works to make emotional molecules in the brain and many other functions.
Studies show that more than 90 percent of people get less than the recommended daily intake of choline. This is due to the fact that many people do not know the importance of choline and which foods have a large amount of choline, but also using a diet that does not contain enough choline foods, such as eggs, red meat, and beans, can cause choline deficiency.
How to get these benefits more effectively:
Eat the kernels – Yes, the kernels are the most nutritious part! Don’t be afraid to eat yolks because of cholesterol, because as we said before, the type of cholesterol in eggs is good for your health.
Cooked with good recipes – By boiling, lightly frying, or making an omelette.
Have a complete diet – Although eggs are a nutrient-dense food, they are only one part of a complete diet, so you are also recommended to eat fruits, vegetables, whole grains, and lean meats to get all the nutrients you need.
Using eggs to reap its health nutrients is as described below.
Many different ways can be used to cook eggs such as boiled, fried, made into an omelette, or baked into a cake.
Can be added to salads: – Boiled eggs can be added to salads to add protein and flavor.
Can be used in Making smoothies: – Eggs can be added to smoothies to add thickness and nutrients.
Making sauces: – Egg yolks can be used to make various sauces.
Note: It is important to make sure that the eggs you use are clean and well cooked to avoid Salmonella bacteria infection.
If you have any further questions or any medical conditions, do not hesitate to consult your doctor or nutritionist.