10 Unbelievable Reasons Why Eggs are a ‘Superfood’

Amy Taylor August 06, 2014

Sure, there are many ways to cook an egg. And there are many reasons to love it too. Whether you want it eaten fresh, poached or baked, eggs are a nutritional powerhouse that can promote your health and make weight loss easier.

Here are the top reasons why you should make eggs part of your regular diet:

They’re an excellent protein source.

You need protein to build muscles and lose excess fats. Protein is also a stable source of energy. Sufficient level of this important nutrient enables your body to engage in strenuous physical activities without experiencing fatigue symptoms. And among the top protein sources is egg. In fact, a single large egg contains 6 grams of protein and all nine essential amino acids.

They promote cognitive health.

Eggs are brain food as well. It contains several vitamins and minerals that aid in brain development. Plus, it has the super compound choline which is needed to produce acetylcholine – a brain chemical involved in memory and muscle control. Several studies suggest that choline is needed for the normal development of the brain and for memory enhancement. In 2010, research published in the Journal of the American Dietetic Association found that increased consumption of choline-rich foods may be essential for women during pregnancy in order to ensure normal brain development of their babies.

They could boost your eye health.

Like carrots, eggs may also promote better vision. It’s not that they contain beta carotene, but eggs do have lutein and zeaxanthin – powerful antioxidants that have major benefits for eyesight. Whilst dark-collared vegetables such as spinach contain more of these nutrients than eggs do, the lutein and zeaxanthin in eggs is more bio available, which means that your body absorbs them more easily from eggs than from the vegetable sources and supplementations.

They provide protection against breast cancer.

In a 2008 case-control study of more than 3,000 adult women, participants who had the highest intake of choline had a 24 per cent reduction in the risk of breast cancer, compared with women with the lowest intake. According to the researchers, choline is needed for the normal functioning of cells, no matter what your age is. However, increasing evidence shows that it may be particularly important for women, particularly those of child-bearing age, they explained. Another study, carried out by Harvard University in 2003 found that women who reported higher consumption of eggs, vegetable fat and fibre during adolescence had a smaller risk of developing breast cancer as adults. Furthermore, eating one egg daily was associated with an 18 per cent reduced risk of breast cancer.

Eggs are good for your heart too.

Research also suggests that choline may be good for the heart as well. In 2005, a study reported in the American Journal of Clinical Nutrition found that choline deficiency may lead to increased levels of homocysteine – an amino acid linked to heart disease.

They’re rich in essential minerals.

Aside from the mentioned nutrients, eggs are also packed with iron, zinc and selenium. Zinc keeps the immune system and digestive system working properly, and plays a role in reducing the body’s stress levels, whilst selenium helps in preventing cell damage and heavy metal build-up in the body. Iron, on the other hand, has a key role in the production of red blood cells, particularly the oxygen-carrying proteins haemoglobin and myoglobin.

They aid in weight loss.

Since they are rich in protein, they are very filling to the stomach, so you are less likely to crave for more food if you eat eggs on breakfast. In a 2005 study published in the American Journal of Clinical Nutrition, overweight women who consumed eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another study published in 2008 in the International Journal of Obesity, replacing a bagel breakfast with an egg breakfast led to significant weight loss over a period of 8 weeks.

They raise ‘good’ cholesterol.

It’s true that eggs are high in cholesterol, but the good ones, scientifically called High Density Lipoprotein (HDL). A 1994 study reported in the Journal of Internal Medicine found that 2 eggs per day for 6 weeks increased HDL levels by 10 per cent. Eggs are also packed with omega-3 fatty acids that help lower bad cholesterol. However, not all varieties are the same. Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids.

They’re good for the liver.

A 2007 study published in the Journal of Clinical Nutrition found that not getting enough choline may harm our liver. Findings revealed that when deprived of dietary choline, 77 per cent of men, 80 per cent of postmenopausal women and 44 per cent of premenopausal women developed fatty liver or muscle damage.

They’re nutritionally-dense.

One large boiled egg contains the following nutrients:

·         6% of the RDA for Vitamin A

·         5% of the RDA for Folate

·         7% of the RDA for Vitamin B5

·         9% of the RDA for Vitamin B12

·         15% of the RDA for Vitamin B2

·         9% of the RDA for Phosphorus

·         22% of the RDA for Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

See? So why not add eggs to your daily diet? They have more to offer than you think!