Eggs are considered one of the most nutrient-dense foods available, packed with essential nutrients that can develop a single cell into a chick, according to Healthline.
Specifically, a large boiled egg offers 78 calories, 6 grams of protein, and 5 grams of fat, along with 8% of the daily value (DV) for vitamin A, 6% for folate, 14% for pantothenic acid (vitamin B5), 23% for vitamin B12, 20% for riboflavin (vitamin B2), 7% for phosphorus, and 28% for selenium.
Eggs also provide good amounts of vitamins D and E, vitamin B6, calcium, and zinc, nearly covering every nutrient your body needs.
Eating Well reported that the American Heart Association recommends one to two eggs per day as a high-quality protein source.
The following are the scientifically backed health benefits of daily egg consumption:
Increased satiety and energy
Eggs are nutritional powerhouses, particularly the yolks, which are abundant in vitamins B12 and D, and choline. These nutrients help transform food into usable energy, and the mix of protein and healthy fats in eggs keeps you fuller for longer.
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Bread served with eggs and slices of avocado. Illustration photo by Unsplash |
Enhanced hair and skin health
Loaded with several B vitamins, eggs are crucial for maintaining healthy skin and hair, as outlined in a 2020 review in Current Nutrition Reports. They are also rich in essential amino acids that enhance skin tone and strengthen hair and nails.
Improved cognitive function
Eggs are rich in choline, which supports the development of cell membranes and vital neurotransmitters. Sufficient choline intake is essential for memory, mood, muscle control, and overall nervous system function, making eggs a brain-boosting food.
Better vision
Egg yolks contain lutein and zeaxanthin, two carotenoids vital for eye health and may reduce the risk of age- macular degeneration, according to 2022 research published in Nutrients.
Stronger bones
Eggs promote calcium absorption due to their vitamin D content, crucial for maintaining proper calcium and phosphorus levels, which supports healthy bone growth and remodeling.
Potential heart health improvements
Although eggs contain cholesterol, dietary cholesterol has minimal impact on blood cholesterol levels. Studies show that consuming up to two eggs daily may benefit heart health, especially when included in a diet balanced with lean and plant-based proteins.
Eggs also contain heart-healthy nutrients like potassium and folate.
