E(ggs)emplary Benefits of Eggs

The natural choice in most household, for a nutritious start to the day, is nature’s own food, eggs, to provide the energy required to keep going throughout the rest of the day.  Excellent sources of protein, Eggs contain just 5 grams of fat with a minimal 70 calories.


Health Benefits of Eggs (Image source: morgueFile.com)

In the early years, eggs have been regarded as symbol of fertility and represented religious fervour.  According to the early Phoenicians, a split open egg represented the heaven and earth, and for the Egyptians the egg was created from the sun and the moon by their God Ptah.  The American Indians perceived that a Great Spirit burst forth from a giant golden egg to create the world.


Depending upon the breed of the chicken, the colour of the shell may vary. They may be either in the likes of white or brown in colour.  The egg composed of a vivid yellow egg yolk is encircled by a layer of transparent white fluid.  However, the colour of the shell does not determine the quality or nutritional value of the egg.


Egg Nutrition Facts
Egg Nutrition

Fried Egg (Image source: morgueFile.com)

Eggs are nutrient-dense providing the required vitamins and minerals for a healthy life.  An egg includes everything crucial for the sustenance of an embryonic chick. With 14 essential nutrients, egg pack a power punch consisting of selenium, iodine, and vitamin B2 a good source of protein, molybdenum, phosphorus, vitamin B5, vitamin B12 and vitamin D, carbohydrates, sugar, soluble and insoluble fibre, sodium, minerals, fatty acids and amino acids for just a negligible quantity of 70 calories. Egg nutrition facts are shown in detail in below table:


Nutrient Whole Egg Egg White Egg Yolk
Calories (kcal) 70.0 15.0 55.0
Protein (g) 6.3 3.6 2.7
Total fat (g) 5.0 0.1 4.9
Saturated fat (g) 1.6 0.0 1.6
Choline (mg) 125.0 0.0 125.0
Lutein and Zeaxanthin (mcg) 166.0 0.0 166.0
Vitamin A (IU) 244.0 0.0 244.0
Vitamin D (IU) 18.0 0.0 18.0
Vitamin E (mg) 0.5 0.0 0.5
Vitamin B12 (mcg) 0.7 0.0 0.7
Calcium (mg) 26.0 2.0 24.0
Folate (mcg) 24.0 1.0 23.0
Nutritional and Health Benefits of Eggs
Protein Benefits

Egg protein a good source of high-quality protein, providing 6.3 grams of protein, per egg that is 13% of the daily value for protein, and only 68 calories supplies all the nine essential amino acids, which are the building blocks for hormones, skin, tissues, and help form protein in the body. They are considered essential because the body cannot produce them naturally.  Hence, they are obtained from food in the form of animal and vegetable protein.  Because eggs are relatively easy to digest, they absorb protein well. The all-natural, high-quality protein in eggs contributes to strength, power and energy


Sustained Energy

Eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamine, riboflavin, Folate, B12 and B6. The protein in eggs provide stable and unrelenting energy because it does not cause a rise in blood sugar or insulin levels, which can lead to a recoil effect or energy “crash” as insulin levels drop.


Muscle Strength

Intake of dietary protein directly influences muscle mass, strength and function in people of all age groups. The high quality protein in egg helps build up and maintain muscle mass, and help older adults prevent muscle loss. Rich in Lutein, an essential amino acid Egg plays an important part to the muscle’s ability to utilize energy and support post-exercise muscle revitalization.


Weight Management

According to a study eating two eggs for breakfast helped overweight dieters lose 65 percent more weight and feel more energetic than those who ate breakfast consisting of bagels with equal calories and volume. According to recent research, people who ate high-quality protein foods for breakfast, including eggs, had a greater sense of fullness and satiety throughout the day compared to those who ate more protein at lunch or dinner.


Long Chain Omega-3 Fatty Acids Benefits

Enriched eggs containing all three types of omega-3 fatty acids are readily and easily available these days. To produce eggs rich in healthy fats, these eggs are enriched by including flax seed or algae to diets fed for the hens’.  Omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA.

Improved Cholesterol

Research indicates that taking whole eggs do not noticeably affect cholesterol levels in most individuals and may in fact result in marked improvement in one’s blood cholesterol profile. This is despite a tendency towards increased cholesterol levels while eating cholesterol-rich foods.  According to recent research, dietary cholesterol has little impact on blood cholesterol levels in healthy individuals, as saturated fat in the diet, is mainly responsible for increased blood cholesterol levels. Eating eggs enriched with omega-3 might help lower Low-density lipoproteins (LDL), which are the bad blood cholesterols in the body.


Importance of Cholesterol in the Body

·   Cholesterol present throughout the body aids in growth and maintenance of brain and nerve cell membranes

·   Cholesterol strengthens repairsand helps maintain their fluidity

·   It is essential in the formation of bile salts crucial for fat digestion

·   It is involved in the body’s manufacture of several hormones including adrenal and reproductive hormones.

·   It is the raw material from which vitamin D is prepared.


Choline Benefits

Enhanced Brain Function

Choline, a substance found in egg yolks, assists in stimulating the brain for development, function and memory.  An egg contains about 113 mg of choline.  Part of the B vitamin family, Choline, is an essential nutrient required in good supply for optimal health.  Choline assists in the fat- containing structures in cell membranes.  Two fat-like molecules in the brain, phosphatidylcholine and sphingomyelin, allow the cell membranes to operate with greater flexibility in handling both water-soluble and fat-soluble molecules. Without Choline, there may be an inability for many fat-based nutrients to pass in and out of the cells.  Therefore, choline is particularly important for brain development, function and health.


Benefits of Eggs for Healthy Nervous System

Choline is a vital element in the cellular process known as methylation, which is responsible for the various chemical actions taking place within the body.  These involve transfer of methyl groups from one place to another such as genes and cells that use methylation for transmitting messages. Choline, which contains three methyl groups, is highly active in this process.  Choline is also a significant constituent of acetylcholine, a neurotransmitter involved in the body’s most important chemical process of transmitting messages between nerves and muscles.

Reduced Inflammation

Besides major effects on brain function and the nervous system, choline also has an influence on cardiovascular health.  Belonging to the B vitamin family choline facilitates convert homocysteine, an element that damage blood vessels into other benign substances.


Vitamin B12 Benefits

Healthy RBCs

Eggs are also a good source of vitamin B12needed to form healthy red blood cells


Energy Conversion

Eggs are rich in vitamin B12 which is necessary for the process of converting carbohydrates, fats, and proteins from food into energy.


Protein Metabolism

Vitamin B12 is crucial for the breakdown of protein.


Cardiovascular Disease

This vitamin is crucial to prevent the risk of cardiovascular diseases.


Lutein and zeaxanthin Benefits

Cataracts and age related macular degeneration

Eggs contain carotenoids, lutein, an important antioxidant and zeaxanthin that help maintain good vision and protect against risk of developing cataracts and age related macular degeneration one of the leading cause of blindness in people over 65years of age.These elements also help protect eyes, preventing any kind of damage caused by the harmful ultraviolet rays of the sun.


Other Vital Nutrients and their Benefits

Vitamin B5

Vitamin B5 is a water-soluble vitamin needed to synthesize and metabolize proteins, carbohydrates, and fats.


Vitamin E

Vitamin E is an antioxidant that helps protect the vital body cells and tissues such as the heart, skin, lungs and joints.  Antioxidants are nutrients in foods, which either prevent, or reduce the oxidative damage to bodies.


Vitamin D

Vitamin D aids in the body’s absorption of calcium, helping in development and maintenance of strong bones.  It is important for maintaining muscle strength, healthy body fat levels, and body tissue health.


Riboflavin (Vitamin B2)

Vitamin B2, also known as Riboflavin, plays an important role in the production of energy.  It helps convert carbohydrates in to sugar, which invigorate the human bodies.  Vitamin B2 also helps in the process of amino acids and fats.  They are used for formation of red blood cells, prevention of antibodies, cell respiration, and growth.  It is also beneficial in promoting a radiantly healthy skin, hair, and nails.



Folate is essential for making the building blocks of the body, the DNA and RNAcells.  It also helps prevent changes to DNA that may lead to cancer, and it is important for healthy development of the foetal brain and spinal cord.


Vitamin A

Vitamin A, also known as retinol, helps eyes adjust to changes in light.  It also helps keep eyes, skin and mucous membranes moist.  Vitamin A comes mostly from animal foods, but some plant-based foods supply beta-carotene, which the body converts to Vitamin A.  It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.


So get cracking to give the body some of the best nutrition possible! Eggs are amazing nutritional powerhouses that help fight diseases.

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