Eggs are among the few foods that I would classify as
“superfoods . ”
They are loaded with nutrients , some of which are rare
in the modern diet.
Here are 10 health benefits of eggs that have been
confirmed in human studies

1. Eggs Are Incredibly Nutritious
Eggs are among the most nutritious foods on the
planet .
A whole egg contains all the nutrients required to turn a
single cell into a baby chicken .
A single large boiled egg contains
( 1) :
Vitamin A : 6% of the RDA .
Folate : 5% of the RDA .
Vitamin B 5 : 7 % of the RDA .
Vitamin B 12 : 9 % of the RDA .
Vitamin B 2 : 15 % of the RDA .
Phosphorus : 9% of the RDA .
Selenium : 22 % of the RDA .
Eggs also contain decent amounts of Vitamin D ,
Vitamin E , Vitamin K , Vitamin B 6, Calcium and
Zinc .
This is coming with 77 calories, 6 grams of protein and
5 grams of healthy fats.
Eggs also contain various other trace nutrients that are
important for health .
Really … eggs are pretty much the perfect food , they
contain a little bit of almost every nutrient we need .
If you can get your hands on pastured or Omega- 3
enriched eggs, then these are even better. They have
more Omega- 3 s and are much higher in Vitamin A and
E (2 , 3 ) .
Bottom Line: Whole eggs are among the most
nutritious foods on the planet , containing a little
bit of almost every nutrient we need. Omega - 3
enriched and/or pastured eggs are even
healthier .

2. Eggs Are High in Cholesterol, But
They Don ’ t Adversely Affect Blood
Cholesterol
It is true that eggs are high in cholesterol .
In fact, a single egg contains 212 mg, which is over half
of the recommended daily intake of 300 mg .
However… it ’ s important to keep in mind that
cholesterol in the diet doesn ’ t necessarily raise
cholesterol in the blood ( 4 , 5 ) .
The liver actually produces large amounts of cholesterol
every single day . When we eat more eggs , the liver just
produces less cholesterol instead , so it evens out (6 , 7 ) .
The response to egg consumption varies between
individual ( :
In 70 % of people, eggs don’ t raise cholesterol at
all .
In the other 30 % (termed “ hyper responders”) ,
eggs can mildly raise Total and LDL cholesterol .
However, as I will outline later in the article, the
situation is a bit more complicated than that and these
changes are actually beneficial.
(Exceptions … people with genetic disorders like familial
hypercholesterolemia or a gene type called ApoE 4 may
want to minimize or avoid eggs . ) .
Bottom Line: Eggs are high in cholesterol , but
eating eggs does not have adverse effects on
cholesterol in the blood for the majority of people.

3. Eggs Raise HDL ( The “ Good ”)
Cholesterol
HDL stands for High Density Lipoprotein. It is often
known as the “ good” cholesterol ( 9) .
People who have higher levels of HDL usually have a
lower risk of heart disease , stroke and various health
problems (10 , 11 , 12 , 13 ) .
Eating eggs is a great way to increase HDL .
In one study , 2 eggs per day for 6 weeks increased HDL
levels by 10 % ( 14 , 15 , 16 ) .
Bottom Line: Egg consumption consistently leads
to elevated levels of HDL (the “good ”) cholesterol ,
which is linked to a reduced risk of many
diseases .

4. Eggs Contain Choline – an
Important Nutrient That Most People
Don ’t Get Enough of
Choline is a nutrient that most people don’ t even know
exists.
Yet, it is an incredibly important substance and is often
grouped with the B vitamins .
Choline is used to build cell membranes and has a role
in producing signalling molecules in the brain , along
with various other functions (17 ) .
Dietary surveys have shown that about 90 % of people in
the U . S . are getting less than the recommended amount
of choline ( 18 ) .
Whole eggs are an excellent source of choline . A single
egg contains more than 100 mg of this very important
nutrient .
Bottom Line: Eggs are among the best dietary
sources of choline , a nutrient that is incredibly
important but most people aren ’ t getting enough
of.

5. Eggs Turn LDL Cholesterol From
Small , Dense to Large , Linked to a
Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “ bad”
cholesterol .
It is well known that having high levels of LDL is linked
to an increased risk of heart disease ( 19 , 20 ) .
But what many people don’ t realize is that there are
subtypes of LDL that have to do with the size of the
particles.
There are small , dense LDL particles and then there are
large LDL particles .
Many studies have shown that people who have
predominantly small , dense LDL particles have a higher
risk of heart disease than people who have mostly large
LDL particles (21 , 22 , 23 ) .
Even if eggs tend to mildly raise LDL cholesterol in
some people, studies show that the particles change
from small , dense to large LDL … which is a good thing
(24 , 25 ) .
Bottom Line: Egg consumption appears to change
the pattern of LDL particles from small , dense
LDL ( bad) to large LDL , which is linked to a
reduced heart disease risk.

6. Eggs Contain Lutein and
Zeaxanthin , Antioxidants That Have
Major Benefits For Eye Health
One of the consequences of ageing is that eyesight
tends to get worse .
There are several nutrients that help counteract some of
the degenerative processes that can affect our eyes.
Two of these are called Lutein and Zeaxanthin, powerful
antioxidants that tend to build up in the retina of the eye
(26 , 27 ) .
Studies show that consuming adequate amounts of
these nutrients can significantly reduce the risk of
cataracts and macular degeneration, two very common
eye disorders ( 28 , 29
Egg yolks actually contain large amounts of both Lutein
and Zeaxanthin.
In one controlled trial , eating just 1. 3 egg yolks per day
for 4 . 5 weeks increased blood levels of Lutein by
28 - 50 % and Zeaxanthin by 114- 142% ( 31 ) .
Eggs are also high in Vitamin A , which deserves
another mention here . Vitamin A deficiency is the most
common cause of blindness in the world ( 32 ) .
Bottom Line: The antioxidants Lutein and
Zeaxanthin are very important for eye health and
can help prevent macular degeneration and
cataracts . Eggs are high in both of them.

7. In the Case of Omega - 3 or
Pastured Eggs , They Lower
Triglycerides as Well
Of course , it doesn ’ t just matter what we eat … it also
matters what the foods that we eat, ate .
In this regard , not all eggs are created equal . Their
nutrient composition varies depending on how the hens
were fed and raised .
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 .
Omega- 3 fatty acids are known to reduce blood levels
of triglycerides , a well known risk factor for heart
disease (33 , 34 ) .
Studies show that consuming Omega - 3 enriched eggs
is a very effective way to reduce triglycerides in the
blood. In one of the studies , just 5 omega - 3 enriched
eggs per week for 3 weeks reduced triglycerides by
16 - 18 % ( 35 , 36 ) .
Bottom Line: Omega - 3 enriched and pastured
eggs contain significant amounts of Omega - 3
fatty acids . Eating these types of eggs is an
effective way to reduce blood triglycerides .

8. Eggs Are High in Quality Protein ,
With All The Essential Amino Acids in
The Right Ratios
Proteins are the main building blocks of the human
body .
They ’ re used to make all sorts of tissues and molecules
that serve both structural and functional purposes .
Getting enough protein in the diet is very important andl
studies show that currently recommended amounts may
be too low .
Well… eggs are an excellent source of protein , with a
single large egg containing 6 grams.
Eggs contain all the essential amino acids in the right
ratios, so our bodies are well equipped to make full use
of the protein in them .
Eating adequate protein can help with weight loss ,
increase muscle mass , lower blood pressure and
optimize bone health … to name a few (37 , 38 , 39 , 40 ) .
Bottom Line: Eggs are fairly high in quality
animal protein and contain all the essential amino
acids that humans need .

9. Eggs do NOT Raise Your Risk of
Heart Disease and May Reduce The
Risk of Stroke
For many decades, eggs have been unfairly demonized .
It has been claimed that because of the cholesterol in
them, they must be bad for the heart .
Many studies published in recent years have examined
the relationship between egg consumption and the risk
of heart disease .
In one review of 17 studies with a total of 263, 938
participants , no association was found between egg
consumption and heart disease or stroke (41 ) .
Many other studies have led to the same conclusion
(42 , 43 ) .
However… some studies have found that people with
diabetes who eat eggs have an increased risk of heart
disease (44 ) .
Whether the eggs are actually causing the increased
risk isn ’ t known , because these types of studies can
only show statistical association . They can not prove
that eggs caused anything .
It is possible that diabetics who eat eggs are less
health conscious , on average.
On a low - carb diet, which is by far the best diet for
diabetics , eating eggs leads to improvements in risk
factors for heart disease (45 , 46 ) .
Bottom Line: Many studies have looked at egg
consumption and the risk of heart disease and
found no association . However , some studies
have found an increased risk in people with type 2
diabetes.

10. Eggs Are Highly Fulfilling and
Tend to Make You Eat Fewer
Calories , Helping You to Lose Weight
Eggs are incredibly fulfilling .

They are a high protein food … but protein is by far the
most fulfilling macronutrient ( 47 ) .
Eggs score high on a scale called the Satiety Index ,
which measures the ability of foods to induce feelings of
fullness and reduce subsequent calorie intake ( 48 ) .
In one study of 30 overweight women , eating eggs
instead of bagels for breakfast increased feelings of
fullness and made them automatically eat fewer
calories for the next 36 hours (49 ) .
In another study , replacing a bagel breakfast with an
egg breakfast caused significant weight loss over a
period of 8 weeks ( 50 ) .

Take Home Message
The studies clearly show that eating up to 3 whole eggs
per day is perfectly safe .
There is no evidence that going beyond that is harmful,
it is just “ uncharted territory ” as it hasn ’ t been studied .
I personally eat about 3- 6 whole eggs per day and my
health has never been better.
Really … eggs are pretty much nature ’ s perfect food .
On top of everything else, they are also cheap , easy to
prepare, go with almost any food and taste awesome.


source: www.authoritynutrition.com

Hmm, good one. Thought eggs was just to make people fat like bag of rice. My eyes are open now

Thank God I eat and egg daily with the help of my poultry farm. An egg a day keep away the Dr

All these for egg? Nice one sha

my dad always believe that......but am glad he has had a change of orientation....

Tazmode: Hmm, good one. Thought eggs was just to make people fat like bag of rice. My eyes are open now

shaddi: my dad always believe that......but am glad he has had a change of orientation....

Knowledge is light