Nutritional Benefits of Eggs: Eggs are full of important nutrients! Why is their reputation so bad? We don’t know, but we’re going to tell you why eggs are healthy and why you should eat them regularly.
Eggs are wrongly frowned upon: They are full of important nutrients and are actually really healthy! We’ll tell you what happens in your body when you eat eggs.
Nutritional Benefits Of Eggs: These Nutrients are in Eggs
In addition to protein, it is full of vitamins such as vitamin D, B12, K and biotin as well as minerals, especially selenium and iron. At the same time, an egg contains a high proportion of unsaturated fatty acids.
It’s true: the egg contains a lot of cholesterol. But researchers found out years ago that consumption hardly increases the values.
On the contrary: in many test persons, the cholesterol level even fell after consumption.
The reason: If we take in the substance through food, the body throttles its own production.
Are Eggs Healthy?
Now you will experience 9 benefits of eating 2 eggs every day. Again and again, eggs are controversial in terms of health. The cholesterol myth in particular still haunts many people today.
In the meantime, this cholesterol lie has been refuted and numerous positive health and weight-loss properties are known. So here we are going to talk about 9 nutritional benefits of eating 2 healthy eggs every day.
At the end, I’ll tell you a delicious recipe, by the way. So let’s get started right away!
How Many Eggs a Day?
If you ask how many eggs are healthy per day, you will get a variety of answers. From my point of view, you can eat up to 2 eggs a day without fear of any health disadvantages.
In terms of your cholesterol level, eggs are hardly relevant, by the way. But more on that later.
However, you should pay close attention to the quality of the eggs, as these chickens have better living conditions and also receive better quality feed. Therefore, it is best to buy organic eggs. You can find out more about how many eggs per day are healthy here:
1. Great Protein Supplier:
Eggs are a great source of protein. Protein is an important helper when it comes to losing weight. A size M egg weighs around 60 grams and provides you with around 7.2 grams of protein. 2 eggs provide you with around 14.4 grams of protein. And that is a noticeable coverage of the daily requirement.
Let’s take an example: a 70 gram person should consume at least 1.5 grams of protein per kilogram of body weight. So that’s a total of 105 grams, 14.2 grams being 14% of the daily requirement.
In my opinion, 2 grams of protein per kilogram of body weight is better. However, not every person can manage this protein supply permanently.
Other good sources of protein are, for example:
- Chicken breast
2. High Quality Protein:
Eggs not only provide a relatively large amount of protein, but also protein of outstanding quality. Because of the individual foods, eggs provide the highest quality protein of all. This is measured using the so-called biological value.
This tells you how much protein from food becomes body protein. Our body consists of numerous protein structures. These are, for example, muscles, enzymes, hormones and much more …
The biological value for protein from the chicken egg is 100 and thus the highest possible value. Only certain combinations of foods achieve an even higher biological value.
In other words: all the protein from the hen’s egg turns into body protein. Eggs also provide all 9 essential amino acids. The body cannot produce this itself, but it absolutely needs it. And that’s why we have to ingest them through food.
3. Lose Weight with Eggs:
Do eggs help you lose weight or not? After all, they bring with them around 75 to 80 calories per piece. And the amount of calories is decisive when it comes to losing weight.
However, around 150 calories for 2 eggs are relatively few when we consider that eggs are also great filling. We owe this to the strong satiety properties of protein.
There is also the so-called saturation index, which shows that eggs are even more filling than peanuts, muesli and even whole-grain bread.
That decrease with eggs is possible, also has a studyshown in the US in 2008. Two groups were formed: one group received, among other things, two eggs for breakfast every day. The other group ate bagels (a kind of ring-shaped bun). Both groups consumed the same nutritional values. After 8 weeks it was very clear: the egg group had lost 65% more weight than the bagel group and 16% more body fat.
4. Better Eyes thanks to Eggs:
Eggs are a good source of the two carotenoids lutein and zeaxanthin. By the way, carotenoids are among the valuable antioxidants that free us from the dangerous radicals and have an anti-inflammatory effect.
Lutein and zeaxanthin are able to prevent age-related macular degeneration (poor eyesight). This also has a study showed the University of Massachusetts in the United States of 2006. A positive effect could already be achieved by consuming 1 egg a day. In this respect, eggs are healthy for your eyes.
5. Vitamin D for the Bones:
Your body can make vitamin D itself with the help of sunlight. However, this becomes problematic in winter, so that many people are particularly prone to vitamin D deficiency. Alternatively, our body can also absorb vitamin D through food.
And here eggs are a very interesting source. In the case of vitamin D intake via animal products, we also speak of vitamin D3 (also called cholecalciferol), in the case of plant sources it is called vitamin D2.
Vitamin D is incredibly important for the calcium balance and therefore also for the bone metabolism. Without vitamin D, your body cannot absorb calcium. And in the worst case, this leads to a bone fracture or recurring fractures in the same place. By the way, your teeth benefit just as much as your bones. Therefore, eggs are healthy for your bones and teeth too.
Let’s get to the numbers: 100 g of eggs contain just under 3 micrograms of vitamin D, so 2 eggs contain a total of 3.6 micrograms. After all, this corresponds to a coverage of the daily requirement of 18%.
6. Biotin for Skin and Hair:
Biotin, also called vitamin B7, is one of the water-soluble vitamins and promotes the growth of skin and hair. If you suffer from hair loss, then you should definitely control your biotin intake.
Because biotin supports the so-called keratin proteins and these in turn ensure resilient hair. A deficiency of biotin can lead to hair loss and flaky, reddened skin. In this respect, eggs are healthy for your skin and hair. In addition, as a component of enzymes, biotin even supports the metabolism.
Now for the facts: 100 g of eggs contain 25 micrograms of biotin, so 2 eggs contain a total of 30 micrograms of biotin. For a person with a rather low biotin requirement, this is the entire daily requirement. However, some people need up to twice as much biotin.
7. Less Cardiovascular Disease:
For a long time it was said that high-fat foods alone drove up cholesterol levels. That is why there were suddenly low-fat and therefore apparently cholesterol-friendly alternatives to many high-fat foods.
But there is much more to poor blood lipid values than just a high-fat diet. In particular, a lack of exercise, smoking and an unhealthy diet as a whole favor poor blood lipid values. The main problem is a diet rich in sugar and low in fiber.
With around 7 grams of fat, eggs are more of a high-fat food. But eggs provide you with good fats overall.
Because they provide large amounts of omega 3 and omega 6 fatty acids. Therefore, eggs are healthy because they have beneficial effects on your cardiovascular health. With 2 eggs you already cover around 20% of your omega 3 daily requirement and around 30% of your omega 6 daily requirement.
The relationship between the two is not quite optimal. According to the DGE, omega 6 to omega 3 should be a maximum of 5 to 1, here it is a little more than 9 to 1. You can find out more about the question “How healthy are eggs” in the video here:
8. Healthy liver Thanks to Choline:
Choline is responsible for a number of positive health effects in your body. It plays an important role in the structure of cell membranes, i.e. the sheaths. It is also essential for the transmission of stimuli from nerve to muscle and thus supports muscle control.
And then it also helps your liver break down toxins from drugs, alcohol, heavy metals, or environmental toxins. We could also say: healthy liver thanks to healthy eggs.
There is no official information about the recommended daily choline intake. However, one assumes around 500 mg per day for adults. Since 100 g of eggs already provide around 250 mg of choline, 2 eggs cover around 60% of your choline requirement.
9. Folic Acid for a Healthy Child:
Folic acid, also called vitamin B9, plays an important role for pregnant women. Because folic acid promotes the development of the fetus by producing the genetic material. It also produces the red and white blood cells. The healthy eggs also benefit the health of the newborns.
Incidentally, a deficiency can lead to anemia. 2 eggs cover your daily vitamin B9 requirement by around 30%.
As you can see, eggs are great contributors to your health. They provide a lot of high quality protein. And their fatty acids are also of good quality. In addition, your bones, eyes, skin and hair are happy. That is why eggs are healthy.