Top 13 Health Benefits Of Eggs- Nutrition, Calories, Protein

Over the years, eggs have proven to be a delicious superfood, which benefits its consumers exceptionally in every aspect. Be it providing you with the ultimate protein, nourishing your skin with its goodness, or pampering your hair with some extra dose of vitamins, eggs do it all. Thus, acknowledging their significance, we at Extrachai, bring to you the top 13 health benefits of Eggs:

Before moving forward, its essential to know the nutritional value, each egg provides us with-


Calories in Egg– 70Cal

Fat– 50g

Cholesterol– 195mg

Sodium– 65mg

Carbohydrate– 1g

Protein in Egg– 6g

Once we have been aware of the nutrimental aspects, let’s proceed with the health benefits:


Top 13 Health Benefits Of Eggs

1. Rich in Choline:

Choline is an essential macro-nutrient which performs several crucial physiological functions comprising muscle control, neurological development, nerve function and most importantly metabolism. Though we don’t find choline listed in any nutritional label and thus might not be aware of its benefits, an egg is an extremely rich dietary source of choline.

Apparently, a medium-sized egg contains 100mg of choline. Researchers recommend an adult man to intake 550mg and women to consume 450-500mg of choline daily unless they are nursing or pregnant. In such exceptional cases, the choline requirement is more. So make sure that you intake eggs regularly as per the recommendations.

2. Perfect Source of Ultimate Protein:

Eggs are popularly known as a rich source of protein and a house for amino acids, which are the building blocks of protein. Well, evidently there are 21 kinds of amino acids, critical for our health. Nine of them cannot be produced by our body, and thus we must get them from other dietary sources. And the egg is undoubtedly the best source, as it produces all nine of them. Thus it is exclaimed as the perfect protein.

3. Induces Weight Loss:

One medium-sized egg contains 75 calories. This provides you with enough protein and nutrients to give you a fuller feeling and some essential carbohydrates for the energy you need all day. Various studies prove that those people who consume eggs for their high protein breakfast option, tend to feel more satiated than others and are more sustainable in terms of energy throughout the day.

4. Lowers the risk of Breast Cancer:

Case studies have found that choline found in the egg yolks contribute to reducing the overall risk of breast cancer. Generally, the preventive diet for breast cancer is quite rich in fruits, grains, and vegetables. To increase its effectiveness, one should definitely add at least two eggs to their diet regularly.

Also, researchers have found that women who consume just two eggs or less than that over a week have an increased risk of developing this kind of cancer.

5.  Enhances Physical Performance:

The egg is known for its perfect protein content. And naturally, its the protein which plays the role in synthesizing our resiliency, endurance, and strength. As a result, egg contributes a lot in boosting you up for a workout or energizing you after some marathon.

Thus if you want to enhance your workout regime, consume at least 2 eggs per day. Also if you are a regular in the gym or might be an athlete, then you ought to increase your per day egg consumption as per your body’s protein requirements.

6. Prevents Fatigue:

Reach for an egg whenever you feel drained out or fatigued after a long day of work or maybe when you need a mid-day munchie for that instant dose of energy. But keep in mind to grab a whole egg without excluding the yolk or even the egg white. Some of the B vitamins such as vitamins B2 and B3 are dominantly concentrated in the whites of eggs, while some of the other vitamins comprising of vitamins B5, B6, and B12, even folate; an essential component to making DNA and other genetic material; is present in almost the entire yolk.

7. Provides Protection to Eyes:

Our eyes go through a degeneration process with aging, but in some cases, it is avoidable. Well, this situation arises when a person has a diet high on the nutrients like Lutein and zeaxanthin, which are essential to put a halt to the macular degeneration, which our eyes go through.

The actual case is that the defamed egg yolks are filled in abundance, with these two nutrients and thus should be consumed in ample amounts for providing a longer shelf life to the vision of your eyes.

8. Paves Way to Neurological Health:

Talking about neurological health, choline comes to the scene again. Choline is a very vital macronutrient for the neurological development of a human from the fetal stage itself until the elder years. If you are interested in having a sharp and clear memory, then an egg a day is a must.

9. Raises the Good Cholesterol:

The Good Cholesterol is also referred to as the HDL-High Density Lipoprotein. Generally higher levels of HDL tend to lower the risk of strokes, heart diseases, and other health issues. In this case, eggs are a great way to increase the good cholesterol in our body and thus prevent further complications. For better results, take at least 2 eggs a day.

10. Some Eggs Reduce Triglycerides:

Well, eggs vary in their nutrient composition depending on how the potential eggs are fed and raised. Thus, it’s aptly said that not all eggs are equally created. Well, hens that are fed foods high in omega 3 fatty acids and raised on pasture, lay eggs which are extremely rich in omega 3. This is great because of omega 3 fatty acids lower triglycerides which in turn reduces the risk of heart disease.

11. Riboflavin Plays Well:

Riboflavin is a B vitamin present in the egg whites which steals the show when we talk about health. It is responsible for the growth of red blood cells and functions as a dietary supplement. It works really well for a migraine, vitamin deficiency, and maintains a healthy metabolism. Make sure to intake at least 5 eggs per week. Even if you exclude the yolk due to varied reasons, consuming the egg white is a must for your health.

12. Nourishes Your Hair:

Being highly rich in protein and vitamins, eggs are superlative for the health and quality of your hair. It deeply conditions your hair and gives it a shiny, thick and long finish. If possible, egg masks for hair should be used every two weeks.

13. Pampers Your Skin:

Eggs are fantastic if you want to improve your skin texture, be it dry, normal, combination or oily. Egg yolks are extremely rich in fatty acids. As a result, they end up lending moisture to the skin. Not to forget, even the egg whites contain albumin, a simple form of protein that reduces the oil from your skin, provides skin tightening effects and also vanishes all kinds of acne from your face. Make sure to apply egg white masks, twice a week.

Well, not only is it crucial to consume eggs daily, its more important to cook them correctly before eating, so that the perfect amount of nutrients, vitamins, calories, proteins, and carbohydrates get incorporated in your diet. Now, that you know all about the health benefits, do check out these 15 Easy to Make Delicious Egg Recipes


Kabbyashree Dasgupta

An untamed perfectionist of imperfection. Writing is not only my hobby but an inculcated passion, which transports me into a different world altogether. As a part-time freelancer, I love writing articles and imparting knowledge, on my journey of learning a little bit more, each day.

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