A whole egg contains all the nutrients needed to turn a single cell into an entire chicken. Eggs are considered a vital part of a balanced diet. There are various essential nutrients found in it. This section will talk about the health benefits of eggs and several side effects, too.
A single large boiled egg contains (1):
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 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 B6, calcium, iron, and zinc.
This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats (1.6 grams of saturated fat), and a very small amount of carbs. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.
Health Benefits of eggs
The egg is a superfood contains several rare nutrients and helps your overall health. When we discovered these many nutrients of eggs, undoubtedly it has umpteen benefits also.
- Reduce heart diseases
- Keep your eyes healthy
- Can help you lose weight
- Keep your immune healthy
- Produce a good amount of energy
- Improve your hair and nail quality
#1 If you feed your child an egg a day during his puberty he will grow stronger and taller –
Protein, vitamin A, and D are the vital elements for height growth. But it cannot work against the genetic potential. It will provide essential nutrients to help to grow stronger.
#2 If you are too much concerned about your carbs and sugar intake then eggs are the best
There are many listed chronic diseases caused by carbohydrates and sugars. But eggs do not contain both. One egg a day has fewer calories and more nutrients as compared to other healthy foods. It also lessens your appetite. So, it can help you in losing weight.
#3 If you wish to see your muscle stronger then eat food having a good amino acid profile
The best source of amino acid, eggs, provides great help in the preservation of lean muscle mass. It is an initial need to strengthen your muscles. In addition to this, an egg has fat-soluble vitamins A and K. They are actively involved in bodybuilding. You must have heard people who go to the gym include eggs in their diet.
When it comes to healthy bones then calcium is the nutrient you cannot turn your blind eye to. Incidentally, an egg is a food, following milk, which provides a good amount of calcium.
#4 If you want to see your skin healthy and glowy, also it helps improve your hair texture and quality
Eggs, in general, help you see your skin beautiful and feel confident. You must have seen an egg as an ingredient in many beauty products and hair care products. You can either eat eggs or prepare face in amalgamation with other ingredients such as turmeric, orange juice, etc.
It will help you remove achenes, lightens the skin, and protect you from looking aged and dull, and helps you repair damaged hair.
#5 If you wish to grow smarter and improve your cognitive health
Yolks are rich in choline which further uses to make acetylcholine, it is a neurotransmitter in our brain to maintain a memory. It also improves focus and simply regulates the functioning of brain cells, nervous system, and metabolism.
These were some benefits of eggs if you make it a part of your everyday diet. Besides the gains, there are certain side effects discovered if you eat eggs.
Side Effects of Eggs
If eggs are not eaten properly can turn dangerous to your health. An egg is found in two parts; one is the egg whites and another is the egg yolk. Both parts possess their induvial benefits and also the side-effects.
1. Raw eggs and increased risk of Salmonella
Albumin is kind of a protein found in eggs. It sometimes is contaminated by the bacteria named ‘Salmonella‘. This bacteria observed on the outer surfaces of eggs as well inside them. The consumption of raw eggs could make you sick. In most cases, the illness lasts 4–7 days and people recover without antibiotic treatment. Symptoms include:
- Abdominal cramps.
Therefore, it is highly essential to boil eggs for a long time and at high temperatures to kill these bacteria.
2. Allergies are common
You need to observe your diet and how does your body reacts when you eat eggs because symptoms of allergy caused by eggs are similar to the other common allergies. It may include sneezing, coughing, swelling or rashes on the skin, diarrhea, nausea, vomiting, inflammation in the throat or mouth, etc.
3. More Protein can be dangerous
Hitherto, we have mentioned egg is an excellent source of protein. But this high amount of good nutrient can turn to be perilous to the people have kidney problems such as low Glomerular filtration rate (GFR). They need to consume the advised quantity of protein only. If one is suffering from a similar kind of health problem should consult their health provider before including eggs in their diet plan.
4. Keep control over your Cholesterol
“Yolks are high in cholesterol”, are the words of some medical professionals. People who have heart problems, diabetes, or bad cholesterol should limit or cut down their egg intake. Though studies have shown that consumption of eggs does not have an extra risk for people with pre-diabetes or type 2 diabetes. Also, the studies have shown the benefits of eggs in reducing cardiovascular risks with moderate intake.
The right time to eat
Due to the availability of high healthy protein content in eggs – consuming eggs for morning meal might keep you really feeling fuller for longer. Whether you have an omelet for breakfast or a hard-boiled egg as a treat, eggs can aid you to stay completely satisfied after or in between meals.
Recommended read – Powerful morning habits to stay strong
Eating an egg as a source of healthy protein before bed could help you sleep better. Egg whites assist the body to prepare for bedtime by generating melatonin that brings that sleepy sensation. Loaded with nutrients, eggs are likewise a rich source in the amino acid tryptophan, which helps you sleep much better for longer.
A healthy and also simple breakfast alternative that you can comply with is eating hard-boiled eggs for the morning meal. Tough boiled egg, not just aids you to lose additional kilos as well.
Generally, poached and boiled eggs, either hard or soft, is considered healthy to eat. So, lower-heat cooking for a short time is a good method to retain most of the nutrients of eggs. It will not add any unnecessary calories.
A maximum of 2 eggs a day would be enough for an average grown-up – one whole as well as one egg white – finest consumed throughout breakfast. Egg whites source you with top quality protein. How much eggs you should consume is decided, according to your age, your diabetic condition, and the intensity of the heart disease risk specifically for you. In such cases, one should consume eggs as per their health provider’s advice.
If you eat eggs for healthiness then you would figure out the nutritional value different color egg posses. But this is no more a matter of concern since all kinds of egg colors have the same nutritional value. It’s merely a shell color depend on the hen’s breed which lay eggs. However, you still concerned about nutrients then it entirely devolves on a hen’s diet which probably not in consumer’s control.
The white portion is an abundant resource of protein, while the remainder of the nutrients exists in the yolk. The egg yolk is abundant in Iron, Vitamin B2, B12, and D, which are missing from egg whites. If you consume only the egg whites, you’re losing out on various other nutrients. The yolks also contain 2 nutrients – lutein as well as zeaxanthin – that assist the eye and also mind wellness.
While it is absolutely alright to have prepared eggs and milk with each other, raw or uncooked eggs are definitely a no-no.
Eggs are so versatile food you can either eat it alone or with other foods like bacon, toast, vegetables. To keep their healthiness alive two most important things are recommended; practice healthy cooking methods and should monitor the quantity as per one’s overall health.
All the side effects are related to your health conditions. If you are healthy can extract all benefits of eggs. But do not miss to check with your physician.