Eggs have been a part of our diet for the longest time! Not only because they taste delicious and have a variety of different cooking methods, but eggs are also one of the most nutritious foods on Earth. In fact, eggs are so nutritious that they have been dubbed "superfood." Here is information about this egg superfood:
Increase cholesterol levels
Many people, upon hearing that eggs contain a large amount of cholesterol, which may lead to cardiovascular diseases, have become hesitant to eat eggs. This is not entirely correct. In fact, eggs contain 212 milligrams of cholesterol, which is quite a bit compared to other foods. However, the cholesterol intake from diet has little effect on the cholesterol levels in the blood. Most importantly, many studies even show that eggs can improve our cholesterol levels by increasing HDL ("good" cholesterol) and altering LDL ("bad" cholesterol).
2. Whole eggs are the most nutritious food ever.
A whole egg contains a variety of nutrients, such as vitamins, minerals, proteins, and beneficial fatty acids. Here is a more detailed nutritional breakdown of a whole egg:
- Vitamin B12: 9% of RDA
- Vitamin B2: 15% of RDA
- Vitamin A: 6% of RDA
- Vitamin B5: 7% of RDA
- Selenium: 22% of RDA
Eggs also contain a variety of other nutrients, such as iodine, vitamin D, vitamin E, iron, several other B vitamins like folic acid, biotin, and choline, as well as minerals including phosphorus, potassium, and calcium. However, keep in mind that most of these nutrients are found in the yolk, while the egg white is primarily protein, so if you want to get all of these nutrients, remember to eat a whole egg!
3. Eggs are very beneficial to the brain.
Choline content in eggs is very high, with each egg containing 113 milligrams of choline, a nutrient you may have never heard of. Essentially, choline is a nutrient that plays an important role in brain function and development. Studies have shown that insufficient choline intake may lead to liver disease, increase the risk of heart disease and dementia, and even affect pregnant women, such as infant neural tube defects that may lead to cognitive impairment.
4. Eggs are rich in high - quality protein.
Our bodies use about 21 kinds of amino acids to build proteins, which are extremely important for our body structure and function. However, our bodies cannot produce 9 kinds of amino acids and can only obtain them from our diet. Fortunately, eggs are one of the few foods that contain all 9 of these amino acids and are an important source of high - quality protein. More importantly, the protein quality of eggs is a biological index, which is evaluated by comparing it with eggs themselves, and eggs score 100 points.
5. Eggs are good for the eyes.
Egg yolks contain two types of antioxidants that protect the eyes, which are lutein and zeaxanthin. Lutein and zeaxanthin can accumulate in the retina of the eye, protecting the eyes from direct sunlight. This helps maintain good vision and significantly reduces the risk of macular degeneration and cataracts, which are common causes of blindness in the elderly.
6. Eggs are an important source of Omega-3
This might be news to you, but due to differences in the living environment of hens and other factors, not all eggs are the same. One of the main nutritional differences between different eggs is omega-3. Studies have shown that eggs from hens raised on pastures or fed with an omega-3 diet are high in omega-3 content. Omega-3 fatty acids can lower the levels of triglycerides in the blood, thereby reducing the risk of heart disease.
