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Without a doubt, there are a multitude of benefits to eating eggs every day. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants. And this means they can make a valuable contribution to daily nutrient requirements.
Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants.
1. EGGS ARE NUTRIENT RICH
40% of your daily vitamin D requirements
25% of your daily folate requirements
12% of your daily riboflavin (Vitamin B2) requirements
20% of your daily selenium requirements
Eggs also contain vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.
2. EGGS ARE HIGH IN QUALITY PROTEIN
Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein. The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.
Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance. Some other foods contain proportionately more protein than eggs but it’s the quality of the protein in eggs that really stands out.
3. EGGS RAISE LEVELS OF “GOOD” CHOLESTEROL
Eggs help increase levels of high-density lipoprotein (HDL), or “good” cholesterol as it’s commonly known. Higher levels of HDL can help reduce the risk of heart disease.
4. EGGS ARE A GOOD SOURCE OF OMEGA-3S
Omega-3 is short for omega-3 polyunsaturated fatty acids.
They’re a family of “essential fats” that play an important role in the way our cell membranes work. Oily fish is one of the best known sources and eggs contain similar types of omega-3s as those found in fish.
This makes eggs particularly useful for people who avoid or can’t eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.
5. EGGS ARE FILLING AND HELP WITH WEIGHT LOSS
Nutrient dense and a great source of high quality protein, eggs are one of the healthiest foods you can eat for weight management.
Studies have found that eating eggs can make you feel full for longer by:
Increasing levels of a hormone that helps you feel satisfied after eating
Delaying the rate at which food leaves the stomach
Eating eggs can also help reduce variations in glucose and insulin levels which can have benefits for weight management.
Eggs are packed full of high-quality protein which makes them ideal as part of many different dietary patterns that can assist people to manage their weight.
The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.
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