Healthy benefits of eggs: Eggs are one of the few foods that should be classified as “superfoods.” As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits. Loaded with 13 essential vitamins and minerals, eggs also provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.
and minerals, eggs also provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.
Egg Nutritions
A large egg contains the following, according to the USDA:
- 72 calories
- 0g carbohydrates
- 6g protein
- 5g total fat
- 1.5g saturated fat (8% DV)
- 0g fiber
- 0g sugar
- 69mg potassium (1% DV)
- 6mg magnesium (1% DV)
- 28mg calcium
- 0.8mg iron (3% DV)
- 99mg phosphorus
- 0.08mg vitamin B6 (5% DV)
- 0.45 mcg vitamin B12 (10% DV)
- 270 IU vitamin A
- 41 IU vitamin D (11% DV)
How Many Calories Are in an Egg?
Eggs are a rich source of nutrition, especially when it comes to protein, notes the U.S. Department of Agriculture’s MyPlate guidelines. There are on average between 55 and 80 calories in an egg depending on its size. For details of all sizes see below.
- small egg (38 g): 54 calories
- medium egg (44 g): 63 calories
- large egg (50 g): 72 calories
- extra-large egg (56 g): 80 calories
- jumbo egg (63 g): 90 calories
How much protein is in an egg?
While we generally assume each egg contains 6 grams of protein, that’s not always the case. The six-gram figure you often see referenced is an average, but how much protein is in an egg depends on the size of the egg.
- (38 grams): 4.8 grams protein 1 Small egg
- 1 Medium egg (44 grams): 5.5 grams protein
- 1 large egg (50 grams): 6.3 grams protein
- (56 grams): 7.0 grams protein 1 Extra-large egg
- 1 Jumbo egg (63 grams): 7.9 grams protein
Irrespective of the size, one egg contains 125 milligrams of protein per gram. In other words, each egg is just under 13 percent pure protein.
No matter how you cook an egg—poached, omelet, scrambled, fried, and hard-boiled—it will have about 6.3 grams of protein per large egg.
The Definition of the Term ‘Egg
In Culinary, the term EGG refers to the oval, thin-shelled ovum of a bird, used as food. There are many types of eggs such as goose, duck, and turkey. In cookery, other types of eggs are often used but the chicken egg is most common. The standard recipes calling for the egg are always referring to the chicken egg unless specifically mentioned. Below is the list of main uses of eggs in the cookery or culinary world.
Are Eggs Good for You?
Yes. When it comes to helping meet your daily nutritional requirements, eggs are pretty tough to beat.
Eggs provide the highest-quality protein – while also containing 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants.
60% of the high-quality protein in eggs can be found in the egg white, while the yolk contains the rest, along with vital healthy fats, vitamins, minerals, and antioxidants – all compounding for a valuable contribution to your daily nutritional needs.
Here are 10 Healthy Benefits Of Eggs that have been confirmed in human studies:
1. Eggs increase good Cholesterol (HDL)
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke, and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
2. Eggs are good for Brain health
The most complex part of the body is the brain. And for maintaining good health, it is extremely important for you to maintain a healthy brain. Eggs contain most of the right vitamins and minerals which are needed for the regular functioning of cells, memory, nervous system, and metabolism.
3. Eggs are a good source of Protein
Eggs are widely considered to be a perfect protein source. Proteins are the building blocks of life, essential for the strength and repair of muscle and tissue – with one single egg containing about 6.3 grams of the highest-quality protein available.
The powerful advantage of the protein in eggs links to the fact that eggs contain all nine essential amino acids – in sufficient amounts – to support effective muscle growth, recovery, and maintenance.
While some other foods contain proportionately more protein than eggs – the high-quality and bio-availability of protein in eggs is truly second to none.
4. Eggs Provide A Great Source Of Vitamin D
Egg yolks are one of a handful of foods that naturally contain vitamin D. And with close to a quarter of all Australian adults suffering from a mild or moderate vitamin D deficiency, the case for eggs is even more potent.
A serving of two eggs provides 82% of your recommended daily intake of vitamin D – making them an all-important source of this essential vitamin.
Sometimes called the ‘sunshine vitamin’, vitamin D plays an important role in the absorption of calcium and phosphorus – making it essential for the maintenance of healthy bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance.
5. Eggs help maintain your eyesight
As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health.
6. A healthy immune system
Vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.
7. Omega -3 Fortified Eggs
These are conventional chicken except they are supplemented with omega 3 rich foods like flax seeds and also have access to the outside.
To experience the health benefits of eggs, a person should eat them as part of a balanced diet.
8. Your bones and muscles will get stronger
Just one whole egg at breakfast gives you 6 grams of protein in your diet. Protein is an essential building block for your body’s tissues, including muscles, bones, nails, skin, and hair. Every cell in your body has protein in it. Not only does protein help build your body’s tissues, but it also helps repair them when they are damaged. The recommended daily amount of protein varies according to lifestyle, age, and overall health, but generally, healthy adults should get about 7 grams of protein for every 20 pounds they weigh. Six grams from an egg is a good start to your day.
9. You’ll support skin and hair health
B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver. (In addition to vitamin B2, eggs are also rich in B5 and B12.) They also help to ensure the proper function of the nervous system as well as support muscle strength.
10. Help manage weight loss over time
Research has linked meals higher in protein to keep you fuller, longer. Published in the Journal of the American College of Nutrition, a 2004 review suggests that protein-rich foods (including eggs!) are the most filling option available at mealtime, even with smaller portions compared to other nutrients. Plus, lean protein like eggs is lower in calories than higher-fat cuts of meat and poultry.
6 Types Of Eggs
1. White Eggs
These eggs come from white hens that are typically raised in conventional housing systems. Conventional housing has been the standard for decades, but the Alberta egg industry has begun to transition away from conventional housing systems.
2. Chicken Eggs
Chicken egg is the most common type of eggs that is available in two colors- brown and white. They both are rich in proteins, calcium, and zinc and are mild in taste. In India, both variations are widely used for making omelets, scrambled eggs, egg curry, and salad.
3. Duck
Duck eggs contain high levels of protein, calcium, iron, and potassium as well as fat and cholesterol. They are slightly larger than their chicken counterparts and have a thicker shell. Similar to hen’s eggs in taste, they are pale yellow to white in color and have a flat circumference. (Healthy benefits of eggs)
4. Bantam
The blue-shelled eggs of the bantam are rich in iron and resemble chicken’s eggs, although smaller in size. The eggs laid by this smaller breed of hens are available all through the year. They are best eaten when soft-boiled.
5. Brown Eggs
These eggs come from brown hens that are typically raised in conventional housing systems. Conventional housing has been the standard for decades, but the Alberta egg industry has begun to transition away from conventional housing systems.
6. Gull
Eggs of the web-footed seabird are rarely available and you can get them only in early spring. The eggs are usually brown or dark olive in color with dark patches and have a dark texture.
6 Uses of Egg in Cookery
1. Leavenings
Foam is created when the egg white is beaten. The foam is made of bubbles surrounded by a thin, elastic film of egg white. When the foam is incorporated into a mixture, it provides leavening for such products as omelets, soufflés, sponge cakes, and meringues. When these products are heated the air bubbles expand and the egg white film hardens. The volume of egg yolks makes its foaming power considerably lower than that of the egg white.
2. Hair conditioner
Beat two eggs (yolks only if your hair is dry) with a bit of olive oil and apply to hair once frothy. Bunch up your hair under a shower cap and leave it to sit for 20 minutes. Rinse it off later and you’ll find your hair sleek and silky. If you hate the smell of raw eggs, add some scented oil to the mixture before applying.
3. Anti-Aging Cleanser
Egg whites are bursting with proteins and make a great facial cleanser. Whisk some egg whites with water, apply them to your face and wash it off. You’ll find your pores shrinking and lesser puffiness.
4. Contributing flavor and color
The products in which eggs are used contribute to their flavor and color, Examples are cakes and custard.
5. Face mask
Whisk egg whites with a little bit of water to create a skin-firming face mask. Egg whites help to reduce puffiness, leaving pores looking smaller, and are thought to have anti-aging properties.
6. Biscuit decoration
You can create edible paint for decorating biscuits before baking by mixing egg yolks with water and brightly colored foods. For example spinach or parsley for green, baked beetroot for purple, and saffron or chamomile for yellow.
Egg Yolk Vs Egg White
But there has always been a debate whether an egg yolk is healthier than white? Ritesh Bawri explains, “Both egg whites and egg yolks are healthy for you. Historically, it was believed that the egg yolk had cholesterol and, therefore, was bad for your heart. This myth has now been debunked as it is widely believed that the cholesterol in our meals is not the primary cause for high cholesterol in your body.” (Healthy benefits of eggs)
Healthy Benefits Of Eggs: (Recipes)
(A) Bombay Toast
Ingredients
- 4 Whole wheat bread slices
- 2 eggs
- 2 tsp Honey or sugar
- 1/4 cup milk
- 1 pinch cardamom powder
- 2 tbsp oil
Method
- In a bowl add eggs and beat it until fluffy.
- Add honey and beat well, add milk, cardamom powder, and blend well.
- Dip the bread slices one at a time in the egg mixture.
- Heat Tawa and cook the soaked bread and toast it both sides until light brown
- Serve the toast hot.
(B) Masala Omelette
Ingredients
- 2 eggs
- ¼ tsp red chili powder
- A pinch of turmeric powder
- ¼ tsp ginger garlic paste
- Salt to taste
- 1 finely chopped onion
- ¼ tsp pepper powder
- 1 small finely chopped tomato
- 1 tbsp finely chopped coriander leaves
- ¼ tsp red chili powder
- 2 tsp oil
Method
- In a bowl, beat 2 eggs with red chili powder, turmeric powder, ginger garlic paste, and salt.
- Keep the mixture aside.
- In a pan sauté onion, tomato, coriander leaves, salt, and pepper powder for 3-5 minutes.
- Add this to the beaten egg mixture and blend well.
- Heat a pan add oil and pour the masala omelet mixture and cool well until all the sides are evenly cooked and flip the omelet and cook another side until it is done.
- Serve yummy masala omelet hot with roti, bread, or rice.
6 Side-Effects & Allergies of Eggs
1. High Risk of Salmonella
Eggs may cause food poisoning due to the presence of a bacteria called Salmonella. They could be present even in those eggs which seem to be clean with uncracked shells.
2. Cholesterol and Saturated Fat
There used to be a lot of debate about eating eggs every day because of the cholesterol they contain – 186 milligrams in one large egg. The Dietary Guidelines for Americans used to recommend a cholesterol intake of no more than 300mg, depending on your calorie intake. If you ate two eggs for breakfast every morning you’d be over – or well over – your cholesterol budget.
3. Biotin Depletion
Eggs contain the essential Vitamin H or Biotin responsible for healthy skin, muscles, and hair. Biotin deficiency can lead to hair loss, lack of muscle tone, cramps,s, and pain in muscles.
4. Protein Overload
Doctors suggest that consuming a high protein diet is fatal for patients suffering from kidney illness. The high value of egg protein can severely damage the capability of kidneys to filter toxins from the blood. This would lead to ammonia overload in the blood and may cause death.
5. Allergies
Are you aware of the fact that allergy is one of the most common side effects of egg whites? In many cases, people who are allergic to egg whites are also allergic to albumin proteins. Hives, rashes, swelling of the skin, nausea, diarrhea, vomiting, wheezing, coughing, sneezing, cramps, etc., are some of the common symptoms of an allergy. More severe symptoms can also occur with an allergy to egg whites including difficulty breathing, swelling of the throat, mouth, and airways, as well as sudden blood pressure drop that can lead to dizziness and loss of consciousness.
Also read: 12 Best Egg Recipes For Breakfast
6. High Risk of Salmonella
Eggs may cause food poisoning due to the presence of a bacteria called Salmonella. They could be present even in those eggs which seem to be clean with uncracked shells.