You know they’re a cheap source of complete protein, meaning they contain the full spectrum of amino acids — in fact, eggs may be the most bioavailable and easily absorbed form of protein you can eat.
Eggs are typically associated with B-vitamins, and they’re a great source of vitamins B1, B2 (riboflavin), B6, and B12. Eggs also contain a lot of choline, a “vitamin-like” essential nutrient that’s similar to B-vitamins and is sometimes used by athletes to delay fatigue in endurance sports. (It’s also been linked to lower incidences of certain mental illnesses.) Eggs are also an excellent source of zinc, which optimizes testosterone production, and a pretty good source of magnesium, which is linked to improved intra-workout recovery and better quality sleep.
What people don’t often associate with eggs is the abundance of lutein and zeaxanthin, antioxidants that are concentrated in the yolk.
In the past it was thought that people should limit the number of eggs they eat because they contain cholesterol, but current evidence suggests that dietary cholesterol does not increase the risk of heart disease in most healthy people. Egg yolks are high in cholesterol (215 mg for a large egg, and the American Heart Association recommends only 300mg/day); an egg white (albumin) is fat free and contains only 10 calories.
Some of the benefits of eating eggs are:
They Keep You Full
Eggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg and whole-wheat/low GI bread provides the perfect breakfast to perform well in a challenging environment
Boost Your Weight Loss
Did you know that eating eggs can help you lose weight? This might come as a surprise to those who think of eggs as ‘fattening’ or ‘unhealthy” but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.
Despite the health recommendations of the past, there’s no evidence that eating eggs will increase your blood cholesterol levels.
Good for Eyesight
Lutein and zeaxanthin are two carotenoids, which essentially works towards keeping the eye vision healthy. These compounds safeguards eyes from cataract, macular degeneration, and ultra violet rays.
Choline is a vital nutrient that most people simply don’t get enough of. It helps your body in a number of ways, including brain development, liver and nervous system function, muscle function and building cell membranes.
Can Cut Heart Disease Risk
When buying eggs, look for varieties that are enriched with omega-3 fatty acids. These will reduce the levels of triglycerides in your blood, which are known to increase your risk of heart disease.
Eating five omega-3 enriched eggs per week will help you cut triglycerides by as much as 18%.