7 Health Benefits of Including Eggs in Your Diet

Eggs are, without a doubt, one of the most versatile food items that are readily available to all. You can prepare eggs dishes in a variety of ways, with some requiring little to no work.

A simple boiled or scrambled egg is delicious and provides a plethora of nutritional benefits. In addition, you can pair eggs with a variety of vegetables and other foods. However, eggs will still emerge as the highlight of a dish.

One of the primary reasons eggs have gained widespread popularity is their ability to fit into a healthy diet. Eggs are well-known for their high protein content, and the body requires protein-rich foods to repair itself, grow in strength, and become healthier. Eggs contain some amounts of carbohydrates, but not enough to compromise your diet plan.

If you are an egg lover or a fitness fanatic who is wondering how eggs can aid in weight loss, keep reading to learn about the benefits of eggs.

Nutritional Value of Eggs 

1 large boiled egg  contains:

• Calories – 77
• Protein – 6.3 grams 
• Total fat – 5.3 grams 
• Cholesterol – 187 milligrams 
• Sodium – 62 milligrams 
• Carbohydrates – 0.6 gram 
• Sugar – 1 gram 

Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:

• Vitamin A – 6% of the RDA
• Folate – 5% of RDA
• Vitamin B5- 7% of RDA 
• Vitamin B12- 15% of RDA 
• Phosphorous – 9% of RDA 
• Selenium – 22% of RDA 

Eggs are also high in vitamin D, vitamin E, calcium, zinc, vitamin K, and vitamin B6. 

Health Benefits of Eggs

Help reduce the risk of heart disease.

One large egg contains 187 mg of cholesterol, making it one of the richest sources of dietary cholesterol. The moderate amount of fat in an egg (5 grams) is monounsaturated and polyunsaturated fat. 

The fact that dietary cholesterol is common in foods high in saturated fatty acids contributes to the hypothesis that dietary cholesterol is atherogenic (promotes the formation of fatty deposits in the arteries). In contrast, studies suggest that eggs are affordable, rich in protein and micronutrients, nutrient-dense and low in saturated fatty acids. 

As per another study, cholesterol in eggs had a more negligible effect on total cholesterol levels and harmful LDL levels in the blood for most people. It shows an increase in the level of HDL, which is good cholesterol. People with high HDL are at a lesser risk of developing heart diseases or suffering from strokes.

According to a study, diverse, healthy populations experience no risk of developing coronary heart disease due to increased cholesterol intake in their diet. Besides, people may have multiple beneficial effects by including eggs in their regular diet.

Highly beneficial for your eye health 

Eggs contain powerful antioxidants that prevent age-related damage to your eyes. These antioxidants are called lutein and zeaxanthin. They counteract the degenerative processes that might break down your vision. These antioxidants are present in the egg yolk, and once you consume them, they accumulate in your retina preventing diseases like cataract and macular degeneration. 

According to a study, egg yolk is an abundant source of lutein and zeaxanthin. For example, eating as little as 1.3 yolks a day for 4.5 weeks increases lutein levels by 28–50% and zeaxanthin levels in your retinas by 114–142%. 

Getting your daily dose of these nutrients from eggs can prevent the risk of cataracts and macular degeneration. Eggs are also rich in vitamin A, and vitamin A deficiencies are the most common causes of blindness. 

Egg yolks boost metabolism

Egg yolks, that is, the yellow part of the egg, contain an element called choline. This element is known to be a significant source of nutrition to the body. However, there is a limited quantity of choline in other foods, and the body can only synthesise a small amount from them. By eating eggs, you can get more choline and ensure that you have the correct levels to feel the effects of this nutrient. A single large egg contains 145 milligrams of choline, which accounts for over a quarter of the daily value of 550 milligrams. 

Interestingly, studies also show that adding the recommended choline to the diet contributes to a lower body mass in female athletes and significantly improves athletic performance. So, don’t forget to eat the yolk to get the immense benefits of boiled eggs for faster metabolism and weight loss.

Eggs are a good source of Vitamin D.

The egg yolk contains a good amount of vitamin D, a vital nutrient contributing to bone health and immunity. You cannot find vitamin D naturally in foods, but egg yolk is an exception.

All of the vitamin D found in eggs comes from the yolk, making the yellow part very important to consume. The vitamin D found in eggs helps reduce weight and burn belly fat. In addition,  maintaining the correct vitamin D levels in the body can help prevent symptoms of anxiety and depression.

Provides lots of protein

A majority of people know that eggs are a good source of protein. A diet that is high and rich in protein can aid in significant weight loss for overweight people. A single large egg contains about 6 grams of high-quality protein, making it an excellent choice for those looking to maintain their weight. 

Including eggs in the diet improves daily protein intake, nourishes and repairs the body while keeping you satiated for longer. Weight control is further supported when the person witnesses increased energy levels and higher metabolism with the right amount of protein in their diet. 

Fat is not the enemy

You may have seen people avoiding the egg yolk citing high-fat content. It may leave you wondering, are eggs good for weight loss? A single large egg contains 5 grams of fat, which, in comparison, is less than 10% of the total fat that our body needs every day. People must understand that fat is not the enemy. 

Fat is a nutrient essential for the body to develop healthily. So the rule is to eat healthy fats – such as eggs, nuts, fish, etc., and avoid fats in the form of fast food and fried dishes. Be it boiled, scrambled, or poached, incorporating eggs into the daily diet regimen are some of the best ways to eat eggs for weight loss.

Healthy for brain and body

As discussed earlier, eggs contain a good amount of choline, which is a nutrient essential for brain development. Nutritionists advise expecting mothers to consume eggs as part of their prenatal diet to improve the absorption of essential nutrients. Young children and their brain development will also benefit immensely from the choline found in eggs.

Another nutrient found in eggs is lutein, which is highly beneficial to the brain and body. The nutrient is present in the brain and enhances cognitive capabilities in adults and mental abilities in children.

Superior brain function is also related to the ability of the body to maintain a healthy weight. Eating a diet that is poor in essential dietary nutrients can cause brain function to weaken and also lead to weight gain in the long run.

Improves thyroid function

Eggs contain iodine and selenium, which are essential nutrients that our body requires to synthesise the thyroid hormones.

The thyroid hormones play a vital role in regulating body weight by boosting metabolism. Therefore, these components found in eggs can help the thyroid function better and thereby support weight loss.

Improves mood for controlling weight

Stress and weight gain are very closely linked. People who suffer from mental ailments like anxiety and depression are more likely to notice weight gain.

In addition, they also experience the inability to shed excess fat. The choline found in eggs can help to boost memory, mood, muscle control, and other brain functions. It means that eating eggs can help regulate your mood, which can, in turn, boost metabolism and aid in weight loss.

Healthy Egg Recipes

Egg Salad 

If you don’t just want to eat boiled eggs on your own, here is a delicious and healthy recipe that can be your lunch or dinner. This recipe is also easy to make. You can spread this egg salad on a piece of toast or wrap it in some roti to create a tasty, filling, healthy meal.

The prep time for this recipe is 10 minutes, the cooking time is 15 minutes, and you may need an additional 10 minutes. This 35-minute recipe yields four servings, each of which is 344 calories. 

Ingredients 

• Eggs: 8 
• Mayonnaise: ½ cup
• Yellow mustard: 1 teaspoon 
• Green onion (chopped):  ¼ cup 
• Salt and pepper to taste 
• Chilli powder or Chat Masala: ¼ teaspoon

Directions 

• First, place the eggs in a saucepan full of water. 
• Then, bring the water to a boil and remove the saucepan from the heat and let it rest. 
• Cover the saucepan and let the eggs sit in hot water for 10 to 12 minutes, and then remove them from the water. 
• Peel off their shells after they cool and chop them into small pieces. 
• Now, place the chopped eggs in a bowl along with the spices, mayonnaise, mustard, and green onions, and mix. 
• The last step is to spread this salad on your toast or roti and enjoy it. 

Egg Biryani

This rice meal features both hard-boiled and scrambled eggs, making it quick and straightforward to prepare. It goes well with Saalan and onion rings. The prep time for this recipe is 10 minutes, and the cooking time is 40 minutes. This recipe yields four servings.

Ingredients 

• Basmati rice (soaked): 2 Cups
• Eggs: 6
• Onion: 1
• Green chillies (sliced): 4 
• Bay leaf: 1 slit
• Cloves: 4
• Peppercorns: 1/2 tsp 
• Cinnamon: 1 inch 
• Ginger: 1 tsp
• Garlic paste: 1 tsp
• Pulao masala: 1 tsp
• Oil: 2 tbsp Oil
• Salt to taste

Directions 

• Boil and shell four from the six eggs.
• Then heat the oil in a large dish and add the whole spices.
• After a few seconds, add the onion and green chillies with the ginger garlic paste. 
• Fry till they turn light brown.
• Now, break the remaining two eggs into the pan and scramble.
• Then, add the drained rice to it and fry for a minute.
• Now put the boiled eggs into it and pour four cups of water.
• Then, cover and cook till the rice is half done.
• After that, add in the pulao masala, salt and a little bit of lemon juice and mix gently.
• Again, cover and cook till all the water evaporates and the rice is cooked.
• Lastly, garnish with coriander and serve hot.

Eggs: Precautions

Eggs have various benefits. However, some people may experience side effects, especially if they eat four or more eggs per day. 

• Consult your doctor before eating eggs if you have high cholesterol. In addition, overeating eggs can cause insulin resistance, heart issues, and acne. 
• Egg intolerance causes bloating, cramps, vomiting, headaches, and nausea. 
• You should also avoid eating eggs with soy milk, sugar and tea. It might lead to health issues like gas and constipation. 
• Eating eggs may also aggravate acne. Consult your dermatologist if you experience breakouts. 

The best time to eat eggs for weight loss is in your morning breakfast or after a workout. Eggs are a great way to ensure that you meet your daily intake of protein, as well as essential vitamins and nutrients. In the process, you will also be able to enjoy the incredible weight loss benefits provided by this power-packed food. 

Summary

If you want to incorporate a new diet plan to improve your daily regimen, eggs are the best for meeting your nutritional needs. Some of the leading egg benefits are their ability to help maintain your heart’s health and eyesight.

In addition, one of the easiest ways to boost metabolism is by consuming a boiled egg, which aids in weight loss. So, without further ado, incorporate eggs into your daily diet plan to see the benefits for yourself.

Frequently Asked Questions (FAQs)

Q. Is it okay to eat eggs every day? 

A. Yes, you can eat up to three whole eggs per day to raise your HDL levels (good cholesterol). However, eating up to three eggs a day does not affect your LDL levels (bad cholesterol). 

Q. What are the benefits of eating boiled eggs? 

A. Boiled eggs are a great source of lean protein that fill you up without many calories. In addition, eggs are great for infants because the vitamin D content aids in prenatal growth. Eating boiled eggs is also beneficial for your eyes and your energy levels.

Q. What are the side effects of eating eggs? 

A. If you eat four or more eggs per day, it may cause insulin resistance, heart issues, and acne. In addition, egg intolerance may result in bloating, cramps, vomiting, headaches, and nausea. 

Q. Which part of the egg is good for health? 

A. Both egg parts have their benefits. However, you should eat them together for maximum benefit. 

Q. What should not be eaten with eggs? 

A. While most foods pair well with eggs, you should avoid some foods like sugar, soy milk and tea. These combinations can cause health issues like gastric attacks or constipation. 

Q. Can we eat eggs at night?  

A. You should avoid eating eggs at night because it can hinder your sleep as it contains fats.

Q. Can eggs increase weight? 

A. Eggs can generally help you lose weight. However, the protein content in eggs enables you to gain weight healthily. Therefore, it is safe to say that eggs help you manage weight. 

Q. What happens if we eat boiled eggs daily? 

A. Eating two boiled eggs daily for six weeks can raise the HDL levels in your blood and help lower the risk of coronary heart disease.

Q. Can eating eggs cause pimples? 

A. Eating eggs may aggravate acne for some. Consult your dermatologist if you experience breakouts. 

Q. Which is better, boiled egg or fried egg? 

A. While both are nutritious, it is best to eat a boiled egg to get the most out of it. A boiled egg retains all of its nutrients, but a fried egg loses some.

Q. Are boiled eggs good for your heart? 

A. Yes, eggs are beneficial for the heart since they are low in saturated fat. In addition, eggs are high in HDL, which helps prevent heart disease.

Q. Is egg yolk good or bad? 

A. The yolk is the most nutritious part of the egg. It is rich in minerals like riboflavin, iron, and folate and is a must in one’s diet. 

Q. Can I drink milk with boiled eggs? 

A. Yes, you can. Milk and eggs are not a dangerous combination. The problems arise when you have it with raw or uncooked eggs.

Q. Which part of the egg is good for weight gain? 

A. While eggs are excellent for weight loss, egg yolks can help you gain weight. It is because the egg yolk boosts your calorie intake and enables you to gain weight.

Q. Does eating eggs improve skin? 

A. Eggs include amino acids, antioxidants, and vitamins that are good for your skin. In addition, eating eggs helps moisturise, soften, and tighten your skin.

Q. Can egg white increase weight? 

A. No, egg whites help you lose weight, not gain it. Egg whites are low in calories and cholesterol, making them ideal for weight loss.