Rob Hobson, a leading nutritional expert at Healthspan, one of the UK’s top providers of vitamins, minerals, and supplements, emphasizes that eggs are one of the most nutritionally rich foods that people should include in their daily diets.
“Eggs are not only affordable but also incredibly versatile in their preparation, suitable for any time of the day. The standout feature of eggs is their impressive nutritional profile,” says Hobson.
According to scientific research, eggs contain an array of valuable nutrients, including high-quality protein, essential vitamins, and minerals, along with healthy fats. Additionally, eggs provide several lesser-known but crucial nutrients for overall health.
A single egg offers an abundance of vitamins such as B12, B2 (riboflavin), A, B5, and selenium. At the same time, it also contains trace amounts of most other essential vitamins and minerals needed by the body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate, and more.
Eggs are an excellent source of vitamins B12, B2 (riboflavin), A, B5, and selenium.
With this wealth of nutrients, eggs bestow numerous health benefits, such as:
Providing essential minerals for the body
Eggs are a rich source of crucial minerals like iron, zinc, and phosphorus, which are indispensable for maintaining overall health. Zinc boosts the immune system and aids in converting food into energy, while iron is particularly important for women due to the need for replenishment after menstrual cycles. Eggs are also a good source of iodine, a mineral necessary for producing thyroid hormones, and selenium, as reported by NDTV.
Protecting eyesight with antioxidants
Eggs provide eye-friendly nutrients, including vitamin A, essential for maintaining good vision in low-light conditions. They also contain lutein and zeaxanthin, powerful antioxidants that reduce the risk of eye diseases like cataracts and age-related macular degeneration (AMD), a leading cause of blindness.
A 15-year study involving over 3,600 adults found that those who consumed 2-4 eggs per week had a 49% lower risk of late-stage AMD compared to those who ate less than one egg per week.
Supporting bone health
Eggs are not only rich in protein, essential for muscle and bone development, but they are also one of the few natural food sources of vitamin D. Vitamin D plays a crucial role in supporting muscle function and helping the body absorb calcium, thus maintaining strong bones.
Two medium-sized eggs provide approximately 3.2 micrograms of vitamin D, meeting one-third of the recommended daily intake (10 micrograms) advised by the UK’s National Health Service (NHS) for individuals aged one year and older.
Two medium-sized eggs provide roughly one-third of the recommended daily vitamin D intake.
Regulating cholesterol levels
Eggs are considered a healthy food choice as they improve blood lipid profiles. They increase HDL (“good” cholesterol) levels and prevent the accumulation of LDL (“bad” cholesterol), a primary contributor to cardiovascular diseases and other health issues, according to The Health Site.
Providing choline, an often-overlooked yet vital nutrient
Choline is an essential nutrient that often goes unnoticed, yet it plays a critical role in the human body. It is involved in the synthesis of acetylcholine, an important neurotransmitter, and cell membrane structure. Choline deficiency can increase the risk of liver, cardiovascular, and neurological disorders.
For pregnant women, choline is especially crucial as it helps prevent neural tube defects in infants and supports their cognitive development. Egg yolks are one of the richest natural sources of choline, with a large egg providing up to 113mg of this vital nutrient.
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