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Why Eggs Are Considered A Superfood


By Kim Allison
Posted on 12 Aug, 2015


Why Eggs Are Considered A Superfood
Eggs are a very good source of inexpensive, high quality protein, vitamins, fatty acids and other nutrients. Here are the nutrition facts for eggs according to the U.S. Food and Drug Administration which regulates food labeling through the Nutritional Labeling and Education Act:

Egg Nutritional Label

 

A More In Depth Look Into The Benefits Of Eggs

Protein
Eggs are considered the gold standard that other proteins are measured against. Because eggs contain all the essential amino acids in the right ratios, the protein in them is absorbed easily and efficiently used by the body for muscle repair and better bone health.

Choline
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg.

Choline is used to build cell membranes and has a role in producing signalling molecules in the brain. It is needed for brain development in a growing fetus and is important for brain function in adults. Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline.

Lutein and Zeaxanthin
One of the consequences of ageing is that eyesight tends to get worse. Lutein and Zeaxanthin, two beneficial phyochemicals found in egg yolks (as well as kale and spinach), help counteract some of the degenerative processes that can affect our eyes, and they help reduce the risk of eye diseases like Macular Degeneration and Cataracts.

While eggs contain less lutein and zeaxanthin than greens, these phytochemicals are more absorbable because of the presence of fat in the yolk.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

Vitamin D
Eggs are one of the few natural sources of Vitamin D, important for the bones and teeth. Vitamin D aids the absorption of calcium, which is important for the heart and colon.

Eggs Keep You Full For Longer
Eggs score high on the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

An egg only comes with 77 calories but packs 6 grams of protein and 5 grams of healthy fats.

Eggs Increase Your Good Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol. People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems. In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.


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