According to nutritionist Jessica Bauer, as reported in Eating Well (USA), eggs are a convenient source of protein that's easier to store than other protein-rich foods like meat, fish, or poultry.
The composition of fat and cholesterol in eggs is one of the factors that often spark debate about the level of safety for human health. Nutritionist Jessica Bauer says eating an egg a day has the following health benefits.
One large egg has no carbs but contains 70 calories, 6 grams of protein, and 5 grams of fat. In particular, egg yolks contain many important nutrients, such as vitamin B12, vitamin D, and choline, which play an important role in helping the body process food into energy that we can use.
Eggs provide a sense of fullness, sustained energy, and satisfaction due to their protein and healthy fats.
Eggs are rich in the micronutrient choline, which is involved in the central nervous system to produce acetylcholine - a substance necessary for physical activity, especially memory activity. A lack of choline can cause brain fog and you will feel more forgetful and unable to remember new events, new information...
One egg provides approximately 6 percent of your body's daily choline needs, which can help improve brain function.
Eggs are rich in amino acids such as methionine, which can improve skin pigmentation and smoothness. These amino acids also help strengthen hair and nails.
Not only that, but eggs also help provide B vitamins, including vitamins B2, B5, and B12, which are nutrients that help maintain healthy skin and hair. You also don’t have to worry about absorbing too many B vitamins from eating eggs every day because all B vitamins are water-soluble and therefore don’t stay in the body for long.
Egg yolks contain carotenoids, lutein, and zeaxanthin, which play an important role in improving vision and reducing the risk of age-related eye diseases. Eating eggs regularly can help you have brighter, healthier eyes and reduce the risk of eye strain, nearsightedness, astigmatism, and more…
Eggs provide 6% of your daily vitamin D needs, which aids in calcium absorption and maintains stable calcium and phosphorus levels in the body, leading to stronger bones and joints. For children, eating eggs regularly can also help children grow taller.
Eggs can help you replenish a range of heart-healthy nutrients, including potassium, folate, and B vitamins. Some studies show that eating two eggs a day can help improve heart health.
However, whether eating eggs is good for the heart is still a controversial issue, because one egg also contains about 207 mg of cholesterol, which is equivalent to 69% of the daily cholesterol required by the human body.
Although research shows that the amount of cholesterol consumed in food has little effect on the amount of cholesterol in the blood, many people still question the health effects of eggs.
Therefore, a person can still maintain an egg-a-day diet if combined with healthy, low-fat, and low-cholesterol foods. However, some people may consider limiting the number of eggs they eat per week, or should carefully consult their doctor for specific advice and instructions.
For example, people with cardiovascular disease, diabetes, liver disease, gallstones, or allergies should be careful.
