Top 10 health benefits of eggs

Afta dem bin avoid egg during di salmonella crisis, e don become di go-to protein snack for bodybuilders and dieters. But shey na "whole food” or make we dey look am with one eye sake of im high cholesterol levels? Find out if eggs dey good for you for our fact-filled guide...

Wetin be eggs? Eva since di dosmetication of chicken, pipo don dey chop eggs. Both egg white and yolk dey rich in nutrients. Di yolk contain fat-soluble vitamins, wey include vitamins A, D and E, as well as fats, including di essential omega-3 fatty acids, while most proteins dey inside di egg white.

Eggs na important and versatile ingredient. Dia particular composition na key to many important culinary procedures, including binding, coating and glazing, as well as creating di structure and texture of pastries and cakes. We get many different types of egg, di most common na chicken egg, while duck, goose and quail na refined choices.

Eggs dey beneficial for health sake of:

- Im nutritional richness

- Na complete source of protein

- Na source of choline

- E fit contribute to heart health

- E fit contribute to eye health

- E fit protect against sarcopenia

- E fit support weight management

- E fit support optimal body composition

- E fit support the immune system

- E get low impact on di planet

Nutritional profile of eggs

One medium-sized chicken egg (cooked) contains:

- 72 kcal / 298 KJ

- 7,0 g of protein

- 4,8 g of fat

- 1,4 g of saturated fat

- 1,8 g of monounsaturated fat

- 0,8 g of polyunsaturated fats

- 15 mcg de folate

- 1,6 mcg of vit D

Wetin be di protein content of one egg?

One medium-size egg (53g) contain 7g of complete protein, e mean say one egg contain all nine essential amino acids we need for growth, development and repair.

Most plant foods, such as whole grains, legumes, nuts and seeds, get incomplete proteins becos dem dey lack one or more of di essential amino acids wey we need. Dis, combined wit di fact say eggs na good source of vitamin B12, iron and essential omega-3 fatty acids, make am valuable addition to vegetarian diet.

Top 10 health benefits of eggs

1. E dey veri nutritious

Whole eggs dey nutritionally rich and provide almost all di nutrients you need. Dem get one of di lowest energy density to nutrient density ratios of any food and na useful sources of some harder-to-get nutrients, such as vitamins D and B12, as well as di mineral iodine. If you choose food wey rich in omega-3 fatty acids, you go benefit from higher level of omega-3 fatty acids and fat-soluble vitamins such as vitamins A and E.

2. Na complete source of protein

As "complete protein" e mean say eggs contain all 9 essential amino acids we need for growth, development and repair. E dey important because our bodies no fit make dis amino acids and must obtain dem from our diet. Additionally, egg protein dey known to be highly digestible and contain high protein quality dan beef steak and similar to dairy products.

3. Na source of choline

Eggs na one of di best dietary sources of choline. Dis little-talked about nutrient dey necessary for di formation of cell membranes and brain function, including memory. E dey important during pregnancy and breastfeeding, wen sufficient choline intake dey essential for normal brain development.

4. E fit promote heart health

Eggs dey rich in several heart-healthy nutrients, including betaine and choline. One study of nearly half million pipo for China suggest say eating one egg daily fit reduce di risk of heart disease and stroke, although experts stress say make pipo dey chop eggs as part of healthy lifestyle for am to be beneficial.

5. Fit contribute to eye health

As we dey age, e dey normal for our vision to begin reduce, but some useful nutrients from balanced diet fit help protect and support eye health. Eggs na one example: egg yolks contain large quantities of carotenes - particularly lutein and zeaxanthin - wey dey important for di prevention of macular degeneration and cataracts. Eggs na also source of vitamin A, e dey important for good vision.

6. E fit prevent sarcopenia

Egg proteins dey highly digestible and e dey help build muscle health and protect against muscle loss, one condition wey dem dey call sarcopenia. Skeletal muscle dey play major role in overall health, maintaining physical function and balance, improving insulin sensitivity and reducing di risk of osteoporosis and heart disease.

7. E fit help wit weight management

Eggs dey rich in protein, e dey more filling dan fat or carbohydrates. As food choice, eggs score well, wit high satiety index, wey dey measure how food dey belleful. In fact, studies show say egg-based breakfast dey more filling dan equivalent carbohydrate-based breakfast and odas, e fit help reduce calorie intake later in di day.

8. E fit promote optimal body composition

Including eggs in di diet don show increase in muscle protein synthesis and reduction in body fat, wey dey support optimal body composition. Any body builder know say amino acid leucine dey essential for muscle synthesis, and eggs na useful source of dis amino acid, wey dey provide around 500 mg of leucine per average egg.

9. E fit support di immune system

Eggs contain many essential nutrients, bioactive compounds and high-quality proteins. Studies suggest say wen combined wit dairy products, dem fit modulate di immune system and provide anti-inflammatory properties.

10. E get low impact on di planet

Sustainability measures suggest say eggs get di lowest planetary impact among all animal proteins.

How many eggs dey safe to dey chop?

Many studies tok say pipo fit chop eggs in small to moderate quantities, about one egg per day, as part of healthy, balanced diet.

Eggs dey safe for everyone?

Historically, salmonella poisoning na problem, especially if you chop eggs raw or undercooked. However, following changes in production protocols, di Food Standards Agency (FSA) don change dia guidelines.

Current recommendations confam say infants, children, pregnant women and older pipo fit safely chop am raw or lightly cooked, if dem produce am in accordance wit di British Lion Code of Practice. Visit di FSA website for more information.

Anoda safety concern regarding eggs be say dem contain common food allergen, especially among young children. Although most children dey stop to dey allergic to eggs before dem enta school, some cases dey continue into childhood and sometimes even into adulthood.

Consult your GP if you get any concerns about egg allergies.

Overall, eggs dey good for you?

Eggs dey highly nutritious and na affordable source of complete, highly digestible protein. E contain essential nutrients, including choline, wey dey contribute to heart health and brain development. Dia nutritional contribution make dem useful for both maintaining a healthy weight and optimizing body composition.

If you no dey allergic to dem, eggs get valuable contribution to healthy, balanced diet, for any age.