Eggs are incredibly nutritious. Classified by some as a superfood, eggs, along with kale, salmon, garlic, and blueberries, are some of the most nutrient-dense foods on earth.
Eggs are loaded with nutrients including selenium which is rare in our modern diet. A single, large boiled egg contains a good percentage of the RDA for: vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorous, and selenium. That same boiled egg also contains, in lesser amounts, vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
Eggs are high in cholesterol. Assuming that your liver is functioning properly, it produces cholesterol daily, and eating eggs reduces the cholesterol being produced by your liver. Individual responses to eating eggs varies but the important thing to remember is that eating them does not automatically raise the cholesterol in the blood.
Moreover, eating eggs increases High Density Lipoprotein (HDL) known as “good” cholesterol. Numerous studies have found that there is a correlation between higher levels of HDL and lower risk of heart disease and stroke.
Eggs are among the best dietary source of choline, used to build cell membranes. It also plays a role in producing signaling molecules in the brain. A single egg contains about 100mg of choline.
Eggs contain two powerful antioxidants, lutein and zeaxanthin, known to counteract certain degenerative processes that can affect our eyes. These particular antioxidants build up in the retina and have been shown to significantly reduce the risk of cataracts and macular degeneration. As stated above, eggs are also high in vitamin A. World- wide, deficiency in vitamin A is the most common cause of blindness.
Proteins are used to make various tissues and molecules that support the body both structurally and functionally. Eggs are a good source of protein and they contain the essential amino acids in the correct ratios that help our body to make full use of the protein. Eating adequately absorbed protein also helps increase muscle mass, lower blood pressure and optimize bone health.
When buying eggs, remember that what fed your food is important. Eggs nutritional value depends on how the hens producing them were fed and raised. Eggs from hens that are raised on pasture and fed omega-3 enriched feeds tend to produce eggs much higher in omega-3 fatty acids. These acids are known to reduce triglycerides in our blood levels which are a known factor in heart disease.