Eggs may be the perfect breakfast meal, but did you know they’re also a superfood? Superfoods are foods that are considered nutritionally dense, containing lots of vitamins, minerals, and antioxidants that are good for one’s health. Eggs, in particular, can provide improved muscle growth and repair and help with weight management. They also have immune system support and are good for your heart, bone, and brain health. The 2020 Dietary Guidelines Advisory Committee of the USDA even recommended eggs as an important first food for infants and toddlers.
This recommendation was based on research revealing early introduction of eggs to babies who are developmentally ready to eat solid foods may help reduce a child’s risk of developing an egg allergy. If you already have eggs incorporated into your diet, you’re already on the right track when it comes to prioritizing your health. But if you need a little bit of convincing as to why eggs should be a part of your diet, read below for some of the health facts and benefits associated with eggs.
Eggs are loaded with vitamins
Eggs contain vitamins B, E, and D, which are known for their importance for calcium utilization but also can be beneficial for strong immunity and overall health. Vitamin E on the other hand is fat-soluble, which means it’s absorbed and moves through the body like fats. It’s stored in the liver and fatty tissue and is used when the body needs it. Its main role is to act as an antioxidant, it reduces oxidative stress—which can damage cells. Vitamin E is also an immune system enhancer that helps to fight disease. Lastly, eggs have vitamin B.
There are eight varieties of Vitamin B, all of which help you convert the protein, carbohydrates, and fats you eat into energy. Vitamin B2 (Riboflavin) helps the body use proteins, fats, and carbohydrates and plays a vital role in maintaining the body’s energy supply. Vitamin B5 (Pantothenic Acid) is important for metabolism, skin health, the nervous system, and for helping the body process carbohydrates, proteins, and fats. Pantothenic acid also stimulates the synthesis of antibodies, so it’s great for your immune system. Vitamin B12 helps with protein synthesis as well and contributes to strong nerve and blood systems.
They also contain choline
If you’re a mama-to-be, you might want to consider adding eggs to your grocery list. Eggs are great for pregnancy since they contain some of the highest levels of choline, a crucial nutrient for fetal brain health. Your brain and nervous system also need choline to regulate memory, mood, and muscle control, and to form the membranes that surround your body’s cells, according to the National Institutes of Health. And while you can make a small amount of choline in your liver, most of the choline in your body comes from the food you eat so next time you’re out and about, don’t forget to grab that carton of eggs!
And can lower cholesterol
Some hens are fed a diet that consists of rice bran, which produces phytosterols in the eggs which are reported to lower high cholesterol levels. Phytosterols are similar enough to cholesterol that consuming them makes our bodies think we’re eating cholesterol even though it is a plant form. Additionally, some hens are fed a diet that also contains sea kelp, contributing to the egg’s key source of iodine (an essential part of thyroid hormone production), and antioxidants, which are important for lipid metabolism and oxidative stability.
In Japan, where kelp and iodine are prized components of the human diet, these nutrients are credited with contributing to Japan’s long life expectancy (the longest in the world), and improved cholesterol balance and blood glucose levels, helping to control allergies, breast cancer prevention, and anti-aging.
Plus added minerals
Phosphorus and calcium are minerals found in your body and are needed to grow healthy, strong bones and to help the heart, nerves, and blood-clotting systems perform general functions. Phosphorus is easily digested by the body from natural sources such as eggs, nuts, and beans. Flaxseed is also a superfood that’s packed with nutrients and found in eggs. A single tablespoon provides a good amount of protein, fiber, and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
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Now that you have a better understanding of why eggs are a superior food we should all be eating more of, make sure that you’re doing everything you can to feed your mind and body, whether it’s by eating an egg in the morning or staying active with yoga or a walk. A little can go a long way when it comes to eating right, especially when you take advantage of all the health benefits eggs have to offer.
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