Egg has been eaten since time immemorial, though not really because of the nutritional content but because of its availability. only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits.

So far, when it comes to helping meet your daily nutritional requirements, eggs are pretty tough to beat. Egg is known for its rich protein content, also containing 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants. Even as the egg yolk contain cholesterol, the benefits of eggs far outweigh the cholesterol issue. In fact, eggs seems to be a perfect food as it contains a bit of every nutrient one may require.

Eggs can be prepared in so many ways ranging from boiled, scrambled (soft or hard), poached, baked, basted, fried, shirred, coddled, pickled (as in quail eggs) etc. When I think of eggs, I think of all of the delicious ways to make them and use them in recipes.

Health Benefits of Eating Eggs

Packed with Nutrients: Eggs contains essential vitamins and minerals. A single large boiled egg contains;

  1. Vitamin A: 6% of the RDA
  2. Folate: 5% of the RDA
  3. Vitamin B5: 7% of the RDA
  4. Vitamin B12: 9% of the RDA
  5. Vitamin B2: 15% of the RDA
  6. Phosphorus: 9% of the RDA
  7. Selenium: 22% of the RDA

Eggs also contain good amounts of vitamin D, vitamin E, vitamin K, vitamin B6 and calcium. This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Minerals like iron, zinc, and phosphorus are present in eggs in great amounts and are requisite for your healthy body. Zinc maintains your immune system and turns food into energy. Iron is required for a number of things, but women need it plenty of it due to menstruation. Eggs are also rich in iodine, which is required to make thyroid hormones, and selenium

Contains Good Cholesterol: High density lipoprotein(HDL), referred to as the good cholesterol carries cholesterol to your liver, where it can be removed from your bloodstream before it builds up in your arteries. High levels of HDL cholesterol can lower your risk for heart disease and stroke. Studies shows that individuals that eat two to three eggs a day have higher HDL compared to people that don't. 

A Good Source of Omega-3-fatty Acids: For people that do not eat fish due to one reason or the other, have a chance of getting a good amount of Omega-3-fatty acid from egg Consumption. Omega-3-fatty acid helps build and maintain a healthy body. They are key to the structure of every cell wall in the body, they are also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should. 

Source of Choline: Choline is needed by everyone of us for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breast feeding, when an adequate supply of choline is essential for normal brain development. Though it is poorly talked about, eggs are one of the best dietary sources of choline.

Eggs are Good for the Eye: They contain two powerful antioxidants - lutein and zeaxanthin. The two antioxidants assemble in the retina of the eyes, where they protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. Studies suggest that a high level of both in eye tissue is linked with better vision, especially in dim light or where glare is a problem.

Also, common eye disorders like cataracts and macular degeneration can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.

Eggs Maintain Good Brain Health: Eggs contain most of the right vitamins and minerals which are needed for regular functioning of cells, memory, nervous system and metabolism. Choline present in egg helps in reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.

Helps in Weight Loss: As a protein rich food, eggs helps with weight Loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. 

Studies show that an egg breakfast is more sustaining than the equivalent calorie counted carb breakfast and, what’s more, may help reduce your calorie intake later in the day.

Supports Heart Health: Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.

Is it Healthy to Eat Egg Everyday?

Yes! you can eat eggs every day in moderation. Remember, the method in which you cook them is crucial as well. Boiled, poached, and baked are the ideal ways to cook them. An omelet or cooked as scrambled is okay as well, but remember to go easy on the butter and cheese, or you defeat the purpose of the healthy egg.

Best Way To Prepare Eggs

The shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.