Although there are no preset criteria to determine whether a type of food is truly “super,” the eggs, especially organic ones, are similar to other foods considered superfoods as they are rich in vitamins, minerals, and antioxidants. So why haven’t they achieved superfood status? It might have a lot to do with their cholesterol content and medical warnings to exclude eggs from the diet if at risk for heart disease. But more recent studies are showing that eggs are, in fact, a healthy addition to your diet.
Properties and benefits of eggs
- A large egg has about 70 calories and 6 grams of protein, making it an excellent source of high-quality protein for both vegetarians and non-vegetarians. Although they contain saturated fats and cholesterol, they also contain monounsaturated fats and, depending on the feed used, some eggs contain high amounts of heart-healthy omega-3 fatty acids. Eggs also contain small amounts of vitamins A, D, various B vitamins, and minerals.
- Don’t throw away the egg yolks. While it’s true that almost all the fat and cholesterol are found in the yolk, here you’ll find fat-soluble vitamins like vitamin A and choline and lecithin that stimulate the brain. Egg yolks also house two antioxidants that protect the eyes from UV damage, lutein and zeaxanthin.
- They can help you lose weight. A protein-rich breakfast is not only a great way to start the day but can help minimize feelings of hunger throughout the day. A large egg is very nutrient-dense. Eggs are an excellent, low-calorie, highly nutritious protein source that doesn’t take much time to prepare in the morning and can keep you full until lunchtime.
- They are packed with vitamins. Eggs are rich in B vitamins that will help keep your skin, hair, and nails healthy by nourishing your cells. In addition to vitamin B, they are one of the few foods that are a great source of vitamin D. This will help your body absorb calcium, maintain high energy levels (especially in winter), and keep your bones strong.
- Whole eggs help maintain strong muscles. One study found that when participants had the same amount of protein from eggs or egg whites plus another fat source, participants showed significantly improved muscle recovery after exercise. They concluded that having an egg in its whole form rather than isolating different parts was beneficial to the body. As we increasingly hear that whole foods contain more than just the simple nutrients we know, it makes you wonder what other hidden “nutrients” and nutrient combinations may be in foods and what they can do for us.
- They improve your immune system. Another nutrient found in eggs is selenium. In fact, one egg contains 59% of the recommended daily intake (RDI) of selenium, as well as 32% of the RDI for vitamin A and 14% of the RDI for iron. All of these are known to strengthen the immune system, making eggs extremely useful during cold seasons.
- An egg a day can keep the eye doctor away. Eggs are rich in the antioxidants lutein and zeaxanthin, which help protect the eyes from UV rays, eliminate destructive free radicals, and may help prevent cataracts and the risk of macular degeneration, a disease that can lead to blindness. While these two antioxidants are often found in leafy green vegetables, these nutrients are absorbed more easily from an egg yolk. In fact, one study found that eating an egg a day for 5 weeks significantly increased the amount of lutein and zeaxanthin in the eyes, all without raising cholesterol, which means that older adults at risk for both macular degeneration and cardiovascular diseases can benefit from an egg a day.
- They are great for gaining muscle mass. Eggs are rich in protein. Since protein is key to building muscles, eggs are a great way to help you bulk up. An excellent alternative to other popular protein providers, like red meats, eggs are simple to cook and rich in high-quality protein.
- They can improve your memory. Believe it or not, eggs can help improve your memory. They contain choline, a vitamin-like substance that is hard to find in other common foods. Choline not only helps metabolize fat but may also help maintain brain function and memory.
- Eggs can be helpful for cardiovascular diseases. Here’s a “meh” moment for nutrition. While we often hear that eggs are bad for our heart, a recent large study actually found that eating about one egg a day could reduce the risk of cardiovascular diseases and stroke.
- Eggs are also good for the environment. Compared to other animal protein sources, eggs have a much lower carbon footprint. If this matters to you, get free-range eggs and check what feed they have been given. Although their carbon footprint is relatively low, chickens are generally fed a lot of grain and soy, which cause high emissions.
