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5 Health Benefits Of Eating More Eggs In Your Diet

By Edited Jan 17, 2016 3 5


Why Eat Eggs In The First Place?

Certainly there are many types of eggs out there, but the most commonly consumed is of course chicken eggs. Widely used in countless recipes, eggs can make that lemon meringue rise to perfection or the finishing touch in a full cooked breakfast. Separate the yolk and whites and there are even more cooking options available.

Eggs can be prepared in so many different ways which can vary the taste that they have an extremely wide appeal to lots of people. Whether you prefer your eggs scrambled, poached, fried or made into a delicious omelette, eggs are also doing great things for your health too. Although if you can avoid frying your eggs then you will get even more health benefits from them.

Read on to discover just some of the components that an egg contains and why these could be beneficial for your health today.


1. Boost Weight Loss

Eggs can make us feel fuller for longer which is great if you are trying to lose weight. This is because they score highly on what is known as the ‘Satiety Index Scale’[4]. Certainly, cooking them in ways other than frying such as poaching, hard boiling or even scrambling them will also help lower their calorific content for you.

Combine eggs with wholegrain toast and fruit for breakfast and you will feel great and your body will become healthier than if you had fried eggs on white bread for example. Eggs are inexpensive and quick and easy to prepare which should encourage less experienced cooks to get more active in their kitchens too.

Egg Whites

2. Packed with Goodness

From vitamin A to B12, phosphorus and selenium, the humble egg contains all that and more. The source of the vitamin A in this case is animal derived and therefore it is also known as retinol[3]. On the other hand, when vitamin A is found in plant sources it is referred to as carotenoid. Vitamin A will help your immune system to fight against infections and it can also help to keep your skin looking healthy. This is because it helps our cells to reproduce normally. This process is called “cellular differentiation”. Great sources of vitamin A are foods such as cheese, yogurts and certain spreads.

Vitamin B12 (also known as cobalamin) is one of the eight B group vitamins[5]. It can assist with improving your skin, hair and nails because it aids cell renewal in the body. In addition, it helps to protect against heart disease and high blood pressure. Vitamin B12 helps reduce depression and stress as well.

If you suffer with fatigue and lethargy, then eggs may help for their vitamin B12 content because it helps the body convert carbohydrates into glucose and this is essentially giving you energy to get through the day. Cheese and yogurt as well as fish such as tuna or haddock would be good sources of vitamin B12 to consume.

Phosphorus is widely found in a lot of different foods and helps the body to regulate a normal pH (or acid-base balance). This is important because if the body gets too acidic for example, then specific proteins and enzymes could potentially be destroyed. Foods that contain phosphorus are varied but include certain nuts such as peanuts and almonds and also lentils. In these foods it is in the form phytic acid[6].

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3. Protect Against Cancer

Selenium is one of the other great components that eggs contain which helps us in the fight against cancer. Selenium is an antioxidant and antioxidants are what help our bodies protect themselves against what are called free radicals[9].

Free radicals are not something in people’s good books because they can cause cell damage and speed up the ageing process. They can also increase your risk of heart disease and of course, cancer. So finding ways to reduce free radicals could only help.

You can find selenium in grains such as barley, oats and brown rice as well as in onions, meat such as beef and in fish such as tuna and salmon. Brazil nuts are also a great source of selenium.

Fried Egg

4. Eggs Could Help Your Eyesight

I have already touched upon the fact that eggs contain antioxidants and it is also these antioxidants (more specifically Lutein and Zeaxanthine) which help to reduce your risk of eye diseases such as Macular Degeneration or your chances of getting Cataracts later in life.

Certainly eggs are only one tool in the tool box against fighting such diseases, but when eaten as part of a healthy diet it can bring a little bit of reassurance to know that they could be doing good towards helping prevent such things.

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Egg Basket

5. Protein and Amino Acids

Amino acids are essentially the building blocks for proteins. There are many types of amino acids out there and eggs contain eighteen types in total[10]. Proteins help the body to form enzymes, antibodies and also help us to fight infections. 

Most of the protein in the body is stored as muscle so eggs could be one of the best foods to eat among others to help improve your muscle tone. Other sources of protein are dairy products such as milk and it can be found in nuts and meats.

These five benefits of eggs are just some of the many out there and when eaten as part of a healthy and balanced diet, it is nice to know of the good they can do your body and health in the long run. Additional benefits include improving your heart health.

If you can afford it, then buying free-range or organically raised chicken eggs will not only mean that they taste better, it means that the chickens will be enjoying a better quality of life. Always inspect eggs for cracks or liquid spillages before purchasing them too.

Below is a You Tube video from the channel ‘Best Organic Reviews’ where they discuss the differences between both organic and regular eggs.



Mar 30, 2015 10:01am
Ah yes. The incredible edible egg. Nice article
Mar 31, 2015 10:58am
Hello RaymondE, thanks for your comment, I'm really glad you like the article!
Mar 30, 2015 6:31pm
Fantastic. I'm so glad it's becoming common knowledge now that saturated fat and cholesterol in the diet don't cause heart disease. Eggs are extremely healthy! So many nutrients. Great job on telling all about it.
Mar 31, 2015 11:01am
Hello TanoCalvenoa, thanks for stopping by. I'm glad you agree that eggs are very healthy, I really enjoy that there are so many different ways to prepare and cook them too.
Apr 3, 2015 12:10pm
Good article! I eat eggs every day and they provide a ton of benefits!
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  1. NHS "Vitamin A." www.nhs.uk/Conditions. 19/02/2015 <Web >
  2. News Max "Health Benefits of Vitamins." www.newsmax.com/FastFeatures. 19/02/2015 <Web >
  3. University of Maryland Medical Centre "Vitamin A Retinol." www.umm.edu/health/medical. 19/02/2015 <Web >
  4. Web MD, Boots "The Satiety Index." www.webmd.boots.com/diet/features. 19/02/2015 <Web >
  5. Medical News Today "What is Vitamin B12?." www.medicalnewstoday.com/articles. 19/02/2015 <Web >
  6. Eating Well "Phosphorus." www.eatingwell.com/nutrition_health. 19/02/2015 <Web >
  7. Wikipedia "Phytic Acid." www.en.wikipedia.org/wiki. 19/02/2015 <Web >
  8. The Journal of Nutrition "Consumption of one egg per day." www.jn.nutrition.org/content. 19/02/2015 <Web >
  9. Live Strong "Selenium and Eggs." www.livestrong.com/article. 19/02/2015 <Web >
  10. Healthy Eating "Which Amino Acids are contained in Milk and Eggs." www.healthyeating.sfgate.com. 19/02/2015 <Web >

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