Eggs: all these benefits you still don’t know about!
The French are fans of eggs: they are the biggest consumers in Europe, and their consumption has been increasing over the years. They prefer them organic or outdoors, and marry them with all the sauces! Moreover, the egg is the basis of many traditional dishes: casserole, Meurette or omelet. But beyond being delicious, do eggs have any particular benefits for the body?
Benefit # 1 : Eggs are an excellent source of protein
An egg provides an average of 7 g of protein , which is largely concentrated in albumin (the white). Main characteristic of these proteins, they are rich in essential amino acids:
- The antiviral lysine
- Methionine promotes cellular health
- Arginine, a source of energy, carbon and nitrogen for cells
- Phenylalanine, precursor of many hormones (adrenaline and dopamine) and organic substances (melanin)
- Cystine, contributing to the growth of skin appendages (nails, hair) and eye health (cornea)
Highly digestible, well balanced between them, these amino acids mean that eggs are often presented as a reference source of protein. In terms of dietary equivalence, 2 eggs provide as much protein as 100 g of meat or fish . It is therefore an interesting food for vegetarians .
Benefit # 2 : Eggs are good for the eyes
In question: two antioxidants contained egg yolk, lutein and zeaxanthin. Carotenoids that give egg yolk their vibrant color, but also benefits eye health. Indeed, lutein is present in the macula, the area of the retina responsible for central vision. Regular consumption of foods rich in lutein, such as eggs, increases the pigmentation of the macula and thus decreases the risk of AMD and cataracts, by reducing the harmful impact of free radicals on the retina (1 ) . As for zeanxanthin, it is a precursor of lutein. It also contributes just as much to the prevention of degenerative ophthalmological diseases (2) .
Benefit # 3 : Eggs Prevent Certain Liver Diseases
The egg yolk is rich in digestible lipids, starting with choline, a phospholipid essential to the human body: it is one of the building blocks of cell membranes, including liver cells. In adults, a choline deficiency generally results in an accumulation of fat in the liver and can thus cause NASH (non-alcoholic fatty liver disease). Eating eggs would therefore help keep your liver healthy. In addition, choline is recommended during pregnancy , as it contributes to the proper development of the brain of the fetus.
Benefit # 4 : Eggs Are a Source of Good Fats
It’s time to bust a dietary myth: Eggs don’t raise blood cholesterol . An egg is a combination of 37% saturated fat, 46% monounsaturates and 17% polyunsaturates. However, the high cholesterol content of egg yolk has only a very small impact on blood cholesterol. It has also been proven that:
- Regular egg consumption had no correlation with the occurrence of coronary heart disease or stroke (3)
- On the contrary, eggs and fish could lower the level of triglycerides in the blood (4) and thus prevent the risk of cardiovascular disease
Thus, eggs are a reliable source of good fats , involved in many vital metabolic processes (cellular health, energy, synthesis of certain vitamins, etc.).
Benefit # 5 : Eggs are full of vitamins and minerals
Raw egg yolk is one of the few dietary sources of vitamin D , which is essential for bones, muscles, and the heart. But that’s not all: eggs contain practically all the vitamins (with the exception of vitamin C ) necessary for the body, but also minerals (iron, magnesium, phosphorus, calcium, potassium, zinc, copper, iodine, sodium) essential for bone, dermatological, hormonal, cellular, immune health, etc.
Benefit # 6 : Eggs may protect against cancer
The complex composition of eggs and the combination of micronutrients they contain could have a preventive role in certain cancers. Thereby :
- The choline in eggs may reduce the risk of developing breast cancer (5)
- The antioxidant selenium may decrease the risk of many cancers, including prostate, colon, and skin cancer (6)
- Vitamin D, a deficiency of which could lead to cancer risks (breast, ovary, prostate, colon) (7)
- Iron and vitamin E, antioxidants, could also have a preventive role, since they limit the effects of oxidative stress on the body (chronic inflammation).
Benefit # 7 : Eggs are a natural “appetite suppressant”
The egg has a satietogenic effect, much more than many foods. The ovalbumins of the white coagulate in the heat, giving the egg a dense texture. In addition, its high protein content leads to a slow digestive process. Thus, the egg “sticks to the belly”, allows you to quickly reach the threshold of satiety and to ingest fewer calories per meal. It is therefore a real “ appetite suppressant ”, to be regularly invited to your table – including at breakfast!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.