Are eggs all they’re cracked up to be?

Often described as ‘nature’s multivitamin’, it is no surprise that eggs are seen as one of the most nutritious foods out there. They contain antioxidants, powerful vitamins and minerals as well as protein – in fact they are packed with just about every nutrient that your body needs.

FAST FACTS

A single boiled egg contains the following:

> Vitamin A – supports a healthy immune system and protects the eyes from age-related declines.

> Folate (or vitamin B9) – important for the formation of red blood cells and healthy cell growth.

> Vitamin B5 – improves the appearance of skin and hair, as well as maintains a healthy digestive tract.

> Vitamin B12 –  keeps your blood and nerve cells healthy.

> Phosphorous – works with the B vitamins in eggs; helps the body to make ATP (adenosine triphosphate): a molecule that the body uses to store energy.

> Selenium – Reduces the risk of certain cancers, protects against heart disease, and prevents mental decline.

> Vitamin D – Regulates the amount of calcium and phosphate in the body.

> Vitamin E – supports the immune system and has many benefits for skin health.

If this lengthy list of vitamins is still not enough for you to serve your breakfast sunny-side up, then you might be swayed by the fact that each one of these babies is packed with around 6 grams of protein and 5 grams of healthy fats too.  Before you make a counter argument by asking ‘What about the cholesterol?,’ you are not wrong, because yes, eggs are in fact high in cholesterol. A single egg contains around 200 mg, which is over half the recommended daily intake, but this does not necessarily affect our blood cholesterol.

Here’s why: Eggs are actually seen as a source of ‘good’ cholesterol because they raise our HDL (high-density lipoprotein) levels. Having higher HDL levels has been proven to lower the risk for heart disease, strokes, and other health issues. Plus, our livers naturally produce a large amount of cholesterol every single day, and it has been said that by increasing your daily intake of dietary cholesterol, a healthy liver should produce less to even things out.

A recent study performed in China supports these claims. The study wanted to examine the association between consuming eggs and cardiovascular disease, and after surveying around half a million people, experts concluded that eating one egg a day may reduce your risk of heart disease and strokes. However, the study stressed that, in order to get the long-term benefits of eggs, they need to be consumed regularly as part of a healthy lifestyle.

Aside from the positives with regard to the micro- and macronutrients in eggs, this honorary ‘superfood’ is also really helpful when it comes to weight management. If maintaining your weight is your goal, then you will be pleased to know that a hard-boiled egg contains around 78 calories, which is relatively low, making it the perfect snack when you are feeling peckish. Aside from the calorie-content, eggs are high in satiety levels, which means that it leaves you feeling fuller for longer. They are also great for keeping your energy levels up throughout the day and for giving your metabolic rate that extra boost it might need. Basically, when it comes to eating eggs, there is no beating around the bush regarding their benefits. They are just eggs-tra good for you! 

Words by Kayla Van Kerpel
Photography: alamy, FREEPIK