Eggs as a Superfood Beneficial for Health

Eggs are one of the few foods that can be classified as superfoods. They even contain substances that are rarely found in the modern diet. The benefits of eggs are confirmed by human studies.

First of all, it should be said that eggs are very nutritious. They are the most nutritious food on the planet. A whole egg contains all the nutrients necessary to turn a single cell into an individual. Eggs are a very healthy food and almost perfect food since they contain a full set of nutrients, vitamins, and minerals we need.

Eggs are high in cholesterol, but they do not affect the level of bad cholesterol in the blood (low-density lipoproteins). Dietary cholesterol does not directly become blood cholesterol.

On the contrary, consuming up to three eggs a day promotes a less atherogenic profile of low-density lipoproteins, improved function of good cholesterol (high-density lipoproteins), and an increase in antioxidants in blood plasma. Eggs raise the level of good cholesterol.

Our liver produces a large amount of cholesterol daily. When we eat more eggs, the liver produces less cholesterol.

People with higher levels of low-density lipoproteins tend to have a lower risk of heart disease, stroke, and various health problems. Eating eggs is an excellent way to increase high-density lipoproteins.

Eggs contain choline, an important substance that most people do not get enough of.

Choline is used to build cell membranes and plays an important role in the production of signaling molecules in the brain. In the body, choline synthesizes a vital neurotransmitter for transmitting nerve impulses—acetylcholine. Choline improves memory and also affects carbohydrate metabolism by regulating insulin levels in the body.

Choline is a hepatoprotector (liver protector) and a lipotropic agent (promotes fat metabolism in the liver). A lack of choline in the diet leads to fat deposition in the liver and kidney diseases.

Eggs contain lutein and zeaxanthin—antioxidants that have a positive effect on eye health. Vision tends to deteriorate with age. Lutein and zeaxanthin tend to accumulate in the retina and help neutralize degenerative processes affecting eye health.

Studies show that these substances can significantly reduce the risk of developing cataracts and macular degeneration—two very common eye diseases.

Eggs contain vitamin K, as well as a large amount of vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

Eggs are a nutritious food with high-quality protein needed as a building material and contain all the essential amino acids in the right proportions.

Adequate protein intake helps with weight loss, increases muscle mass, reduces blood pressure, and promotes bone health. Dietary protein works synergistically with calcium, helping retain calcium and improving bone metabolism.

Eggs do not increase the risk of heart disease and reduce the risk of stroke.

For many decades, eggs were unjustly demonized. It was believed that the cholesterol they contain is harmful to the heart. However, studies do not find a link between egg consumption, cardiovascular diseases, and stroke.

Eggs are a source of high-quality protein with a full content of macronutrients. They have a high satiety index and therefore help reduce subsequent calorie intake, which is of great interest to those looking to lose weight.

Interesting fact

In one study, a breakfast bagel was replaced with an egg for 8 weeks. This led to significant weight loss.

Thus, eggs are a safe and healthy dietary product. You can eat up to four eggs a day or just over twenty eggs a week without harming your health.

Eggs should be thermally processed before consumption. This will make the protein easier to digest and reduce the risk of salmonellosis.

Interesting facts about eggs

1. The color of the eggshell depends on the breed of the chicken. Chickens with white feathers and white earlobes usually lay white eggs, while chickens with brown feathers and red earlobes lay brown eggs. However, the shell color does not affect the taste or nutritional value of the egg.
2. It is recommended to store eggs with the pointed end down. In this position, the air cell remains at the top, helping to keep the product fresh longer.
3. To determine the freshness of an egg, you can submerge it in a glass of water. Fresh eggs sink to the bottom and lie horizontally, less fresh ones rise with the blunt end up, and old ones float to the surface.
4. The temperature of a freshly laid chicken egg is about 41 °C.
5. Eggs are used in the production of many vaccines. People allergic to eggs are advised to consult a doctor before vaccination.
6. In some Southeast Asian countries, such as the Philippines and Vietnam, balut—boiled duck eggs with partially formed embryos inside—is popular. This dish is considered a delicacy and a source of protein.
7. The tradition of giving and painting eggs for Easter has ancient roots and is associated with the symbolism of rebirth and fertility. The first chocolate Easter eggs appeared in Germany and France in the early 19th century.