NAIROBI, Kenya – Eggs have long been considered a nutritious and versatile food staple, but recent insights reveal even more about their numerous health benefits.
Despite past concerns over cholesterol and the salmonella crisis, eggs have made a comeback, becoming a favored protein source among bodybuilders and dieters.
Certified nutritionist Jo Williams explains why eggs are a “whole food” worth incorporating into your diet.
Eggs, especially from chickens, are packed with essential nutrients. The yolk is rich in fat-soluble vitamins such as A, D, and E, and omega-3 fatty acids, while the egg white is predominantly protein.
This nutritional richness makes eggs an indispensable ingredient in many culinary creations, from binding and coating to adding structure to pastries and cakes.
First, eggs are nutritional powerhouse as they provide a comprehensive collection of nutrients, including vitamins D and B12, and minerals like iodine.
Opting for omega-3 enriched eggs can further boost your intake of essential fatty acids and vitamins.
Secondly, eggs contain all nine essential amino acids necessary for growth and repair, making them a superior protein source.
They are highly digestible and have a protein quality comparable to dairy products.
Another benefit is that eggs are an excellent source of choline, crucial for cell membrane formation and brain function, especially important during pregnancy and breastfeeding.
Eggs are also rich in heart-healthy nutrients like betaine and choline. Research suggests that moderate egg consumption, about one egg per day, can reduce the risk of heart disease and stroke when part of a balanced diet.
Nutrients in eggs, such as lutein and zeaxanthin, are essential for preventing age-related macular degeneration and cataracts. Eggs also provide vitamin A, essential for vision.
Egg proteins help build and maintain muscle mass, protecting against sarcopenia—a condition of muscle loss. They play a crucial role in overall health, physical function, and reducing risks of osteoporosis and heart disease.
Another benefit is that eggs are high in protein and have a high satiety index, making them more filling than carbohydrates or fats. An egg-based breakfast can reduce calorie intake throughout the day.
Incorporating eggs into your diet can increase muscle protein synthesis and reduce body fat, aiding in optimal body composition. They are a rich source of leucine, an amino acid essential for muscle synthesis.
Additionally, eggs have one of the lowest environmental impacts among animal proteins, making them a sustainable food choice.
