Health Benefits of Eggs

Kayla Slater, Nutrition Columnist

If you celebrated Easter this past weekend, you most likely colored or ate eggs. Unlike many conceptions of eggs, they actually have many health benefits. These products contain a good source of nutrients that help memory, skin, eyes, hair and nails.

1) Eggs are an excellent source of protein, as they contain all nine essential amino acids and six grams of protein. According to the RDA (recommended daily amount) for protein, an individual should consume 0.8 grams per kg of protein a day.

2) Eggs contain healthy fats that are beneficial. Even though eggs do contain a high amount fat, which is associated with heart disease, the type of fat matters. Eggs contain saturated fat, which is linked to heart disease, but they also contain unsaturated and polyunsaturated fats, which are considered to be the “good” fats.

3) Eggs contain lutein, zeaxanthin, and vitamin A, which are good for your eyes as they help protect against the loss of vision or macular degeneration. Lutein and zeanthin have a high bioavailability in eggs, which allows our bodies to use more than from other sources. Eggs are a good source of vitamin A because it is absorbed better with fat.

4) Eggs are also good for your memory. They contain choline which is an essential nutrient classified as a B vitamin. It plays an important role in neurotransmitters and helps the brain function.
The high sulfur content in eggs helps skin look healthier; hair looks healthier and shinier, and nails grow at a higher quality.

5) Eggs are nutrient-dense since they have a low caloric content and contain 14 essential nutrients. For individuals who are watching their calories but still want to get all the nutrients they need in their diet, eating nutrient-dense foods is important.

To receive all the health benefits of eggs, it is important to prepare them with minimal cooking. When eggs are scrambled and exposed to high heat, the egg yolk breaks and the protein and fats are damaged. This rids the eggs of all nutrients. All eggs in the US are pasteurized to eliminate the risk of salmonella but individuals with weak immune systems, young children and the elderly are at greater risk of getting sick from uncooked eggs. Instead, ask for your eggs sunny side up!