7 Incredible benefits of egg you didn't know

1. Eggs Are Incredibly Nutritious

A whole egg contains all the nutrients required to turn a single cell into a baby chicken. A single large boiled egg contains:

1. Vitamin A: 6% of the RDA
2. Folate: 5% of the RDA
3. Vitamin B5: 7% of the RDA
4. Vitamin B12: 9% of the RDA
5. Vitamin B2: 15% of the RDA
6. Phosphorus: 9% of the RDA
7. Selenium: 22% of the RDA
8. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc

This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats

2. Eggs Are High in Cholesterol, but They Don't Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.However... it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol. The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead.The response to egg consumption varies between individual.

• In 70% of people, eggs don't raise cholesterol at all.
• In the other 30%, eggs can mildly raise Total and LDL cholesterol.

3. Eggs Raise HDL Good Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the "good" cholesterol.People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems. Eating eggs is a great way to increase HDL.In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.

4. Eggs Contain Choline — an Important Nutrient That Most People Don't Get Enough Of

Choline is a nutrient that most people don't even know exists. Yet, it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions. Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

5. Eggs Turn LDL Cholesterol From Small, Dense to Large, Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the bad cholesterol.It is well known that having high levels of LDL is linked to an increased risk of heart diseases. But what many people don't realize is that there are subtypes of LDL that have to do with the size of the particles. There are small, dence LDL particles and then there are large LDL particles.

6. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse. There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

7. In the Case of Omega-3 or Pastured Eggs, They Lower Triglycerides as Well

Of course, it doesn't just matter what we eat... it also matters what the foods that we eat, ate. In this regard, not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease. Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood. In one of the studies, just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.