6 surprising health benefits of eating eggs

Eggs are full of health benefits.
  • Eggs contain choline, a little-known but essential nutrient for healthy brain function.
  • The protein in eggs keeps you full for longer and can help with weight-loss goals.
  • Antioxidants found in eggs can reduce the risk of age-related eye disorders.
A single egg is packed with nutrients.

" Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D , B vitamins, and folate," Natalie Rizzo , a registered dietitian in New York City, previously told Insider.

A single large egg also contains vitamin E, vitamin B12, calcium, niacin, iron, and riboflavin.

They also contain high amounts of choline, a little-known but essential nutrient for healthy brain function.
Choline, found in eggs, is essential to brain health.

Choline, a micronutrient used to build cell membranes, keeps the nervous system functioning and contributes to brain health, including memory and learning processes. One large hard-boiled egg contains 27% of the recommended daily value of choline , according to the National Institutes of Health.

"Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies," Rizzo said.

Eggs can increase amounts of High Density Lipoprotein (HDL), known as the "good" cholesterol.
Eggs can be part of a healthy diet.

Eggs are high in cholesterol, but dietitians say eating them doesn't actually raise blood cholesterol levels.

Health professionals used to think that foods with high cholesterol would raise blood cholesterol levels and increase the risk of cardiovascular disease, the leading cause of death in the US.

In 2015, Dietary Guidelines for Americans found there was no proof that dietary cholesterol was a direct contributor to an increase in blood cholesterol levels. In fact, several studies have found that eating eggs regularly increases levels of HDL , known as the "good cholesterol" because it can lower the risk of heart disease .

"It's recommended to pay attention to saturated fats, trans fats, and added sugars, which seem to play more of a role in heart disease ," Rachael Hartley, a registered dietitian and author of "Gentle Nutrition," told Insider's Frank Olito .

Eggs contain antioxidants that studies indicate may reduce the risk of cataracts and macular degeneration.
An eye exam.

Eggs contain the antioxidants lutein and zeaxanthin, which studies suggest may reduce the risk of age-related eye disorders like cataracts and macular degeneration , though more research is needed to confirm these findings.

Eating eggs can help with weight-loss goals.
Eggs are part of a healthy diet.

Eggs can help you lose weight because their high protein content (6 grams per large egg) keeps you full longer. Protein can also speed up your metabolism to help burn more calories.

"Dietary patterns that include eggs have been linked to weight loss," Chelsea Jackle, RD , who leads the online behavioral and mental health care startup Nutrition at Cerebral , previously told Insider . "Since protein helps you feel full longer, eating high-protein foods like eggs can help you keep your appetite more stable and prevent overeating later in the day."

The protein in eggs can also help build muscle.
Eggs can help build muscle.

Protein also benefits muscle health , helping you to preserve and even build bigger muscles . Muscles also use more energy and burn more calories at rest, so the more muscle you have, the more efficiently your body is burning the food you eat.

Stacie Stephenson , DC, functional medicine specialist and founder of VibrantDoc , a wellness platform, recommends eating protein-rich foods like eggs after a workout to help muscles recover and grow.

"After a workout, it's all about providing your body with the building blocks it needs to repair and strengthen your muscles," Stephenson previously told Insider.

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