Superfood – eggs have been part of our diets and they are inexpensive source of protein with other nutrients. Now we are learning the full nutritional wonders they pack, and how beneficial they are in promoting good health . Eggs are loaded with 13 essential vitamins and minerals that are needed as part of a healthy diet to help you best, every day.

Amazing health benefits of eggs

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Eggs provide the highest-quality protein. It is loaded with 13 essential amino acids, omega-3 fatty acids, vitamins, minerals, and antioxidants.

The egg white contains 60% of the high-quality protein of eggs , while the yolk contains the rest, beside this vital healthy fats , minerals, vitamins and antioxidants – are fulfilled valuable contribution to your daily nutritional needs.

These are some of the proven key health benefits of eating eggs:

1. Eggs Are Nutrient Rich:

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Eggs are fully loaded with a number of essential vitamins and minerals.

Serving of 2 eggs contains:

Nutrients	daily recommended dose
Vitamin D	82%
Folate	50%
Riboflavin	25%
Selenium	40%
Vitamin A	2%
Vitamin E	5%
Vitamin B5	5%
Vitamin B12	8%
Iron	6%
Iodine	2%
Magnesium	2%
Cobalamin	18%

2. Eggs Contain The Highest-Quality Protein

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Eggs are mainly considered as a perfect protein source. Proteins are essential for the strength, growth and repair of muscle and tissue. One single egg is loaded about 6.3 grams of the highest-quality protein. It contains 9 essential amino acid in good amount that supports growth, recovery and maintaince of muscle

3. Eggs Improve Levels of “Good” Cholesterol

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Egg youlk contains high amount of good cholesterol or Eggs help increase high-density lipoprotein (HDL) levels and that is why eggs have little to no effect on heart disease risk.

It's "bad" cholesterol – or low-density lipoprotein (LDL) that can create or raise heart health at risk. Food high in saturated fats and fully fried have high amount of LDL can increase risk of heart problems.

4. Eggs Provide A Good Amount Of Vitamin D

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Egg yolks naturally contain vitamin D. If you add two eggs in your diet it will give you 82% of vitamin D of daily recommended intake does. Beside other essential nutrients.

vitamin D does essential role in the absorption of calcium and phosphorus in body and making it vital for the maintenance of healthy bones and teeth. Vitamin D help to mentain stress level of body. Vitamin D also help in promoting healthy muscle and immune system.

5. Eggs Are Filling Hunger And Help With Weight Management

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Eggs are low in calories and a rich in high-quality protein so they are one of the best food options to mentain your body weight . The high amount of protein in eggs leads to greater feelings of satisfaction after eating , reducing hunger and a lower desire to eat.

It's my experience that eating eggs can make you feel full for longer by keeping body energy level high, it also boosting metabolism and most important body feel satisfied after eating that is most important key for diet in weight control.

6. Eggs Are One Of the Best Dietary Sources of Choline

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Choline is an important nutrient that work Similar to the function of B vitamins.

It is vital for normal cell functioning, in brain and spinal cord development in fetus during pregnancy, infant's cognitive development and prevention of declined cognitive in elders .

Eggs are providing more than double the amount of choline per 100g than any other commonly eaten food and makes eggs a highly effective and simple means of getting daily nutritional intake.

7. Eggs Are A Good Source of Omega-3 fatty acid

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Omega-3s are also called "essential fats" that in play an important role in heart and brain health it’s beneficial for good health to actively consume them through various food sources like fish, eggs, butter, nuts etc.

Eggs are incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs).

8. Eggs Are Beneficial for The Eyes

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eggs are important for eye health. Eggs contain various vitamins and minerals including vitamin A, vitamin E and selenium. These all nutrients act as vital antioxidants in supporting eye health, retina function and prevention of less vision as you age.

Eggs are rich in lutein and zeaxanthin, which reducing the risk of certain eye diseases like cataracts and age-related macular degeneration.

9. Eggs Are Good For for Healthy Aging

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Eggs are easily accessible, economical and digestible source of essential vitamins and minerals with high-quality protein so eggs are ideal dietary meal for older specially .

Using eggs means to increase nutrient intakes for older people and help them to reduce the risk of various nutrients deficiencies and body conditions.

10. Eggs Can Support Mental Health

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A balanced diet lead body toward supporting stress reduction and better mental health practices – both reducing the impact of symptoms and optimising greater performance.

eggs have combination of Vitamin B2, B12, choline, iron and tryptophan that helping to reduce the risk of anxiety, symptoms of depression .

Conclusion

Eggs must be added to daily diet to get vital nutrients for good health in easier and cheaper way. Take eggs to your children for best growth and old one to mentain their health as well. This site really help me making this post and you can't get more information about benifits of eating eggs.

Special mentions to @steemit-pak, @haidermehdi, @hassanabid, @event-horizon and @vvarishayy for their support.

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