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Health benefits of eggs:Are scrambled eggs healthier than boiled eggs?

Eggs and nutrition

Eggs are the nutrient-dense superfoods that comprise essential vitamins and packed with all nine essential amino acids making it a source of complete protein and one of the most nutritious foods on the planet. From proteins to vitamins and minerals, an egg contains almost all the nutrients you need to maintain health. A complete egg comprises all the essential nutrients required to turn a single cell into a baby chick.
Health benefits of eggs

Eggs are cheap, easy to prepare, versatile, and delicious. They also pack a nutritional punch and provide high-quality protein, vitamins, minerals, antioxidants, and low calories. Eggs are an excellent food for just about everyone, even vegetarians, at least ovo-vegetarians and lacto-ovo-vegetarians. According to the American Heart Association, one whole egg per day can be part of a healthy diet.

Eggs are a good source of complete protein. They contain heart-healthy fats (e.g., omega-3 fats), provide valuable micronutrients including B-vitamins, vitamin D, choline, and supply powerful antioxidants (lutein and zeaxanthin). It is through these nutrients’ eggs offer many health benefits.

Which is best Scrambled eggs vs boiled eggs

As per the USDA Nutrition Database, hard-boiled eggs contain more protein than scrambled eggs. It also has fewer calories and more healthy nutrients like B-complex vitamins and selenium as compared to scrambled eggs. However, scrambled eggs contain more healthy fats. A hard-boiled egg has 78 calories, while a scrambled egg has 91 calories. A scrambled egg contains 3 per cent more fat than a boiled egg.

Nutrition Facts in eggs

According to the USDA, one whole, large egg contains the following nutrients:

✓Energy: 62.5 calories
✓Protein 5.5 grams (g)
✓Total fat: 4.2 g, of which 1.4 g are saturated
✓Sodium: 189 milligrams (mg)
✓Calcium: 24.6 mg
✓Iron: 0.8 mg
✓Magnesium 5.3 mg
✓Phosphorus: 86.7 mg
✓Potassium: 60.3 mg
✓Zinc: 0.6 mg
✓Cholesterol: 162 mg
✓Selenium: 13.4 micrograms (mcg)
✓Lutein and zeaxanthin: 220 mcg
✓Folate: 15.4 mcg

Eggs are rich in many nutrients which help build muscle and improve overall health. They are rich in iron and folate which help carry oxygen throughout the body and maintain healthy cells. They’re packed with B vitamins such as vitamin B12 which helps with energy and metabolism.

Health benefits of eggs

1.Eggs raise good cholesterol

Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.

2.Strong bones and muscles

one whole egg at breakfast gives you 6 grams of protein in your diet. Protein is an essential building block for your body’s tissues, including muscles, bones, nails, skin and hair. Every cell in your body has protein in it. Not only does protein help build your body’s tissues, it helps repair them when they are damaged. The recommended daily amount of protein varies according to lifestyle, age and overall health, but generally, healthy adults should get about 7 grams of protein for every 20 pounds they weigh. Six grams from an egg is a good start to your day.

3.Boost metabolism

The egg yolk or yellow part of an egg is rich in choline. Choline is present in less amount in foods. Hence, the body will synthesize less amount of choline. A single large egg contains almost 145 mg of choline that sufficient to boost our body’s metabolism. So, eggs are recommended in female athletes to reduce body mass and to increase athlete performance.

4.Good for eyes

Eggs contain two powerful antioxidants - lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. The risk of the two most common eye disorders, cataracts, and macular degeneration can be reduced by consuming adequate amounts of these nutrients. Eggs are also high in vitamin A. Deficiency of vitamin A is known to be the most common cause of blindness in the world.

Eggs are rich in Vitamin A, which is an essential prerequisite for healthy vision.

5. Improve heart health

Eggs are naturally high in good HDL (High-density lipoprotein) cholesterol which is also known as good cholesterol, and omega-3 fatty acids. They contain negligible amounts of bad LDL cholesterol and harmful triglycerides, which makes eggs a perfect food to enhance and improve the functioning of your heart and its overall health.

Hence, eating one to two eggs a day can vastly enhance heart function and reduce the risk of cardiovascular diseases.

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