The eggs have been part of our diets since the dawning of time. Eggs are nature’s original superfood. Only a few people know the full extent of the nutritional wonder that eggs have in them. Eggs are one of the key sources of important nutrients, as they are loaded with 13 essential vitamins and minerals.

Are Eggs Good for everyone?

Eggs are pretty tough to beat when it comes to meeting the daily nutritional requirements.

Eggs contain 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants, apart from being a valuable source of quality protein.

Egg white contains 60% of the high-quality protein, while the deep orange egg yolk contains all of the essential nutrients, along with vital vitamins, minerals, healthy fats, and antioxidants.  All of these nutrients have a valuable contribution to the daily nutritional needs of everyone.

Some of the proven key health benefits of eating eggs are mentioned below:

How nutritious eggs are beneficial in promoting long-lasting health benefits.

1.     Eggs are rich in nutrients

Eggs are packed with a range of many essential vitamins and minerals.

2 eggs on average contain:

  • 82% of the daily vitamin D requirements
  • 50% of the daily folate requirements
  • 25% of the daily riboflavin (Vitamin B2) requirements
  • 40% of the daily selenium requirements 

Vital nutrients like iron, iodine, phosphorus, and vitamins like A, B5, B12, E needed for supporting a healthy, balanced diet are found in the eggs.

2. Excellent source of quality protein:

Being essential for the strength and repair of muscle and tissue, proteins are the building blocks of life. One single egg contains around 6.3 grams of protein, so eggs are considered to be a very valuable source of quality protein.

Eggs contain all nine essential amino acids in sufficient amounts which is the powerful advantage of the protein in eggs and it supports effective muscle growth, maintenance, and recovery of the body.

Many foods contain more protein than eggs proportionately but the bio-availability of protein and the high quality in eggs can be compared to no one.

3.     Eggs Improve “Good” Cholesterol:

Eggs help in increasing the “good” cholesterol or high-density lipoprotein (HDL. This is the reason why eggs have little or almost no effect on the risk of heart diseases.

Low-density lipoprotein (LDL) or “bad” cholesterol can risk heart health. Meals high in trans-fats and saturated fats such as deep-fried foods or fast foods are the key culprits of the increased risk levels of LDL cholesterol in everyone.

4.     Eggs Are Great Source Of Vitamin D

Only a handful of foods that naturally contain vitamin D and egg yolks are one of them. A quarter of Indian adults suffer from moderate or mild vitamin D deficiency. Eggs become a potent food that should be included in everyday diet. Around 70% of the recommended daily intake of vitamin D can come from a serving of two eggs, thus eggs become an important source of the essential vitamin.

Vitamin D is also sometimes called the sunshine vitamin as it plays an important role in the absorption of phosphorus and calcium in the body.

Eggs are therefore essential for the maintenance of healthy teeth and bones. Vitamin D also helps in immune system maintenance and healthy muscle function of the body.

5. Eggs Help in Weight Management

Eggs are one of the best food options to help with weight management being a rich source of quality protein and relatively low in calories. The hunger is less the desire to eat at intervals is less as eggs have high satiety levels leading to greater feelings of satisfaction.

Thus, people are less inclined to crave mid-afternoon snacks after having eggs.

There are many studies suggesting that having eggs makes someone feel full for a long time:

  • Eggs help in feeling satisfied after eating by increasing the levels of a hormone.
  • Eggs keep the energy levels very high
  • Eggs boost the metabolic activities in the body

As eggs are full of high-quality protein, they can be ideal for different dietary patterns and assist people to manage their weight.

6. Eggs Are the Best Source of Choline

Choline needs to be consumed through the food as an essential vitamin needed by our body. Choline is an essential mineral that is made in our liver; however, most people don’t produce enough choline to meet daily requirements.

Choline plays an important role in the spinal cord and brain development during pregnancy and is essential for normal cell functioning.

Eggs are a rich source of choline having more than double the amount of choline per 100g compared to other sources of food.

7. Eggs provide Omega-3s to our body

Essential fats play an important role in making the cell membranes work. Omega-3s are special types of polyunsaturated fatty acids that help heart and brain health and also protect our eyes. it’s beneficial to actively consume them through various food sources as our body produces a limited amount of Omega-3s on its own.

Eggs are the most natural source of edible source of Omega-3 fatty acids and on average per serving of 2 eggs provides 180mg of omega -3 fatty acids required by our body.

So, if you are looking for nutritious and delicious fresh farm eggs with good packaging, then find the best solution with OVO Farm nutrition. OVO Farm eggs stores in Odisha maintain the highest standards of production and optimum standards of hygiene. OVO Farm Eggs are the best eggs for your health as they add value to your diet ensuring healthy nutrition while helping you protect boost your immunity needed much more in these times to protect everyone from the deadly coronavirus and covid-19.


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