Eggs: Perfect Sources of Protein and Choline
List of Health Benefits
Improve eye health – According to the Iowa Egg Council, egg yolks contain two important carotenoids, lutein and zeaxanthin, which help prevent age-related blindness and reduce the risk of developing cataracts and age-related macular degeneration. In essence, these carotenoids – which give egg yolks their distinctive yellow-orange color – act as antioxidants in the eye, protecting it from free radicals that can damage different parts of the retina. Moreover, these carotenoids are high-quality. According to a study published in the December 2004 issue of the Journal of the American College of Nutrition, the lutein and zeaxanthin found in eggs are easier for our bodies to utilize than those found in leafy green vegetables such as spinach.
Rich in high-quality protein – There’s a good reason why so many bodybuilders eat eggs regularly: One cooked egg contains approximately 6 grams of protein. This protein, which is mostly contained in the egg white, is a “complete” protein and has a score of 100 on the biological value index, meaning it contains all eight essential amino acids. Moreover, egg protein boasts a perfect score of 1.0 on the Protein Digestibility Corrected Amino Acid Index, which measures a protein’s completeness. For this reason, eggs are a perfect protein source for growing children and adults alike.
Note: Though eggs are not explicitly linked to weight loss, their high protein content makes us feel full for longer, discouraging overeating. This is one of the reasons why eggs have traditionally been viewed as a breakfast food: They satiated and energized workers (especially agricultural workers like farmers) for hours after consumption.