Eggs are healthy and packed with nutrients. They are one of the healthiest foods that we can find in the world. An egg a day keeps the body and mind strong is true. Do you consume them regularly?

Nutrients in an egg:

Eggs contain protein, Vitamin A, Folate, Vitamin B, Vitamin K, Selenium, and minerals such as zinc, iron, copper, and potassium. A medium boiled egg has 84 calories. 8.3g of protein, 5.7 g of fat, and 1.6 g of saturated fat.

Eggs are affordable for most people. They use both the white and yolk of the egg. Fresh eggs are available in the market. But the most commonly used are chicken eggs. The other choices include duck, quail, and goose. We can use eggs in different ways as boiled, scrambled, fried, or baked.

Here are the many benefits of an egg for health.

1. Good cholesterol

Consuming the egg helps to raise the HDL (high-density lipoprotein) which is known as good cholesterol. A higher level of HDL lowers the risk of heart disease and combats stroke.

2. Excellent source of nutrition

A single large egg provides the major percentage of recommended daily nutrients to the body. Omega-3 enriched and pastured eggs are even healthier. It provides energy to the body.

3. High on cholesterol

Eggs are high in cholesterol but do not adversely affect blood cholesterol. Do you know that a single egg has 212 mg while the recommended daily intake is 300mg?

4. Healthy immune system

Choline is one of the essential nutrients to the body but most of us do not get enough of it. It helps to build cell membranes and signalling molecules in the brain. A single egg provides 100 mg of this nutrient.

5. Eye health

Lutein and zeaxanthin are antioxidants, accumulate in the eye’s retina, and reduce cataract and macular degeneration. Egg yolks contain both lutein and zeaxanthin. Blindness is another disease that affects many people. It is mainly because of the deficiency of Vitamin A. Eggs are an excellent source of it.

6. Firm muscles

Proteins are essential for our daily diet. It helps to build muscle mass, lowers blood pressure, and aids in weight loss. Eggs are a wonderful source of protein and essential amino acids.

7. Aids in weight loss

The proteins in eggs keep one fuller for a longer time. It reduces the urge to snack often and calorie intake.

8. Skin health

Eggs contain some vitamins and minerals that promote the good health of the skin.

How to select and store eggs

1. Choose eggs from free-range and organically raised chickens.
2. Visually inspect the eggs before buying. They should not have cracked shells or are past their expiration date.
3. Keep them in the main body of the refrigerator. According to the USDA, eggs sweat at room temperature, making it easier for the bacteria to grow and enter.
4. Eggs higher in omega fatty acids do not stay good for a long time.