Eggs: A Powerhouse of Nutrition with Surprising Health Benefits

ISLAMABAD: Eggs are one of the most widely consumed foods across the world and can be prepared in many delicious ways — fried, boiled, scrambled, or as an omelette. They are especially popular for breakfast and are packed with nutrients that offer multiple health benefits.

Although World Egg Day, observed on the second Friday of October every year, has passed, it’s still worth understanding why eggs are considered a superfood for your health.

A Rich Source of Protein

Each egg contains about 6 grams of high-quality protein, a vital nutrient our body cannot produce on its own. Protein is essential for healthy bones, hair, and nails, and it also boosts metabolism, which can help with weight management.

Packed with Nutrients and Antioxidants

Besides protein, eggs are loaded with phosphorus, choline, vitamin B12, vitamin A, vitamin E, folate (vitamin B9), lutein, and selenium — powerful antioxidants that help protect cells from damage and oxidative stress.

Boosts Good Cholesterol (HDL)

While eggs can raise both types of cholesterol, they significantly increase the “good” cholesterol (HDL), which helps protect against heart disease by preventing the harmful effects of LDL (bad cholesterol).

Helps Reduce Blood Fat

The healthy fatty acids found in eggs can reduce triglyceride levels, which lowers the risk of heart-related issues and keeps blood vessels healthy.

Lowers Risk of Stroke

Research shows that eating one egg per day may reduce the risk of stroke by up to 30%. This makes eggs a simple yet powerful addition to a heart-healthy diet.

Good for Heart Health

Studies have found that people who eat eggs daily have a 20% lower risk of heart disease compared to those who avoid them, thanks to the balanced fat content and essential nutrients in eggs.

Keeps You Fuller for Longer

Having eggs for breakfast helps you feel full for a longer time, reducing the urge to snack between meals. This makes it easier to manage body weight.

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Supports Eye Health

Eggs contain antioxidants like lutein and zeaxanthin, which are known to protect against vision issues such as cataracts and age-related macular degeneration.

Enhances Brain Function

Eggs are rich in vitamin D and choline, which are essential for brain development and function. These nutrients help improve neuron communication and boost overall brain performance.

Whether you’re looking to maintain a healthy weight, improve your heart health, or simply enjoy a nutritious meal, adding eggs to your daily diet is a smart and simple choice.