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6 Benefits of Eating Eggs: From Diet to Eye Health


Medical Video: What'll Happen to You If You Start Eating 3 Eggs a Day?

Eggs are one type of food that is popular and has been consumed since hundreds of years by humans. Besides being easily obtained, eggs also have various nutrients that are beneficial to the body. Although in recent years several scientific studies have stated that eggs have high cholesterol levels, eggs remain the main choice of foods that are good for health.

What's in the egg?

Most egg content is macronutrient. One egg contains 78 calories from 6 grams of protein, 5 grams of fat, 1.6 grams of saturated fat, and 212 mg of cholesterol. A large amount of fat allows the egg to store a variety of fat-soluble vitamins, namely vitamins A, D, E, K. In addition, eggs also contain vitamin A and some types of vitamin B. Some specially produced eggs also contain omega-3 content. significant.

According to its components, the egg has two main parts namely egg white and egg yolk, both of which have different nutritional content. Egg white in the form of clear liquid that surrounds the yolk contains vitamins B2, B6, B12 and half of egg protein, but has a lower fat content than egg yolk. Egg white is also rich in important minerals such as iron and zinc, and minerals that are difficult to fulfill from other food sources such as phosphorus and selenium. While most egg yolks are calories and fat.

Benefits of consuming eggs

  1. Source of body builder substances. Proteins and fats are body building substances that are needed for energy sources. Both are the largest components of eggs, where protein has a proportion of about 13% of eggs, while fat is only around 9% and is only found in egg yolk. The fat content of eggs also tends to be better, where most of them are unsaturated fats. Proteins also play a role in repairing and forming body tissues. Species of eggs produced specifically allow eggs to contain omega-3 which is good for brain development. This makes eggs as an alternative to get protein from other food sources.
  1. Helps maintain body weight. Protein and fat are better sources of calories than food sources with simple carbohydrates such as sugar and rice. Consuming eggs can make you feel full longer with fewer calories. Adding eggs to the breakfast menu can make you more energetic and prevent eating more food until lunch time.
  1. Helps fulfill daily nutritional needs. One chicken egg generally contains significant levels of nutrients, including:
  • Vitamin A (6% of daily needs)
  • Folate (5% of daily needs)
  • Vitamin B5 (7% of daily needs)
  • Vitamin B12 (9% of daily needs)
  • Vitamin B2 (15% of daily needs)
  • Phosphorus (9% of daily needs)
  • Selenium (22% of daily needs)
  1. Can help maintain eye health. Besides being rich in vitamin A, eggs also have antioxidant compounds Lutein and Zeaxanthin which is good for eye health. Both are found in the yolk and are also powerful antioxidants that form the retina of the eye. Eye damage and lack of both substances will also accelerate aging of the eye so that it can interfere with vision.
  1. Maintain immune health. Eggs are rich in nutrients that play a role in maintaining immune function, including: vitamin A, vitamin B12, and selenium. In addition to avoiding infectious diseases, the immune system along with choline plays a role in preventing the development of heart disease.
  1. Maintain healthy skin. Various vitamins and minerals contained in eggs can keep skin healthy by preventing damage to skin tissue.

How to store eggs to last

Ensuring the condition of the egg remains good when stored can reduce damage to the egg content. Here are some things to consider in storing eggs:

  1. Avoid storing and consuming eggs that have broken or broken shells.
  2. Storing eggs at room temperature can cause eggs to sweat and cause bacteria to enter the egg.
  3. Washing eggs with water is also not recommended because water can enter the egg and damage the protective layer inside the eggshell.

Things that must be considered before consuming eggs

1. Bacteria in eggs

Bacterial contamination can occur from before making, because bacteria can enter the egg through the pores of the eggshell released by poultry. Bacteria like Salmonella can also survive on the surface of the egg white and will stay alive if the egg does not mature fully when cooked, and can cause infection after the egg is eaten. Therefore, it is recommended to cook the egg and egg white to look solid to avoid the risk of bacterial infection.

2. Allergy

Apart from infection, avoid consumption if you are allergic to eggs because it can be harmful to health. Egg allergy is not always visible since childhood, but can only appear at the age of around 16 or 17 years. Symptoms of egg allergy include skin rashes, difficulty breathing, and abdominal pain.

3. Reduce egg consumption if you have diabetes

The condition of diabetes can cause you to experience various heart diseases even though it has never been diagnosed before. In addition to controlling blood sugar levels, patients are also asked to limit calories, control cholesterol and fat levels to prevent more serious damage. But this is not only influenced by the consumption of fat from eggs.

As a precaution, reduce egg consumption if you have diabetes. As the results of a study that explains the consumption of eggs every day is not good for the health of people with diabetes. Avoid excess calories by reducing the consumption of fat from egg yolks, so only consume egg whites. In addition, consumption of raw or undercooked eggs can also be dangerous in diabetics, because it can interfere with the work of biotin in the metabolism of fats and sugars that are needed by diabetics.


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6 Benefits of Eating Eggs: From Diet to Eye Health
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