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Eggs have been said to have high cholesterol and can prohibit you from losing weight. In reality, eggs should actually be praised as a superfood. Chicken eggs, quail eggs and duck eggs are all an inexpensive source of good protein and have a large number of vitamins and minerals.

If you have ever been told or have felt that you have an egg allergy, first try free range and organic eggs before eliminating them from your diet completely. You may not be allergic to eggs, but to the vaccinations chickens receive or chemicals present in the environment of conventional chicken farms.

Organic eggs also taste better. Right away you will notice the yolk is more orange than yellow in color, it has more flavor than a conventional egg, and has many health benefits.

1. Loaded With Vitamins

Eggs contain trace amounts of Calcium, Zinc, Vitamin D, Vitamin E, Vitamin K, and Vitamin B6. Additionally, they contain a significant amount of other vitamins. The following vitamins are available in a single egg.The percentage listed is based on the Food and Drug Administration’s recommended daily allowance.

  • 6 percent of Vitamin A
  • 5 percent of Folate
  • 9 percent of Vitamin B2
  • 7 percent of Vitamin B5
  • 9 percent of Vitamin B12
  • 9 percent of Phosphorus
  • 22 percent of Selenium

2. Good For the Heart

Eggs contain a high amount of omega-3 fatty acids that are beneficial to heart health. Omega-3s help manage triglycerides and to also lower cholesterol. High or low triglycerides levels contribute to the onset of heart disease.

Eggs contain low-density lipoproteins (LDL) cholesterol, which is known as the “bad” kind of cholesterol. However, there are different kinds of LDL cholesterol related to their particle size. The smaller the particle size, the denser the particle. Smaller LDL particle sizes are linked to a higher rate of heart disease than large particle LDLs because they group together and create dense blockages in the circulatory system. Eggs contain the “good” LDL cholesterol, the kind associated with the larger particles.

3. Aid in Weight Management

Meals higher in protein have been proven to keep you feeling full for a longer period of time than other food choices. Eggs also contain lutein, which is responsible for the body feeling more satiated than another high protein items such as a chicken breast or steak. One egg offers six grams of protein, which promotes more muscle mass and stronger bones, making them a great addition to any athlete’s plate.

4. Good on the Eyes

Eggs contain two different kind of oxygenated cartenoids called lutein and zeaxanthin that are vital to maintaining optimum eye health and functionality. These vitamins are active antioxidants that take residence around the retina. The concentration of these cartenoids is higher in the eyes than anywhere else in the body. These cartenoids are what helps your eyes to filter out ultraviolet and high-energy blue light spectrums that can cause serious damage to your vision and cause diseases such as glaucoma. The high amount of vitamin A in eggs is also attributed to maintaining eye health.

5. Promote Healthy Skin

As you read above, eggs contain the vitamins lutein and zeaxanthin that are both contributed to skin and eye health. Just like how they work to filter out blue spectrum light for our eyes, they do the same thing for our skin. These cartenoid vitamins help to prevent negative effects caused by exposure to the sun and UV light. If skin cancer is in your family’s medical history, you may want to consider implementing more eggs into your diet.

6. Feeds the Brain and Liver Functions

Eggs are rich in the macronutrient, choline which our bodies need to promote healthy liver function. These macronutrients also contribute to healthy brain development. Choline has shown to help with depression and memory problems as well as improving cognitive function when taken in proper doses. Choline helps to build up cell membranes that aid in sending cues to the brain. When choline levels drop, your liver can suffer from fatty liver disease. Low choline levels also correlate with different types of cancer.

Many cities allow for residences to have a small chicken coop in their yard, as long as there are not any roosters present. Eggs are already inexpensive but if you eat a fair amount of them, fresh eggs just can’t be beat. Chickens are low maintenance and can help to provide a quality protein and vitamin food source for you and your family. Implement more eggs into your diet to reap the benefits that they have to offer. 

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