World Egg Day: Explore the nutritional power and health benefits of egg

Every second Friday of October, the world unites to celebrate World Egg Day, a global event dedicated to promoting the nutritional prowess of eggs and their crucial role in maintaining a healthy diet. Beyond being a breakfast staple, eggs offer a plethora of health benefits according to Web MD that make them an egg-ceptional addition to your daily meals. The Hindi saying, "Sunday Ho Ya Monday Roj Khao Ande," underlines the timeless wisdom of incorporating eggs into our daily diet.

2 things you need to know

• Nutrient-dense eggs promote heart and brain health.
• World Egg Day celebrates affordable, versatile, and healthy nutrition.

Complete protein powerhouse

Eggs are a rich source of complete proteins, containing all nine essential amino acids crucial for the body's functions. The egg white, in particular, is a lean protein option, delivering essential nutrients without the added fat and cholesterol.

(Egg is filled with proteins and essential amino acids | Image: Unsplash)

Nutrient density defined

In terms of nutrient density, eggs stand out, boasting an impressive array of vitamins, minerals, and amino acids per calorie. They pack high-quality protein, selenium, phosphorus, choline, vitamin B12, and multiple antioxidants that contribute to overall cellular health.

Cardiovascular benefits

Contrary to earlier concerns, research suggests that consuming eggs can elevate the "good" cholesterol, HDL, while the increase in "bad" cholesterol, LDL, is accompanied by larger particles. This dynamic may reduce the risk of cardiovascular issues, contributing to heart health.

(Consuming egg can be beneficial for heart health | Image: Unsplash) 

Triglyceride taming

Eggs, especially those enriched with omega-3 fatty acids, have been linked to lower triglyceride levels, promoting better cardiovascular health.

Stroke prevention

Studies indicate that a daily egg may lower the risk of stroke, with individuals consuming one egg a day being nearly 30% less likely to die from a hemorrhagic stroke.

(One egg a day nearly reduces hemorrhagic stroke | Image: Unsplash)

Portion control ally

With approximately 70 calories per egg, they serve as a convenient and portion-controlled snack or meal component. Their travel-friendly nature makes them a go-to option for a quick, healthy lunch.

Heart health assurance

Surprisingly, an increased egg intake does not seem to elevate the risk of heart disease, even in individuals with prediabetes or type 2 diabetes. In fact, those consuming about an egg a day were nearly 20% less likely to develop heart disease.

(Egg intake can be good for prediabetes and type 2 diabetes | Image: Unsplash)

Vision and brain boost

Eggs, rich in lutein and zeaxanthin, antioxidants crucial for eye health, offer a better source than many green, leafy vegetables. Moreover, the vitamin D and choline in eggs contribute to brain health, aiding in neuron communication and playing a vital role in brain development, especially in pregnant and breastfeeding women.

As World Egg Day rolls around, it's not just about the delicious recipes but also a recognition of the numerous health benefits packed into this small, nutrient-packed package.