Egg is one of the most reachable source of animal protein and the other beneficial value we can only get from animal product. We can also find eggs in anything we eat every day. Besides eating eggs alone, we also use egg in some other processed food such bread, noodle, cake, and many more. Basically we can get egg from any poultry.
But the commonly used eggs are the eggs laid by hen, either white or brown eggs. Yes, there are two kinds of eggs, the white eggs and the brown eggs. When we talk about the health benefits, we can say that both eggs basically have the same value.
The nutrients difference in eggs can only be determined by the hen’s diet, whatever the shell color is. However, the brown eggs is now betting more popular, since it is now widely available the enriched omega-3 brown eggs. So we can say that today people are looking for the brown eggs for the health benefits of brown eggs.
Nutritional Information of Brown Eggs
To present the health benefits of brown eggs, the eggs possess some beneficial values. The nutritional values in each large brown egg are:
- Total fat 5 g
- Saturated fat 1.5 g
- Sodium 70 mg
- Carbohydrate 0 g
- Protein 6 g
- Vitamin A 300 IU
- Calcium 20 mg
- Iron 0.7 mg
Brown egg also contains vitamin B5, vitamin B12, vitamin B2, folate, phosphorus, selenium, fatty acids and amino acids. The total calories of brown egg mainly contributed by fat with 65% and protein 35%.
The Health Benefits of Brown Eggs
Let’s forget about the difference of white eggs and brown eggs. The more important thing we have here is how the brown eggs can convince us with its health benefits of brown eggs. The reasons are listed below:
- Prevent macular degeneration
Brown eggs contain antioxidants named carotenoids, lutein and zeaxanthin. Based on a study, those antioxidants is able to lower the risk of developing macular degeneration in older people. It is because the antioxidants exist in the egg yolk improves vision by building up the retina of the eye.
- Improve brain power
One of the health benefits of brown eggs people are looking for is the benefits for the brain. A study revealed that brown eggs contain good amount of choline which is able to improve brain power, memory, and cognitive ability. By consuming 1 brown egg, we are able to fulfill one fourth of daily choline need to improve brain power.
- Doesn’t raise blood cholesterol
People believe that consuming eggs may raise the blood cholesterol, as eggs contain high level of cholesterol in its yolk. However, research proved the prejudice is incorrect. The part that egg yolk contains lots of cholesterol is correct. However, the cholesterol in an egg yolk is unable to significantly raise the blood cholesterol. Instead, it improves the level of HDL, or the good cholesterol.
A study proved that the consumption of two eggs per day for six weeks was able to raise the HDL level by 10%. The point we need to underline here is that we must consider the amount of consumption. As long as we don’t exceed the recommended intake of eggs regarding our blood cholesterol issue, everything will be alright.
- Lower triglycerides
Brown eggs from hens that fed with more omega-3 intake from the Health Benefits of Fish Flaxseed and Borage Oil are commonly higher in omega-3 fatty acids. Omega-3 is known to be powerful in reducing triglycerides level in blood. Triglyceride is one of the supportive factors of heart diseases. Therefore, consuming omega-3 enriched brown eggs we can easily grab from grocery store shelves is actually able to lower the risk of developing the fatal heart disease.
- Increase muscle mass
One of the dominant content of egg is the protein. Specifically the egg white, it is very high in protein. As we know, protein is very helpful to improve body fitness, including the ability to increase muscle mass. This is the reason body builders significantly add their consumption of eggs in their diet, as eggs are the most reachable protein source which aid their muscle mass improvement. They usually occupy themselves by more than five eggs in a day.
- Aid weight loss
Most people rely on carbohydrate to keep them full and provide them with energy. However, too much carbs enable you to easily gain weight. As the substitute, you can cut the consumption of carbohydrate and replace it with protein as protein supply energy while keep you sated and avoid cravings.
In this case, you can employ eggs as the substitution for your staple foods. You may also combine brown eggs with other beneficial foods to keep you sated such avocado. Therefore, you can have the health benefits of eggs and avocado.
- Reduce the risk of stroke
People avoid eggs as the opinion spread about the cholesterol in eggs may cause some cardiovascular problems and even contribute to the risk of stroke. But actually, many studies found that there is no correlation between eggs consumption with the risk of developing stroke for normal people.
So, consuming eggs is out of the factors of stroke. However, consuming eggs might be one of the factors of stroke for diabetics, as diabetics tend to have less health conscious diet.
- Good for skin
Eggs including brown eggs are good for skin. This health benefits of brown eggs can appear whether we consume eggs as food or directly apply the on our skin. We have known that eggs are commonly employed as one of the traditional skin care. We can have the Health Benefits of Egg White on Face to enhance the health of our face skin.
- Good for pregnancy
People say that in term of food, there is a golden rule which said the brown is the better. In this case, we can say that the rule can also be applied for eggs, as brown eggs contain more fatty acids than the white eggs. Fatty acids are very good for prenatal health, both for the mother and the baby.
In addition, organic brown eggs are commonly less contaminated by pesticide, hormone, and antibiotic injection for the hens which make brown eggs better nutrition intake for the pregnant mother. Egg yolk itself, is also very beneficial for baby as we can get the proven Benefits of Egg Yolk for Beauty and Baby.
- Prevent cancer
Brown eggs contain antioxidants which are able to fight free radicals and neutralize the dangerous particles. The action will inhibit the oxidative stress on body organs which may be one of the factors of developing cancer.
- Aid bone health
Another point in health benefits of brown eggs list is that Brown egg praised as vitamin D producing food. As we know, vitamin D is good to strengthen our bone. In addition, eggs including brown eggs are rich with calcium and phosphorus as the bone’s best friend minerals.
- Rich with selenium
One of the minerals contained by brown egg is considered to be the rare mineral. The rare mineral is called selenium. Selenium actively keeps the antioxidant activity up. So, selenium helps antioxidant to work better in bringing the better effect for our health.
- Maintain healthy hormonal functioning
Organic brown eggs contain very beneficial mineral called iodine. This mineral can’t be found in common foods. Iodine is the mineral with the ability to maintain hormonal functioning in our thyroid. Therefore, the sufficient intake of iodine may boost the hormonal body function, including food metabolism.
- Good for hair
The protein in brown eggs is very good to maintain the health of our hair. Eggs have been used as one of the traditional hair treatment from long ago. People are used to applying eggs on hair as hair mask and combine it with any other beneficial ingredients such yogurt to get the Benefits Of Egg White and Yogurt Mask for hair or just use the yolk as we can get Benefits of Applying Egg Yolk on Hair.
The other health benefits of brown eggs are:
- Boost metabolism
- Improve energy level
- Reduce blood pressure
- Stimulate growth
Precautions in Consuming Brown Eggs
It is said that cholesterol content in eggs is considered to be healthy. However, the effect of eggs consumption may vary according to individual health condition. While it is recommended for healthy people to consume more or less three eggs in a day, people with hypercholesterolemia and diabetes type II can’t do the same.
The consumption of eggs for those people is very restricted and even they can only eat the egg white, as the egg yolk contains most the cholesterol of an egg.