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Published on: Oct 17, 2021
3 minute read
By: Second Medic Expert

What Are The Health Benefits Of Eggs?

What are the Health Benefits of Eggs?

One large whole egg - 0g Sugar,6g Protein, 200mg Omega-3 Fatty Acids, 11% Vitamin A, 12% Vitamin E, 13% Zinc, 16% Selenium. 1/2 of the RDA Calcium & Iron. It's also a natural whole food with Lutein and Zeaxanthin for eye protection. Plus, it works well in cooking because it promotes browning which is what makes bread and other items crispy on the outside while remaining moist on the inside. It's also inexpensive if you find them bulk or straight from farm to table at your local farmer's market!

Eggs are a great source of protein, low in both fats and carbohydrates. They contain vitamin A, B1, B2, B6 and D as well as selenium which is an often-overlooked mineral that is essential for good immune function. In addition, eggs also contain the minerals phosphorus and zinc to supply your body with energy.

Eggs provide all nine amino acids required by the human body that cannot be produced on its own - it is important to get this amino from a variety of sources throughout the day! One large egg contains 186mg of choline which aids in neurological function & brain development while also giving you energy through phospholipids needed for cell membranes in neural tissue.

Eggs are high in cholesterol and there is not much indirect evidence that proves eggs are healthy. Nutritionists agree that the effects of cholesterol depend largely on what type of diet it's coming from; saturated or unsaturated fat. Eating large amounts of saturated fat (due to egg yolks) can lead to an unhealthy imbalance in HDL cholesterol levels, which can increase your risk for heart disease.

Eggs are high in "choline" (a B Vitamin), but choline deficiency is rare because it's found in many foods, including meat and vegetables. It also enhances brain function by assisting with communication between nerves cells in the brain. Eggs are a great source of protein. Especially because they come packaged with other essential nutrients like choline and vitamin B12, magnesium and riboflavin, selenium and lutein, biotin, and folate.

Eggs have been proven to lower the body's cholesterol levels, promote healthy skin and hair; they are an excellent source of protein for vegetarians or vegans; they can contain more Omega-3 fatty acids than beef, which is important if you're not getting enough in your diet (and most people aren't). High dietary quality of eggs is associated with an improved nutritional status, reduced risk of chronic diseases such as diabetes, cardiovascular diseases, and colorectal cancer. The study revealed that every additional 100 g of daily egg intake was linked to a 6% reduction in the probability of metabolic syndrome-related events (e.g., coronary artery disease or type 2 diabetes) over 7 years' follow-up.

The health benefits of eggs include protection against low-density lipoprotein (LDL) oxidation, protection against lipid peroxidation of LDL, and potential association with lower levels of blood cholesterol. Research has shown that the fat in eggs is an essential nutrient for specific brain cells. Healthy fats are important for many physiological functions including cognitive function, cell membranes, and hormone production; these healthy fats are also found in egg yolk. Recent studies suggest that healthy fats might be helpful to prevent some age-related diseases like Alzheimer's disease and dementia.

Eggs contain complete protein and choline, both nutrients that the body doesn't produce so they must be obtained from food. Eggs also contain omega-3 fatty acids, which are important for brain and heart health. Other than the obvious high in cholesterol and high in calories, eggs offer a well-rounded package of nutrition in just one food! They're loaded with vitamins D and B12, iron calcium zinc magnesium selenium potassium, manganese riboflavin vitamin A lutein omega 3s - all things we need to get from our diet. But I think these 3 take the cake: First is amino acids which make up proteins. The omegas found within eggs also make it healthy.

Eggs are invaluable when attempting to build strong bones because they contain both sulfur and phosphorus in a very good balance. Sulfur is needed for the formation of collagen, which is a fibrous protein essential for bone strength, while phosphorus plays a crucial role in the formation of bones themselves.

Eggs are a good source of protein and contain all the amino acids our bodies need. They're rich in vitamins A, D, E and K. It's also a good source of iron, riboflavin, Vitamin B6 and B12. Eggs also provide significant amounts of alpha-lipoic acid (ALA), selenium, and choline for healthy kidneys, liver, and brain cell development respectively. In addition to all these nutrients eggs help with fetal growth during pregnancy. Choline helps pregnant woman's unborn babies process fats from their mother's diet which can result in reduced risk of cardio issues later in life such as cardiovascular disease or obesity risks while providing support for their developing brains and muscle tissue.

Eggs are great if you are looking for a high-protein breakfast option. As with any food, it is important to consider the saturated fat content in eggs which can be greatly reduced if you opt for egg whites instead of whole eggs when cooking or eating. Eggs provide essential nutrients that include protein, phosphorus, selenium, and vitamins A, B12, and D in addition to vital choline -which is required by the body to synthesize acetylcholine which controls memory function. Choline may also help reduce cardiovascular risk factors, lower blood pressure, and control blood lipids by reducing their level of purity!

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How Cold Weather Affects Health: Understanding Winter’s Impact on the Body

Seasonal changes influence human health more than most people realise. Cold weather, in particular, places unique stress on the body and can worsen existing health conditions while increasing susceptibility to new illnesses. Understanding how cold weather affects health is essential for preventing seasonal complications and maintaining wellbeing during winter months.

In India, winter-related health issues vary by region but commonly include respiratory infections, cardiovascular strain and joint discomfort. According to the Indian Council of Medical Research (ICMR) and World Health Organization (WHO), cold exposure is associated with increased morbidity, especially among older adults and people with chronic conditions.

Why Cold Weather Impacts the Body

The human body works constantly to maintain core temperature. In cold environments:

blood vessels constrict to conserve heat
energy expenditure increases
immune responses may weaken
organs work harder to maintain balance

These adaptations, while protective, also create health vulnerabilities.

Increased Risk of Infections

Weakened Immune Response

Cold weather can suppress immune function, making it harder for the body to fight infections.

Factors contributing to winter infections include:

reduced vitamin D due to less sunlight
dry air affecting mucosal defenses
closer indoor contact

Common winter infections include colds, flu and respiratory illnesses.

Respiratory Health Problems

Cold air irritates the respiratory tract.

This can lead to:

worsening asthma symptoms
bronchitis flare-ups
increased cough and breathlessness

WHO reports higher hospital admissions for respiratory illnesses during colder months.

Impact on Heart Health

Cold temperatures affect cardiovascular function.

Blood Vessel Constriction

Cold causes blood vessels to narrow, increasing:

blood pressure
heart workload

This raises the risk of:

heart attacks
strokes

People with existing heart disease are particularly vulnerable.

Joint and Muscle Pain

Cold weather affects musculoskeletal health.

Common complaints include:

joint stiffness
muscle aches
worsening arthritis pain

Lower temperatures reduce joint lubrication and increase sensitivity to pain.

Metabolic and Weight Changes

Winter often leads to:

reduced physical activity
increased calorie intake
metabolic slowdown

These changes contribute to weight gain and worsen metabolic conditions such as diabetes.

Skin and Hydration Issues

Cold air holds less moisture.

This leads to:

dry skin
cracked lips
worsening eczema

Dehydration is also common as thirst perception reduces in cold weather.

Mental Health Effects

Seasonal changes can influence mental wellbeing.

Cold weather is associated with:

low mood
reduced motivation
seasonal affective symptoms

Limited sunlight affects circadian rhythm and serotonin levels.

Cold Weather and Older Adults

Elderly individuals face higher risks due to:

reduced temperature regulation
weaker immunity
existing chronic conditions

Winter-related complications are a significant cause of hospitalisation in older populations.

Why Chronic Diseases Worsen in Winter

Conditions such as:

hypertension
arthritis
asthma
diabetes

often worsen due to reduced activity, stress on organs and infection risk.

Preventive Strategies for Winter Health

Maintain Body Warmth

Layered clothing and warm environments reduce cold stress.

Support Immunity

Adequate nutrition, vitamin intake and sleep strengthen immune defences.

Stay Physically Active

Indoor exercises and regular movement prevent stiffness and metabolic decline.

Manage Chronic Conditions

Regular monitoring and medication adherence are critical during winter.

Hydration and Skin Care

Drinking fluids and using moisturisers prevent dehydration and skin damage.

Role of Preventive Healthcare

Preventive healthcare helps:

identify seasonal risk factors
adjust treatment plans
prevent winter complications

NITI Aayog highlights seasonal preparedness as an important public health strategy.

When to Seek Medical Help

Medical attention is necessary if:

infections persist or worsen
chest pain or breathlessness occurs
joint pain limits mobility
mental health symptoms interfere with daily life

Early care prevents serious outcomes.

Long-Term Impact of Ignoring Winter Health Risks

Ignoring cold weather effects may lead to:

severe infections
cardiovascular events
chronic pain progression
reduced quality of life

Seasonal awareness plays a critical role in long-term health.

Conclusion

Understanding how cold weather affects health allows individuals to take timely preventive measures. Winter increases the risk of infections, heart strain, respiratory problems, joint pain and mental health challenges. With proper warmth, nutrition, activity and preventive healthcare, most cold-related health issues are manageable and preventable. Seasonal care is not optional—it is essential for protecting health and wellbeing throughout the colder months.

References

ICMR – Seasonal Health and Infectious Disease Reports
National Family Health Survey (NFHS-5) – Seasonal Morbidity Data
NITI Aayog – Preventive Healthcare and Seasonal Preparedness Strategy
WHO – Cold Weather and Health Impact Guideline
Lancet – Seasonal Variation in Cardiovascular and Respiratory Diseases
Statista – Winter Health Trends and Illness Data
Indian Journal of Public Health – Climate and Health Studies

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