Eggs are incredibly healthy and should be part of your regular diet.
They are an easy- obtainable, versatile and inexpensive source of proteins. Furthermore, they are rich in amino acids, iron, and antioxidants. Moreover, eggs also improve your health, since each 85-calorie eggs packs a solid 7 grams of the muscle-builder.
You should eat the whole egg, as its yolk contains a fat-fighting nutrient called choline. Thus, it can help you reduce excess pounds.
Nevertheless, you need to be careful and always look at the labels of eggs, and choose organic ones. Organic eggs do not contain antibiotics, hormones, and vaccines, and their quality is regulated by the USDA.
On the other hand, this is not the case with their color. Namely, Molly Morgan, RD, a board-certified sports specialist dietician based in upstate New York, claims that the color of the egg differs according to the type of the chicken, but the nutritional value is the same.
Eggs are extremely healthy food, so it is highly advisable to include them in your daily menu.
Here are 12 most important reasons to do so:
1. Eggs Can Save Your Life
Many of you do not know that the human body can produce eleven essential amino acids, necessary to sustain life, but it needs nine more, so can you guess where can you find the rest? In eggs, indeed! A lack of those 9 amino acids can lead to muscle wasting, decreased the immune response, weakness, fatigue, and changes to the texture of your skin and hair.
2. Improve Your Cholesterol Profile
We all know some the main things concerning cholesterol, that it can be bad if high, that there are two types of cholesterol: good and bad, and that eggs contain cholesterol in large amounts.
Nevertheless, the ratio of ‘good’ cholesterol, or HDL, and ‘bad’ cholesterol, or LDL, is the main concern of doctors. Namely, there are 212 milligrams of cholesterol in a big egg. However, this does not indicate that eggs raise the ‘bad’ cholesterol levels in the blood. Out body constantly produces cholesterol.
However, numerous studies have shown that eggs can, actually improve your cholesterol profile, as they increase the HDL, the good cholesterol, and the size of the LDL particles.
3. Boost Your Immune System
An egg or two in the day can help you prevent infections, diseases and viruses. Namely, eggs include around a quarter (about 22 percent) of your RDA of selenium, a nutrient that boosts your immune system and regulates the thyroid hormones.
It is also advisable that children consume eggs. Selenium deficiency in children and adolescents may cause the development of two illnesses which involve the joints, bones and heart, Keshan disease and Kashin-Beck disease.
4. Reduce The Risk Of Heart Diseases
LDL cholesterol is ‘bad’ cholesterol, since LDL particles broadcast their fat molecules into artery walls, and drive atherosclerosis, mainly botching the arteries.
Conversely, the HDL particles discard fat molecules from the arteries’ walls. Nevertheless, there are several kinds of LDL particles, so they can differ in size.
Namely, scientific research has shown that the bigger the particles, the better, as people with predominantly small, dense LDL particles have a higher risk of cardiovascular issues compared to individuals who have predominantly large ones.
What’s more, researchers have found that although in some cases, eggs can raise the LDL cholesterol, they enlarge small LDL particles, leading to a reduced risk of heart disease.
5. Improve the brain function
The essential nutrient called choline found in eggs provides their nutritive value and power. It is a component of cell membranes and is needed for the acetylcholine synthesis.
Believe it or not, a U.S. dietary survey found that more than 90% of Americans consume less than the daily recommended amount of this neurotransmitter. According to many studies, low amounts of choline can cause neurological disorders and impaired cognitive function.
6. Eggs lead to healthy teeth and bones
Being one of the rare natural sources of Vitamin D, eggs are extremely beneficial for the health of the bones and teeth, as they strengthen them. They help the calcium absorption, which is crucial for the healthy function of the heart, colon and metabolism.
7. Eggs can improve your hair and skin
B-complex vitamins are crucial for the healthy condition and appearance of your skin, hair, eyes, and liver, and eggs are abundant in B2, B% and B12. They also maintain the proper brain function.
8. Great for your eye health
Two antioxidants, found in the egg yolk, lutein and zeaxanthin, protect the eyes and promote eye health.
These antioxidants significantly decrease the risk of macular degeneration and cataracts, which are among the major reasons for blindness and vision impairment in the case of older people.
The findings of a study published in the American Journal of Clinical Nutrition pointed out that participants who regularly consumed 1.3 egg yolks for a month experienced increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%.
9. Eggs can help you lose weight
Eggs are known to be very useful in the process of melting fat and losing excess pounds. The major reason for this may be the fact that they provide a longer feeling of fullness.
The findings of a study on this subject were remarkable: in eight weeks, people ate a breakfast of either eggs or bagels, with equal amount of calories.
Compared to the other group, participants who consumed eggs lost 65% more body weight, 16% more body fat, experienced a 61% greater reduction in BMI and reduced 34% more in waist circumference.
10. You’ll Feel Fuller And Eat Less
They are so rich source of quality protein, that all other sources of protein are measured compared to eggs. Many studies have demonstrated the effect of high-protein foods on appetite. In other words, they take the edge off. On a scale called the Satiety Index, which estimates how much foods contribute to the feeling of fullness, eggs score pretty high.
11. Eggs Eliminate stress and anxiety
The deficiency of the nine amino acids that can be found in eggs can affect the mental health. According to a study from 2004, published in Proceedings of the National Academy of Sciences, potentially by adjusting serotonin in the nervous system, diets containing lysine greatly decreased anxiety and stress levels.
12. Eggs provide much energy
Vitamin B2, also known as riboflavin, is part of the eight B-group vitamins. These vitamins are extremely beneficial for the body, as they promote the energy production, by converting the consumed food into fuel. Namely, an egg contains 15 percent of your RDA of vitamin B2! Apart from energizing your body, eggs enter the list of 25 best foods for a nice toned body.