Eggs are very healthy food and you should eat eggs on a regular basis.
Eggs are rich in proteins. They are not expensive, and easy obtainable and very versatile food. They are also abundant in antioxidants, iron and amino acids. And what’s more important is that eggs have a solid 7 grams of the muscle builder in 85 calorie egg’s packs, and because of this, they can improve your health.
It is recommended to consume the whole egg, because the yolk is rich with choline – nutrient that fights fat. And with its help you can lose extra weight.
But be careful when you buy eggs, and remember to always buy organic eggs. The organic eggs’ quality is regulated by the USDA and they do not have hormones, vaccines and antibiotics.
And the color of the eggs is not that important, because as Molly Morgan, RD – a board-certified sports specialist dietician, says that the nutritional value of the eggs is the same and the color is different according to different types of chicken.
So you should definitely consume eggs on a regular basis because they are highly healthy food.
Here is a list of 12 most important health benefits of eggs:
1. Improve your cholesterol profile
We are all aware of the fact that high cholesterol can be really bad for the health, and we can distinguish two different kinds of cholesterol – good and bad, and large amounts of cholesterol are contained in eggs.
However, what actually concerns doctors is the ratio of ‘bad’ cholesterol – LDL, and the ‘good’ cholesterol – HDL. A big egg contains 212 milligrams of cholesterol. And this does not mean that it increases the levels of ‘bad’ cholesterol in the blood. And in fact our body is producing cholesterol all the time.
Besides, many studies have proven that the eggs can actually ameliorate the cholesterol profile, because it enlarges the size of the LDL particles and also raises the levels of the ‘good’ cholesterol – the HDL.
2. Reduces the risk of heart diseases
The LDL is considered to be ‘bad’ cholesterol, because its particles actually transmit the fat molecules in the walls of the arteries, and cause atherosclerosis, and interrupting and disturbing the arteries.
On the other hand, the ‘good’ cholesterol –HDL’s particles get rid of the fat molecules on the walls of the arteries. And the particles of the LDL can be different in size, and there are a few types of LDL particles.
Experts have proven that the bigger size of the particles is even better, and people who have mainly small and dense LDL particles have increased risk of cardiovascular problems as opposed to those who have mainly bigger size particles.
And also, experts have discovered that eggs can help increase the size of LDL particles, even though they increase the level of LDL, this can lead to lower risk of heart problems.
3. Eggs can improve the health of bones and teeth
Eggs are rich with natural sources of vitamin D, and due to this they can strengthen the bones, and can improve the health of the bones and teeth. Eggs also promote calcium absorption and this is very beneficial for the proper function of the metabolism, colon and heart.
4. Improve the health of the eyes
The egg yolk contains zeahanthin and lutein, which are two antioxidants that are beneficial the eye health and also protect the eyes.
The two antioxidants have the ability to prevent cataracts and macular degeneration – which are actually the leading factors for vision impairment and blindness in elderly people.
The American Journal of Clinical Nutrition published a study which showed that the people who ate 1.3 yolks every day for thirty days had an increase by 114 -142% in the blood levels of zeahanthin and 28-50% in lutein levels.
5. You’ll Feel Fuller And Eat Less
Eggs are very rich with quality protein, that they are used as measuring comparison with other sources of protein. Numerous studies have showed that food rich with protein has a positive effect on appetite. And according to the Satiety Index, eggs are listed as the top food that gives the highest feeling of fullness of all food.
6. Eggs boost the energy
Eggs also contain 15 % of the recommended daily amount of vitamin B2 also called riboflavin, and it is one of the eight vitamins from group B. They offer a lot of healthy benefits, and they boost the energy levels, because they are able to turn the food into fuel. Besides from the ability to boost the body’s energy, eggs also make the body nicely toned.
7. Eggs Can Save Your Life
We are all not all familiar with the fact that the body needs twenty essential amino acids to sustain life, but it is only able to produce eleven of them, so you may wonder where to get the other nine? In eggs, of course. If the body does not get the other missing nine amino acids it can result with fatigue, changes on the texture of hair and skin, weakness, low immune response and muscle wasting.
8. Boost the immune system
If you consume one or two eggs a day, it can protect you from viruses, disease and infections. Eggs actually contain about 22% or ¼ of the RDA of nutrient –selenium which can improve the immune system and regulate the thyroid hormones.
It is also recommended for children to eat eggs. If they do not get the needed amount of selenium it can result with two serious diseases which include heart, bones and joints, Kashin-Beck disease and Keshan disease.
9. Improve brain function
Eggs are rich in choline-and essential nutrient that gives the eggs their power and nutritive value. It is essential for the acetylcholine synthesis and it presents a component of cell membranes.
Hard to believe, but over 90% of all Americans do not intake the daily recommended amount of the neurotransmitter-choline showed in the U.S. dietary survey. Many studies have shown that lack of choline can lead to disabled cognitive function and neurological disorders.
10. Eggs improve the skin and hair
Eggs are rich in B2, B5 and B12 vitamins, which are very important for the health and look of your hair, skin, liver and eyes. They are also very beneficial for the proper brain function.
11. Eggs can help you lose weight
Eggs have the ability to burn fat and that is why they are helpful for losing extra weight and the process of burning fat. This is due to the fact that they are in the top food that gives a feeling of satiety for longer period of time.
A study was conducted in order to prove this, and the participants from two groups consumed eggs or bagels with the same amount of calories for eight weeks.
When they compared the groups of participants it showed that those who consumed eggs for breakfast lost 34% in waist circumference, experienced a 61% of greater reduction in BMI, lost 16% more body fat and lost 65% more body weight overall, compared to those who ate bagels.
12. Eggs Eliminate stress and anxiety
The lack of the nine essential amino acids in the body can deteriorate the mental health, but luckily they can be found in eggs. Proceedings of the National Academy of Sciences published a study which was conducted in 2004 and showed that the balance of serotonin levels in the nervous system, and lysine containing diets can reduce the levels of stress and anxiety.