If you want to enter proteins in your body, you should include eggs in your diet. The consumption of eggs will increase your daily protein count, but also will boost your health, because they have 7grams of this muscle-building nutrient with only 85 calories per egg. They are loaded with amino acids, antioxidants, and iron. You should eat the whole egg, because its yolk contains a fat-fighting nutrient called choline.
You need to be careful and always look at the labels of eggs, and choose organic ones, because they do not contain antibiotics, hormones and vaccines. The choice of color depends on you. Molly Morgan, RD and board-certified sports specialist dietitian in New York, claims that the color of the eggs varies according to the type of the chicken.
Here are 12 most important reasons why you should include eggs in your diet:
Prevent Chances of Heart Disease
It is well known that LDL cholesterol (bad cholesterol) is responsible for transmitting fat molecules in our artery walls and cause atherosclerosis (which leads to gumming up of our arteries). But, HDL particles discard fat molecules from the artery walls. But that is not the overall general rule.
There are some LDL particle subtypes which are different in their size. A scientific research has shown that the bigger the particles are better, as people with predominantly small, dense LDL particles have a higher risk of cardiovascular issues compared to individuals who have large LDL particles.
Eggs may be likely to increase LDL cholesterol in some individuals, but research shows that these LDL particles transform from dense and small to large ones. This reduces the chances of cardiovascular problems.
Strengthening Immune System
An egg or two a day can help you prevent infections, diseases and viruses. Just one egg contains almost a quarter of our Recommended Daily Allowance (RDA) of selenium. It is a nutrient that helps in strengthening our immunity and regulates the thyroid hormones. Eggs are highly recommended for kids, because if they suffer from selenium deficiency, it can cause Kashin-Beck disease and Keshan disease. These diseases could have an effect on the joints, bones and heart.
Improved Cholesterol Profile
Here are the 3 points about cholesterol that are well known:
- High cholesterol levels are bad for our health.
- Both good and bad types of cholesterol exist.
- Eggs have high levels of cholesterol.
The most common concern among doctors is the ratio between HDL cholesterol (good) and LDL cholesterol (bad cholesterol). One large egg will have 212mg cholesterol. This does not mean that eggs cause increase in LDL (bad) cholesterols in our blood. Cholesterol is regularly produced by our body too. Many studies show that eggs are capable of improving our cholesterol profile..
So how do eggs help in improving our cholesterol profile?
Eggs have been found to help improve HDL cholesterol levels and the size of the LDL cholesterol particles.
A single egg has 15% of our vitamin B2 RDA, also called riboflavin. This B-vitamin (1 out of 8 B-group vitamins), helps in the process of conversion of food into fuel required for producing energy.
Healthier Hair & Skin
Eggs can help us improve our skin, liver, hair and eyes since all they require B-complex vitamins. Additionally, eggs are a rich source of B5 and B12 vitamins as well as vitamin B2. They are important for the proper function of our nervous system.
Eggs Make You Feel Fuller
Eggs are the best source of high quality protein. Many studies have shown the positive effects of high protein diets on our appetite. Eggs score a high rating on the Satiety index, and will make you satiated for a longer time.
In a study, subjects divided into two groups were given a breakfast of either eggs or bagels, containing the same amount of calories. The results showed that the egg group lost 65% more weight, 16% more body fat and saw a 61% reduction in the body mass index. They also had a 34% reduction in their waist circumference.
Protecting Your Brain
Eggs are great for the brain as they contain choline, a nutrient that is a component of every cell membrane, and is needed to synthesize acetylcholine, an important neurotransmitter. According to several studies, lack of choline can lower cognitive function and lower neurological disorders.
Eggs as Potential Life Savers
Our body produces 11 essential amino acids required for sustaining life. But, our body requires 20 essential amino acids. The remaining 9 can be found in eggs. The deficiency of these 9 essential amino acids can lead to skin color changes, hair texture changes, decline in immune response, fatigue, weakness and muscle wasting.
Lesser Anxiety & Stress
The consumption of eggs will help you compensate those 9 essential amino acids, but if you fail to incorporate them, it could lead to mental disorders. In 2004, a study published in Proceedings of the National Academy of Science, explained how adding lysine to people’s diet had reduced their stress and anxiety levels, probably by modulating the serotonin in the central nervous system.
Protection for Eyes
If you want to protect your eyes, you need to consume eggs as they contain eye-friendly antioxidants called lutein and zeaxanthin. They are present in the yolk, and can reduce the risk of macular degeneration and cataract, the main reasons of compromised vision and blindness in older people.
Improved Bone & Teeth Health
Vitamin D is an important nutrient for the health and strength of our teeth and bones. Eggs are a one of the best sources of vitamin D. The consumption of eggs will help us protect our bones and teeth by promoting calcium absorption. Additionally, this mineral is also important for the maintenance of proper functioning and health of our colon, heart and metabolism.