Eggs are extremely nutritious food; therefore make sure to include them into your diet. For sure they are entitled to be called a super food due to the numerous benefits they offer.
Namely, they are packed with nutrients, high in iron, antioxidants, proteins, and amino acids. Eggs are highly beneficial food for athletes and persons who want to get muscle mass. Eat the whole egg, both the yolk and the white as egg yolks have in their content nutrients known as choline which are great in the fight against fat and excess pounds.
However, make sure to consume organic eggs as they do not have hormones, antibiotics, and vaccines. USDA is in charge of the quality regulation of organic eggs.
You need to know, even though eggs show different color, the nutritional value remains the same as it depends on the type of the chicken, at least that is stated by Dr. Molly Morgan, RD, a board certified sports specialist dietician.
Eggs are considered to be one of the healthiest foods on the planet, therefore make sure to have them on your menu.
- Reasons for Eggs Consumption
- Cholesterol regulation
Impaired balance of cholesterol can cause many health issues. There are two kinds of cholesterol, bad (LDL) and good (HDL), and in this case eggs are loaded with healthy portions.
- Lower risk of heart issues
The LDL cholesterol molecules attach on artery walls, which leads to atherosclerosis. The HDL particles have the ability to remove fatty molecules from the arteries. The LDL particles can be of different kinds and very much differing in size.
According to researchers it is better for the particle to be larger as persons with small LDL particles are at a higher risk of developing cardiovascular problems, which is not the case with persons with large particles.
Eggs have the ability to elevate the LDL particles, and hence lower the risk of heart disease.
- Stimulate brain
Thanks to the presence of choline in eggs your body receives proper nutritive value and power. It is likewise consisted in cell membranes. This substance is as well as needed in the synthesis of acetylcholine.
According to the statistics more than 90% of all Americans eat less than the recommended daily amount of the neurotransmitter. Many conducted studies revealed that shortage of choline causes neurological disorders and disturbed cognitive ability.
- Better eyesight
The yolks of the eggs have in their content lutein and zeaxanthin. Both substances lower the risk of age-related macular degeneration and cataracts, which are the key reasons for blindness and vision impairment.
A recently performed study released in the American Journal of Clinical Nutrition, reveals that regular consumption of egg yolks elevates zeaxanthin levels by 114-142%. On the other hand, lutein levels are raised by 28-50%.
- Immunity boosters
You should consume 1 egg or 2 each day in order to successfully fight off viruses, infections, and diseases. Namely, eggs have in their content 22% of recommended daily intake of selenium. Due to the presence of this nutrient the immunity will be enhanced, and the thyroid hormones regulated.
Consumption of eggs also applies to children as lack of selenium may lead to the development of Keshan disease and kashin-Beck disease. These diseases can develop in adults, as well.
- Eggs are life savers
In order for the body to function accordingly, it needs 21 amino acids. The body can produce 11 amino acids, but it needs nine more. Those nine amino acids are present in the content of eggs. Deficiency of these fatty acids causes weakness, fatigue, muscle wasting, weak immunity, weak hair and skin.
- Eggs enhance the health of teeth and bones
This super food is a rare natural source of vitamin D thus making them highly beneficial for your skin and teeth. Moreover, eggs improve the calcium absorption which is good for the heart function, colon and metabolism.
- Eggs improve skin complexion and hair
How you will look, meaning your skin and hair very much depends on your overall health. The body needs its daily supplies of essential vitamins. For that matter, eggs contain vitamins B2, B5, and B12. Thanks to the presence of these B vitamins in eggs your hair, skin and eyes will be improved. Likewise, these vitamins are highly beneficial for the function of the liver and brain.
- Provide satiety feeling
Eggs are high in protein, and according to certain experts eggs are used as a measure for protein. Many conducted studies have revealed that high-protein foods influence appetite. Eggs make you feel full and they are on top of the food list which provides satiety feeling.
- Great help in the weight loss process
If you are in the weight loss process, then eggs are the ideal food for you. They can aid you in fat melting thus shedding those unwanted excess pounds.
According to an 8-week study, individuals who ate eggs for breakfast managed to lose 65% more weight from those ones who didn’t have eggs on their breakfast menu. Thanks to their consumption, you will lose 16% more body fat, decrease 61% of BMI, and 34% of your waist circumference.
- Great energy boosters
Nutrients like Vitamin B2 or riboflavin and other B vitamins improve the energy levels in the body as they have the ability to change the consumed food in fuel. For instance, 1 egg has in its content 15% of the recommended daily intake of vitamin B2. Likewise, eggs have the ability to tone the body, as they belong to the group of 25 powerful body-toning foods.
- Lower stress and anxiety
The nine amino acids found in eggs can as well as influence the mental health. According to a 2004 study conducted by the National Academy of Sciences anxiety and stress can be significantly lowered by adjusting serotonin levels in the nervous system.