As you probably know many people are concerned about the cholesterol levels that are contained in the eggs. However now you should know that the eggs, just like the coconut oil or the avocados are mistaken to be bad for your health.
Namely according to many medical experts when you consume foods that contain cholesterol, your liver adjusts itself by decreasing its own production. Therefore by eating eggs you are not increasing the already existing amounts of cholesterol in your body, but you are simply replacing one type with another.
At this point you need to know that eating whole eggs is crucial for maintaining a good health. Also it is very important for you to know that the egg yolk is rich in healthy nutrients. What we are trying to say is that more than 90% of the egg’s calcium and iron are found in the egg yolk. In addition you must know that the egg white contains almost half of the egg’s protein.
In order to get to know all the benefits of consuming egg, in this article we are going to show you 10 good reasons why you should start consuming eggs more often.
Eggs help to improve performance
At the beginning you must know that eggs have a high satiety index. This means that consuming eggs will make you feel fuller. At this point you need to know that only one medium sized egg contains 6g of high-quality protein and other essential nutrients, with the exception of vitamin C, which is why we recommend that you combine a fruit or orange juice with an egg and whole-wheat/low GI bread for breakfast. As you already know breakfast is the most important meal of the day.
Eggs can help to iron out problems
All around the world many people are suffering from iron deficiency. The symptoms of this health problem are irritability, headaches and tiredness. Now you may not know this, but the iron is the carrier of oxygen in the blood. In addition the iron is extremely important for your immune system, energy metabolism and other important functions in the body.
At this point you need to know that the iron found in the egg yolk is in the form of heme iron. This type of iron is the most absorbable and usable form of iron found in food. According to many experts this type of iron is even more absorbable than most of the iron supplements.
Eggs improve nutrient adequacy of the diet
Eggs are rich in many healthy nutrients. This makes the eggs a valuable contributor to a nutritious diet. According to one study, people who do not consume eggs are more likely to fall short of Vitamin A, Vitamin E, and Vitamin B12. For people who consume them, eggs contributed 10-20% of folate and 20-30% of Vitamin A, Vitamin E, and Vitamin B12. Also according to this study eggs are very important for all of us and that is why you should eat them more often.
Eggs do not increase blood cholesterol
As many recall, back in the 1990s, the eggs received a lot of bad publicity due to their “high” cholesterol content (210mg per egg yolk). However, according to many different studies there is no serious connection between the egg intake and the coronary heart disease.
At this point you need to know that foods high in fat, especially saturated and trans fatty acids have a far greater impact on your heart health than the cholesterol found in egg yolks. In addition you need to take into consideration that eggs are excellent, inexpensive and super-healthy source of high-quality protein.
Eggs can help to promote weight loss
Maybe you did not know this, but eggs with toast have a 50% higher satiety index than regular breakfast cereals. According to various different studies starting the day with eggs, will increase the satiety in overweight people and may help with weight loss.
Eggs help to promote brain health
Before we tell you how, let us ask you, have you ever heard of choline? No? Now let us tell you. Choline is a nutrient that promotes and improves the brain development in the fetus and the newborn. In addition you should know that this nutrient is excellent in improving the brain and memory function even at old age.
Therefore it is very important for you to consume eggs. Namely the eggs are and excellent source of choline. Only one egg will provide 28% of a pregnant woman’s choline requirement. In addition you must know that choline is very important during pregnancy and lactation when the reserves can be depleted.
At the same time, it is the critical period for fetal brain development and lifelong memory enhancement, which is why you need to make sure that you consume eggs as often as you can, especially if you are pregnant.
Eggs help to prevent cataracts and to protect eye -sight
According to various medical experts, consuming eggs, spinach, and broccoli on a regular basis, will help you reduce the risk of cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease). Namely eggs are rich in antioxidants and other healthy nutrients. Also you should know that they are an excellent source of lutein and zeaxanthin, carotenoid vitamins which are essential for your vision.
When combined, these nutrients, will help you reduce the risk of age-related macular degeneration, which causes blindness in older age. You should also know that the carotenoids will protect your eyes from sunlight damage, will improve your night vision and will reduce the risk of developing cataracts by up to 50%.
Eggs provide the best quality protein
One of the most important elements of each diet is surely the protein. This is mainly because the human body uses the protein to build new and repair old muscle tissue. And as you probably already know the eggs are an excellent source of high-quality protein.
Now many probably are asking themselves, what are amino acids? Amino acids are the building blocks of protein. At this point you need to know that nine of these amino acids cannot be manufactured by the body and must be derived from the diet. In addition you must know that a complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue.
Now you need to know that egg, milk, meat and fish proteins are all complete proteins. However the egg protein is the best one. His rating goes up to 100. Compared to eggs, milk is rated at 93 and fish and beef at 75.
Now to see just how important it is for you to eat eggs, we will tell you that 1 medium sized egg has approximately the same protein content as 30g cooked meat, fish or poultry. And the best thing about this protein is that it is the best and yet the least expensive one.
Eggs can help to protect our bones
As you already know eggs are rich in Vitamin D, which is widely known as the sunshine vitamin. The Vitamin D is extremely important for calcium absorption and for maintaining optimum bone health. Therefore we can conclude that eggs play and important role in the prevention of osteoporosis together with dairy products, which makes the one of the main sources of calcium.
Eggs promote healthy hair and nails
At the beginning you need to know that your hair and nails can reflect many biochemical imbalances and shortages in your organism. Now you need to know that eggs can help you improve the health of your hair and nail. That is why you need to consume eggs as often as you can.
Namely the eggs are rich in Sulphur-containing amino acids and the wide array of vitamins and minerals, which makes them very beneficial when it comes to treating your hair and nails.
According to many people, after adding eggs to their diet, their hair began to grow faster. The results were even more notable in people who previously had deficient in foods containing zinc, Sulphur, vitamin B12 and vitamin A.