When you think breakfast, you think eggs! Fried, poached, boiled, or scrambled, eggs are the quintessential breakfast food almost all over the world. For years, the eggs were vilified due to their saturated fat and cholesterol content therefore almost shunned by people. Today years of proven research have shown that eggs are a fantastic source of protein, fat, antioxidants, and vitamins. It is, therefore, no surprise that eggs are a popular food across the world. Continue reading to discover a whole lot of incredible beneficial qualities of the mighty egg.
Eggs Are Nutritious
There is no denying that eggs are one of the most nutritious foods around. One large egg packs around 77 calories, with 6 grams of quality protein, 5 grams of fat, and trace amounts of carbohydrates. Egg yolks contain nutrients such as vitamins A, D, E, and K along with minerals like folate, phosphorus, selenium, calcium, zinc, and Vitamins B5, B12, and B6. The eggs that come from free-range chickens, fed with a diet containing flaxseed, contain omega-3 enriched fatty acids which are healthy for the heart. However, it is important to remember that most of the nutrients are found in the yolk, the white contains only protein.
Eggs Help Build Muscle
When you weight train, your muscles suffer tiny tears which need protein to repair. The human body uses amino acids to help the body to break down food, grow and repair body tissue. Eggs contain Leucine, an amino acid important for the synthesis of muscle mass. That is the reason whole eggs with yolks are considered a great post-workout food.
According to a small study published in the American Journal of Clinical Nutrition, men who ate three whole eggs (18 grams of protein) immediately after a strength workout experienced a greater muscle-building response than men who ate only egg whites that contained the same amount of protein.
Eggs Help Lose Weight
Eggs are known to be rich in protein, which is one of the most fulfilling macronutrients that promotes a feeling of satiety, a feeling of fullness. It is a known fact that when you eat less protein, then you are more likely to feel hunger pangs and start craving more food shortly after eating. However, eating eggs at breakfast has shown to cause a feeling of fullness which in turn reduces your calorie intake during the day, thereby automatically promoting weight loss.
Eggs Improve Cholesterol Profile
The main reason people are apprehensive about eating eggs is that they are loaded with cholesterol which may clog the arteries, leading to heart disease or a stroke. Studies have proven that eggs are known to naturally increase your body’s HDL (“good” cholesterol) levels thereby lowering the risks of stroke, heart disease, and other health problems. So, forget the myth that eggs are bad for your cholesterol levels, on the contrary eggs improve good cholesterol levels when consumed.
Eggs Boost Brain Health
Eggs contain an essential dietary nutrient called Choline which stimulates brain development and function thereby improving memory retention, metabolism, and mood. Adult women need about 425 milligrams of Choline per day, whereas men need about 550 milligrams per day. A single large, hard-boiled egg contains about 147 milligrams of Choline, most of which is in the yolk. Therefore, egg yolks are an excellent source of choline indirectly boosting your brain health.
Eggs Protect the Eyes
Egg yolks contain two antioxidants called Lutein and Zeaxanthin that protect the eyes from damage related to UV exposure. These crucial antioxidants are found in the retina (the sensory part) of the eyes where they protect the eyes from harmful sunlight. They also reduce the risk of macular degeneration and cataracts which are the leading causes of vision impairment and blindness in the elderly. Lutein and Zeaxanthin are also available in green leafy vegetables. However, research shows that these nutrients are absorbed more easily into the body from eggs, which may be due to their fatty content.
How Many Eggs Should You Eat?
According to scientists if you lead a moderately healthy lifestyle and eat a healthy diet then you can eat as many as three eggs per day and experience no health problems.
In a nutshell, eggs are among the most nutritious foods you can find. They help you build muscle, lose weight, improve your cholesterol profile, boost brain health, and are good for your eyes too. To top it up, this nutrient-rich superfood is also cheap, easy to prepare, goes with almost any food and cuisine, and tastes awesome.
