Eggs are the easiest way of adding protein to your diet
. Eggs not only improve your daily protein count but they improve your health by giving you 7 grams of a special muscle building nutrient while containing only 85 calories per egg. Eggs contain many amino acids, anti oxidants and iron also, in addition to an anti-fat nutrient in its yoke know as choline. You should eat the whole egg which will help you to slim down. Check labels when purchasing eggs - it is important to always choose organic eggs as the quality of organic eggs is regulated and do not contain vaccines, antibiotics or hormones. The variation in egg color depends on the different types of chickens.
Here are some reasons why you should include eggs in your diet :
1) Eggs help prevent chances of heart disease .
LDL cholesterol - the bad cholesterol - is responsible for transmitting fat molecules to our artery walls which cause arterial sclerosis and gums-up our arteries. HDL cholesterol particles help remove fat particles from our arterial walls, however it is not the general rule. Some LDL sub-types are different in their size. The larger LDL sub-type particles are considered better as there is scientific evidence from many studies that indicate the larger particles offer less chance of heart disease . Eggs may increase LDL particles in certain individuals but these LDL particles transform from the smaller more dense particles into the larger LDL particles which reduces the risk of cardio vascular problems.
2) Eggs strengthen our immune system.
If you desire to eliminate diseases, viruses and infections - it is recommended to include 1 to 2 eggs in your everyday diet . A single egg has almost 25% of our recommended daily allowance of selenium - a necessary trace element that helps strengthen our immunity system and regulates our thyroid hormone. Eggs are highly recommended for children. If kids suffer from selenium deficiency it can cause diseases which have an effect on the joints, bones and the heart.
3) Eggs improve our HDL - LDL cholesterol profile.
There are 3 things about cholesterol which 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. Doctors commonly are most concerned about the ratio between the LDL (bad) and HDL (good) cholesterols. A large egg will contain about 212 milligrams of cholesterol but it does not mean that eggs cause an increase in LDL cholesterol. Our bodies regularly produce cholesterol also. Many studies show that eggs can improve our cholesterol profile. Eggs have been found to improve HDL cholesterol and the size of the LDL cholesterol particles.
4) Eggs give us more energy.
A single egg has 15% of our recommended daily allowance (RDA) of vitamin B2, often called riboflavin. In high doses it has been found that riboflavin, vitamin B2 can help bad headache sufferers. Vitamin B2 also helps in the process of conversion of food to fuel which is necessary to change the fuel into energy. Eggs are also one of the best foods for toning our bodies.
5) Eggs give us healthier hair and skin.
Our skin, liver, hair and eyes also require B-complex vitamins. Eggs contain vitamins B1, B2 and B5. These vitamins are essential for the proper functioning of our nervous systems.
6) Eggs make you feel full - not hungry.
Eggs are considered a superior source of high quality protein. Eggs have a perfect 100 score when it comes to protein. Many studies have shown the positive effect of high protein diets on our appetites. Eggs score high on a satiety index. (A satiety index of common foods was developed in the mid 90s and it charts which foods are most likely to kill hunger by measuring how full people feel after consuming the same amount of calories from a variety of different foods.)
7. Eggs help you with fat loss .
Eggs have been linked to fat loss primarily because they score very high on the satiety index. In one study, a group was given eggs and another group bagels for 8 weeks. The calorie count was kept the same for both groups. The group that ate the eggs lost 65% more body fat and experienced a 61% reduction in their Body Mass Index (BMI) while they received a 31% decline in their waist lines.
8) Eggs protect your brain.
Eggs are considered an excellent brain food, particularly because eggs contain, choline an essential nutrient, which is part of our cell membrane. Choline is a macronutrient important for liver function, brain development, nerve function, muscle movement and maintaining a healthy metabolism. Choline is essential to synthesize acetylcholine which is a crucial neurotransmitter. Lack of choline can affect cognitive function and neurological disorders. Choline is a water soluble nutrient related to the vitamin B complex family . Just one egg yolk contains about 115 mg of choline.
9) Eggs are a potential life saver.
Our bodies are capable of producing 11 essential amino acids required for sustaining life. In total our bodies require 20 essential amino acids. Nine of these essential amino acids can be found only in eggs, no-where else. Without eggs the amino acid deficiency could cause weakness, fatigue, muscle wasting, skin color changes, hair color changes and a decline in our immune system response.
10) Eggs help promote lesser anxiety and stress.
You can get the 9 essential amino acids from eggs but if you fail to get them it could lead to mental disorder. According to studies, anxiety and stress levels can be lowered with the supplementation of lysine, an essential amino acid. This helps the modulation of serotonin, a chemical acid which acts as a neurotransmitter which constricts blood vessels at injury sites.
11) Eggs protect our eyes.
Eggs have 2 great antioxidants which help maintain healthy eyes. The 2 antioxidants can be found only in the yoke of eggs. These 2 antioxidants significantly reduce the chances of cataracts and macular degeneration, which are the 2 main causes of blindness and impaired vision in the elderly.
12) Eggs improve bone and teeth health.
It is hard to find vitamin D in naturally available foods. Vitamin D is a crucial nutrient for the health of our teeth and bones. Eggs are one of the few foods that contain vitamin D. Vitamin D helps protect by promoting calcium absorption. Vitamin D is also crucial for the proper function of our heart, colon and metabolism.
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Leslie Dutcher, AA, BA, MBA
Published book - "Bible Basics, The Building Blocks of Life"2002 to 2016 - Doing missionary work abroad.
1985 to 2002 - Real Estate Investor