EGGS BENEFITS - 11 Reasons To Include Eggs Into Your Diet. From immemorial times, eggs have been a prime part of our diets. This is because of the impressive and numerous benefits it possesses. An egg's yolk is a significant source of many vital vitamins such as vitamins D and E and many essential nutrients for bodily functions. In today’s article, we will show you 11 Reasons to Include Eggs into your Diet.
What are the health benefits of eggs?
#1. Rich in Proteins. Proteins are very crucial in performing various body functions. Without protein, many essential organs of our body will have deteriorated. Eggs are a good source of protein. A single egg holds about 6.5 grams of protein.
This protein helps our bodies in building strength, repairing, or replacing damaged tissues. Another fantastic fact about the humble eggs is that the egg's protein contains all the nine essential amino acids in the right quantity. These amino acids are considered to be extremely important for maximum conservation and growth of a body.
#2. Eggs increase excellent cholesterol levels. Eggs were once notorious because they are high in cholesterol and enhances the levels of cholesterol. But now research has suggested that the cholesterol present in eggs is not harmful to the body, boosting the level of good cholesterol in the body.
Good cholesterol or HDL is very beneficial in diminishing the chances of heart diseases and strokes. A new wave of study has suggested that eating two eggs every day for about six months helps alleviate acceptable cholesterol levels by 10%.
#3. Eggs contain choline. Choline is often considered as a part of B Vitamins and is water-soluble. It has a very significant role in building membranes of cells and initiating signaling molecules inside the brain. By eating a hard-boiled egg, you will get about 147 mg of choline, approximately 27% of the daily recommended amount.
Many people are still unaware of choline and its function. In reality, choline is a very crucial nutrient that contributes a lot to improve our health. This nutrient is also essential during pregnancy and helps in the development of the fetus's brain.
#4. Improves Eye Health. Counteract degenerative vision is a condition that declines the eyesight as we grow older. But by eating eggs, you can save yourself from it. Eggs are full of antioxidants such as lutein and zeaxanthin.
Both of these antioxidants are known to lessen the chances of eye diseases such as cataracts and muscle degeneration. The best way to acquire these antioxidants is an egg. Additionally, Vitamin A and omega-3 fatty acids in eggs also help the eye retina from harm.
A recent wave of research has shown that consuming only 1.3 egg yolks every day for about 4.5 weeks helps enhance the blood levels of lutein by 50% and zeaxanthin by nearly 142%. Don't forget to eat eggs if you care about your eyesight and want to see things clearer always.
#5. Promotes satiety. Satiety or feeling of fullness is very necessary, especially when we are on a weight loss journey or lose some pounds off our body. Eggs are among those superfoods that help in promoting fullness and losing weight effectively. This is because eggs have a dense nutritional profile, and they tend to be ideal for weight loss.
Also, eggs are filled with high-quality protein, and protein is the most satiating nutrient. There are two ways by which eggs promote satiety by increasing the amount of hormone that makes our hunger satisfied, secondly, by postponing the rate of food digestion inside the stomach.
Eggs also help in lowering the insulin and glucose levels in our body. A recent study has suggested that eggs helped a group of overweight women promote satiety and made them consumed lesser calories for the following 36 hours.
#6. Reduces Heart Diseases. Heart disease has become the most common cause of premature death worldwide. The genuine reason for heart diseases is the high LDL or harmful cholesterol levels in the body. LDL is further classified into subtypes based upon their particle size. So much so, there exist small and large LDL particles.
Studies have shown that people who have smaller LDL particles have a greater risk of heart disease than people with larger LDL elements. Eggs help in changing the LDL levels in the body. They do so by changing the smaller LDL elements into larger ones, which is an improvement.
#7. A good source of Omega-3. Has someone ever told you that eggs are a great source of omega-3? Yes, apart from fishes, there is another reliable yet cheap source of omega-3 fatty acids. But the fact that makes eggs more interesting is the amount of omega 3 in each egg. This quantity varies in different eggs and mainly depends upon how hens are raised and fed. Interesting, right?
Hens raised on meadows and nourished the rich in omega-three tend to lay eggs higher in omega-3 fatty acids. There are multiple health benefits of omega three, and one of those is that it lessens the body's triglycerides levels. A recent study has shown that consuming five eggs for about three weeks helps alleviate triglyceride levels by 18%. So, please find out the Pastured hens and grab their omega three enriched eggs as soon as possible.
#8. Reduces the risk of breast cancer. Breast cancer is a prevalent type of cancer across the globe. Unfortunately, many women get to know about this horrendous cancer in advanced stages. The treatment for such cancer type is painful as well. Eggs are a very vital source in preventing breast cancer. There are many types of research for supporting its effectiveness in cancer prevention.
Research conducted at Harvard University proposed that eggs can lower the chances of developing breast cancer. Especially in women, who had consumed more eggs in adolescence. Another study has shown that eating eggs for about six weeks has helped reduce breast cancer chance to about 44% compared to women who didn't eat eggs or consumed fewer eggs. Another essential nutrient that helps in protecting against breast cancer is choline.
#9. Provides essential minerals. Our body is in dire need of minerals to undergo various bodily functions. Essential mineral nutrients like zinc, iron, and phosphorous are among the vital nutrient our body requires. And luckily, they are found in the eggs.
Zinc, for instance, helps us in maintaining the immune functions and converts food into energy. This energy is required to perform different functions, such as metabolism. Women need more zinc than men due to menstruation. Another essential mineral is iodine, which helps us in creating thyroid hormones and selenium. Selenium supplements are also beneficial.
#10. Ensure a healthier pregnancy. Pregnancy is a critical and crucial time of a woman's life, where she is bound to take every vital nutrient and mineral for her baby's health. Fortunately, eggs are considered the best diet for pregnant women due to the presence of choline. Choline helps in developing the neonate's brain and prevents other congenital disabilities as well.
Unfortunately, many pregnant women ignore the importance of this vital nutrient. Women and people focus on folate only. Many people are unaware that choline works equally in preventing neural tube defects because it uses the same as folate in creating cell membranes and neurotransmitters. Another essential nutrient in eggs is B12 Vitamins.
It assists in the production of red blood cells and DNA synthesis. #11. Makes Bones Strong. Vitamin D makes bones stronger and denser. It also helps our bones in absorbing the calcium and assembling the bones healthy. Eggs are among the rarest and essential sources of vitamin D. Eat eggs and save yourself from bone diseases and conditions.
Eggs play a very vital role in maintaining good health and improving the quality of life. They perform various functions like improving eyesight, brain functions, lowering the risk of heart diseases, and much more.
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