Eggs give you the simplest, most versatile and cost-effective way for adding proteins into your diet. Eggs can not only help increase your daily protein count, they can also improve your health because they have 7g of this muscle-building nutrient with only 85 calories per egg. The other nutrients in eggs include amino acids, antioxidants and iron. Make sure not to skip its yolk because it has an anti-fat nutrient known as choline.
It’s because of these reasons that you should be eating the whole egg to slim down.
Whenever you purchase eggs, make sure to check the labels. It is important that you always choose organic eggs. The quality of organic eggs is regulated under the USDA and they don’t have any vaccines, antibiotics or hormones. The choice of color depends on you. According to Molly Morgan (RD and board-certified sports specialist dietician in New York), the color of eggs varies between different chicken types.
Here are only 12 reasons (there are many more) why you should include eggs in your diet:
1. Prevent Chances of Heart Disease
It is well known that LDL cholesterol (bad cholesterol) is responsible for transmitting fat molecules in our artery walls and cause atherosclerosis (which leads to gumming up of our arteries). But HDL cholesterol particles help in removing fat molecules from arterial walls.
But that is not the overall general rule.
There are some LDL particle subtypes which are different in their size. The larger ones are considered better, as there is scientific evidence (from many studies) that people with mostly small and dense LDL particles have higher risk of heart disease in comparison not those with large LDL particles.
Interestingly, eggs may be likely to increase LDL cholesterol in certain individuals, but research shows that these LDL particles transform from dense and small to large ones. This reduces the chances of cardiovascular problems.
2. Strengthening Immune System
If you desire to eliminate diseases, viruses and infections, it is recommended to include 1-2 eggs in your everyday diet. A single egg has almost a quarter (around 22%) of our Recommended Daily Allowance (RDA) of selenium. It is a nutrient that helps in strengthening our immunity and regulates the thyroid hormones. Eggs are highly recommended for kids. If kids or adolescents suffer from selenium deficiency, it can cause Kashin-Beck disease and Keshan disease. These diseases could have an effect on the joints, bones and heart.
3. Improved Cholesterol Profile
There are 3 points 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.
The most common concern among doctors is the ratio between HDL cholesterol (good) and LDL cholesterol (bad cholesterol). A large egg will have 212mg cholesterol. However, this doesn’t mean that eggs cause increase in LDL (bad) cholesterols in our blood. Cholesterol is regularly produced by our body too. Many studies show that eggs are capable of improving our cholesterol profile.
So how do eggs help in improving our cholesterol profile?
Eggs have been found to help improve HDL cholesterol levels and the size of the LDL cholesterol particles.
4. More Energy
A single egg has 15% of our vitamin B2 RDA, also called riboflavin. This B-vitamin (1 out of 8 B-group vitamins), helps in the process of conversion of food into fuel required for producing energy. Egg is also one of the 25 best groups of foods for toning our body.
5. Healthier Hair & Skin
Our skin, liver, hair and eyes also require B-complex vitamins. Eggs also have vitamin B5 and vitamin B12 along with vitamin B2. They are essential for the proper function of our nervous system.
6. Eggs Make You Feel Fuller
Eggs are considered a superior source of high quality protein compared to other sources. In fact, eggs have a perfect 100 score when it comes to proteins. Many studies have shown the positive effects of high protein diets on our appetite. Eggs have been found to score high on the Satiety Index. This means they make you feel fuller faster.
7. Fat Loss
Eggs have also been linked to fat loss, primarily because they have very high score on the Satiety Index. In a study, one group was given eggs and other bagels in breakfast for 8 weeks. The calorie count was kept same.
The first group (eggs group) lost 65% more body fat and experienced 61% reduction in their Body Mass Index (BMI). They also had 34% more decline in the circumference of their waist.
8. Protecting Your Brain
Eggs are considered excellent brain foods, especially because they have choline, an essential nutrient. It is in fact part of our cell membranes and is essential to synthesize acetylcholine, a crucial neurotransmitter. As per various studies, lack of choline can lower cognitive function and lower neurological disorders. As per a US dietary survey, 90% and more of Americans are not taking their daily recommended dosage of choline.
9. Eggs as Potential Life Savers
Most people don’t know that our body is capable of producing 11 essential amino acids required for sustaining life. But overall our body requires 20 essential amino acids. And remaining 9 amino acids cannot be found elsewhere but only in eggs. If you don’t take eggs, the deficiency of these 9 essential amino acids could cause weakness, fatigue, muscle wasting, skin color changes, hair texture changes, and decline in immune response.
10. Lesser Anxiety & Stress
You can get the 9 essential amino acids from eggs. But if you fail to compensate them, it could lead to mental disorders. According to a study (published – The Proceedings of the National Academy of Sciences in 2004), anxiety and stress levels can be lowered with supplementation of lysine, which will help in modulation of serotonin in our nervous system.
11. Protection for Eyes
Eggs have 2 eye-friendly antioxidants called zeaxanthin and lutein. They help in maintaining eye health and protecting them. But you will not find them in a carton of Egg Beaters, as they are available only in the yolk.
These antioxidants significantly reduce the chances of cataracts and macular degeneration (the two main causes behind blindness and vision impairment in the old). According to a study (published — American Journal of Clinical Nutrition), those who took 1.3 eggs yolks per day over 4.5 week saw increase in their zeaxanthin blood levels by 114% to 142%and in lutein levels by 28% to 50%.
12. Improved Bone & Teeth Health
It is very rare to find vitamin D in naturally available foods. But at the same time, it’s a crucial nutrient for the health and strength of our teeth and bones. But egg is one of the rare few foods that have this nutrient. It helps in protecting our bones and teeth by promoting calcium absorption. The mineral is also crucial for the maintenance of proper functioning and health of our colon, heart and metabolism.