People are missguided in their belief that eggs are bad because they contain high levels of cholesterol. The medical experts explain that when you consume eggs or other foods containing cholesterol such as avocados or olive oil, your liver adjusts itself by decreasing its own production.
As you can see, consuming eggs does not increase the existing amounts of cholesterol in your body, it only replaces one type with another.
People should eat the whole egg since the yolk is abundant in healthy nutrients, more precisely, even 90% of the egg’s calcium and iron are found in the egg yolk. On the other hand, the egg white contains almost half of the egg’s protein. Here are the 10 reasons why you should definitely consume eggs on a regular basis.
Eggs help to improve performance
Eating eggs will make you fill fuller since they have a high satiety index. You should combine eggs with a fruit or orange juice and whole wheat bread for breakfast since one egg contains 6 grams of high quality protein and other essential nutrients, except vitamin C.
Eggs can help to iron out problems
Iron is the carrier of oxygen in the blood which is why it is extremely important for our immune system, energy metabolism and other important functions of the body. However, there are people all over the world who suffer ftom mild iron deficiency and they experience the following symptoms: irritability, tiredness and headaches. In order to increase your levels of iron, you should consume more eggs since the iron found in the egg yolk is in the form of heme iron, which is the most absorbable and usable form of iron found in food. Moreover, according to some experts, heme iron is even more absorbable than most of the iron supplements.
Eggs improve nutrient adequacy of the diet
The consumption of eggs on a regular basis is extremely important for people since they are packed with healthy nutrients. According to a recent study, people who don’t consume eggs, have decreased levels of important vitamins such as vitamin B12, vitamin A and vitamin E. On the other hand, those who consumed eggs, had increased the levels of vitamin B12, vitamin E, 10-20% of folate and 20-30% of vitamin A.
Eggs do not increase blood cholesterol
Even though eggs received a lot of bad publicity due to their high cholesterol content, many different studies have demonstrated the lack of a relationship between the consumption of eggs and coronary heart disease. People should be aware of the fact that foods high in saturated and trans fatty acids have a greater impact on heart health than the cholesterol contained in egg yolks.
Eggs can help to promote weight loss
According to many different studies, if you have eggs for breakfast, it will help you increase the satiety and can help you in the process of weight loss. Moreover, eggs with toast have 50% higher satiety index than regular breakfast cereals.
Eggs help to promote brain health
Eggs are a rich source of choline, a nutrient that promotes and improves the brain development in the fetus and newborn, but also improves the brain and memory function in older people. As you can see, it is extremely important to incorporate eggs in your daily diet. Just one egg wil provide 28% of a pregnant’s woman choline requirement. It should also be mentioned that choline is very important during pregnancy and lactation when the reserves can be depleted. So, make sure you consume eggs more often, especially if you are pregnant.
Eggs help to prevent cataracts and to protect eye –sight
Eggs are abundant in antioxidants and other healthy nutrients, as well as in lutein and zeaxanthin which are cartenoid vitamins essential for your vision. This is why the medical experts suggest people to consume more eggs, spinach and broccoli because they 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). In combination, they also have the ability to reduce the risk of age-related macular degeneration, which causes blindness in older age. The abovemention cartenois also protect the eyes from sunlight damage, reduce the risk of developing cataracts by up to 50% and improve night vision.
Eggs provide the best quality protein
Since the body uses protein to build new and repair old muscle tissue, it is very important to incorporate it on a daily basis. The best solution is to consume eggs since they are a rich source of high quality protein. Moreover, amino acids, the building blocks of protein are also very important and since 9 of them can’t be manufactured by the body, they must be derived from the diet. A complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue.
Note: Complete proteins are the following types of food: fish, meat, milk and egg, but the best protein is the egg protein. It has a rating of 100. In comparison with eggs, milk is rated at 93 and fish and beef at 75. The best part about eggs is that they are the best source of protein but they are also the least expensive. So in order to stay healthy and build healthy muscles, consume more eggs.