Eggs might be the cheapest and the easiest way to improve your protein uptake. Besides being rich in muscle building proteins, it also boosts your health in many ways, while having only 85 calories. It comes filled with amino acids, anti-oxidants, and also a fat-fighting nutrient called choline. Having whole eggs, with both the white and the yolk can trim you down.
1. It boosts your immune systems
If you do not want to have chickens for the fear of infections or viruses, then eggs are the safest bet. If you add two eggs to your diet, you get almost a quarter of your daily dosage of selenium. Selenium is a nutrient that supports your immune system and two eggs provide 22% of the RDA.
Kids should also have eggs daily too. It will boost their immune system from a younger age. Lack of selenium in the system causes Keshan disease and Kashin-Beck disease, two conditions that can affect the heart, bones, and joints.
2. It Improves Cholesterol profile
Eggs contain plenty of cholesterol. But is that a bad thing? Not at all. Everyone knows that there is a good cholesterol and a bad cholesterol. What doctors are concerned about is the ratio of the good to bad cholesterol. Eggs contain 212mg of cholesterol and it is not of the bag kind. Plus, your body itself produces cholesterol on its own. So, having an egg will actually improve your cholesterol profile.
3. It Reduces Risk of Heart Disease
HDL cholesterol found in eggs helps to remove fats from the arterial walls. This keeps your circulatory system clean and essentially making your heart healthy. LDL cholesterol has different subtypes. People with smaller and denser LDL particles in their blood have a higher risk of heart disease. However, eggs change the LDL particles from small to large. Larger LDL particles pose a smaller threat to the heart.
4. You will have more energy
A single has about 15% of your RDA of vitamin B2, also called riboflavin. It is one of the 8 vitamins that help convert food to energy. Therefore, with eggs included in a proper diet, you will definitely have more energy.
5. Your skin and hair will improve
The vitamin B complex found in eggs will also improve your skin, hair, your eyes, and liver too. The B complex is also essential for keeping the nervous system function. You can get all these supplements from food supplements too, but eggs are much cheaper than food supplements.
6. It protects your brain
Eggs are great brain food. Eggs contain choline. Choline is a component of cell membranes and is required to synthesize acetylcholine, a neurotransmitter. Lack of choline has been linked to reduced cognitive functions, as well as neurological disorders. More than 90% of Americans have a choline uptake that falls below the recommended daily allowance level.
7. You’ll save your life
There are 20 different amino acids that can be found in the body. Out of these 20, the body can produce 11 types of amino acids by themselves. The other 9 is found in eggs. A deficit of those 9 amino acids can lead to muscle wasting, decreased the immune response, fatigue, changes in the texture of your skin and hair.
8. It reduces stress and anxiety
If you have a dearth of the 9 amino acids that are found in eggs, then it can have an effect on your mental state too. A study conducted in 2004 and published in the Proceedings of the National Academy of Sciences described how supplementing a population’s diet with lysine significantly reduced anxiety and stress levels, possibly by modulating serotonin in the nervous system. This means, that having eggs on a regular basis will actually help you with daily stress and anxiety levels.
9. It will protect your eyes
lutein and zeaxanthin – two anti-oxidants found in eggs can protect your eyes. These antioxidants exist only in the yolk of the egg. These antioxidants significantly reduce the risk of macular degeneration and cataracts. These two are the most common causes of blindness and visual impairment amongst the adults. According to a study published in the American Journal of Clinical Nutrition, participants who consumed 1.3 egg yolks a day for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114 to 142% and lutein by 28 to 50%
10. It improves bone health
Eggs are one of the few natural sources of Vitamin D. Vitamin D aids in the absorption of calcium in the body. This provides better bone and teeth health in the long run.
11. You will fill fuller
One of the leading causes of obesity is increases portion sizes. However, eggs can make you fill full, and thereby making you eat less. Eggs, themselves are pretty low in calories. Therefore, eggs will not make you obese. It will also prevent you from feeling hungry.
12. You will lose fat
Consumption of eggs has been linked to fat loss. Over an 8 week period, people who had eggs in breakfast saw a drop in body fats than those who had bagels. Both these foods have similar levels of calories.