Eggs might just be the easiest, cheapest and most versatile way to up your protein intake.
A single egg has about 7 gr. of protein and 85 calories.Beyond easily upping your daily protein count— each 85-calorie eggs packs a solid 7 grams of the muscle-builder—eggs also boost your health. They’re loaded with amino acids, antioxidants, and iron. Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
The most important thing when buying eggs is checking the label. Organic eggs are best – they are approved by the USDA and don’t contain antibiotics, vaccines, and hormones. The color varies depending on the type of chicken, but eggs have the same nutritional value, says Molly Morgan, RD and a board certified sports specialist based in New York.
Here are the top 12 effects eggs have on your body:
- Eggs boost the immune system
Eggs are extremely healthy for your body, giving a significant boost to the immune system. A big egg contains 22% of your recommended daily allowance of selenium, a nutrient that supports the immune system and regulates the thyroid hormones. Eggs are especially healthy for children. Add an egg or two in your daily diet if you don’t want infection, viruses and diseases in your body.
- They boost your energy
Eggs contain 15% of the recommended daily allowance of vitamin B2 (riboflavin). This vitamin helps your body convert food into fuel in order to provide energy so it’s no wonder that eggs are one of the best foods when exercising.
- Eggs reduce the risk of developing heart disease
There are two types of cholesterol: the “good” cholesterol (HDL), and the “bad” cholesterol (LDL). The bad cholesterol is called that because its particles transport their fat molecules into artery walls, blocking them and causing atherosclerosis. The HDL cholesterol has the opposite effect, removing the fat particles from the walls of the arteries. The LDL cholesterol particles differ in size – people with smaller and denser particles are more prone to heart diseases compared to people with larger particles. Here eggs do miracle – they transform the smaller LDL particles into bigger ones, effectively decreasing the risk of cardiovascular diseases.
- Eggs improve the cholesterol profile
One of the first things to do in order to stay healthy is lowering the LDL cholesterol levels. Eggs contain a lot of cholesterol (212 mg. per egg), but that doesn’t mean that they raise the bad type of cholesterol. But, if you have any doubts about the eggs and their cholesterol content, studies have shown that they increase the good (HDL) cholesterol while increasing the size of the LDL particles from small to big. By doing this, eggs improve your cholesterol profile.
- You will feel fuller and eat less
We’ve already established that eggs are one of the richest sources of high-quality protein. High protein foods have a positive effect on appetite, and this has been confirmed by many studies. Eggs score a high rating on the Satiety index, and will make you satiated for a longer time.
- Eggs improve the skin and hair
B-complex vitamins are needed in order to have great hair, skin, eyes and liver. Eggs contain the B2, B5, and B12 vitamins, which ensure proper function of the nervous system.
- Eggs promote weight loss
The satiating power of eggs has made them related to weight loss. In a study, subjects divided into two groups were given a breakfast of either eggs or bagels, containing the same amount of calories. The results showed that the egg group lost 65% more weight, 16% more body fat and saw a 61% reduction in the body mass index. They also had a 34% reduction in their waist circumference.
- Eggs can save your life!
The body produces 11 amino acids in order to sustain itself. However, it requires 20 amino acids. The remaining 9 can be found in eggs. The lack of these 9 amino acids leads to muscle wasting, weakened immune response, fatigue and texture changes on the skin or hair.
- Eggs protect the brain
Eggs are great for the brain as they contain choline, a nutrient that is a component of every cell membrane, and is needed to synthesize acetylcholine, an important neurotransmitter. According to some studies, lack of choline is related to neurological disorders and reduced cognitive function. However, even knowing the facts, 90% of Americans don’t take the recommended daily amount of choline.
- Eggs will protect your eyes
Eggs contain lutein and zeaxanthin, two important antioxidants that protect your eyes. They are present in the yolk, and can reduce the risk of macular degeneration and cataract, the main reasons of compromised vision and blindness in older people. A research published in the American Journal of Clinical Nutrition showed that people who ate 1.3 egg yolks daily for just over a month saw increased levels of zeaxanthin by 114-142%. They also had increased levels of lutein in their blood by 28-50%.
- They can reduce stress and anxiety
The deficiency of the 9 amino acids we mentioned previously can lead to mental health issues. In 2004, a study published in Proceedings of the National Academy of Science, explained how adding lysine to people’s diet had reduced their stress and anxiety levels, probably by modulating the serotonin in the central nervous system.
- They will improve your bones and teeth
Eggs are a one of the best sources of vitamin D, which is an essential vitamin for teeth and bones. This vitamin helps the absorption of calcium, which is crucial for healthy bones, heart, colon and metabolism.
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