Top 5 Egg benefits for body with essential nutrients tips

High angle view of a wicker basket of fresh white farm eggs on display at a farmers market

Top 5 Egg benefits for health

1. Eggs Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of

Choline is a nutrient that most people don’t even know exists.

Yet, it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions .

Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline .

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

2. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye .

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142% .

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world .

3. Eggs Are High in Quality Protein, With All the Essential Amino Acids in the Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health

4. Eggs Do NOT Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke .

Many other studies have led to the same conclusion.

However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease .

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.

It is possible that diabetics who eat eggs are less health conscious, on average.

5. Eggs Are Highly Fulfilling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight

Eggs are incredibly fulfilling.

They are a high protein food… but protein is by far the most fulfilling macronutrient .

Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake .

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours .

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

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