10 Reasons You Should Eat Eggs Daily!

Besides being an incredibly versatile ingredient that can be used in most dishes - savory or sweet - eggs are exceptionally nutritious. Their goodness can be found in the yolk, which contains over 90 percent of an egg's calcium and iron, while the white part contains almost half of the egg's protein. 

So, if you're not eating eggs regularly, here are 10 reasons you ought to.

1. They are among the most nutritious food on the planet. Eggs contain a little bit of almost every nutrient we need, making them the perfect food. In fact, a single boiled egg contains: 

• Vitamin A (6% of the RDA*)

• Folate (5% of the RDA) 

• Vitamin B5 (7% of the RDA) 

• Vitamin B12 (9% of the RDA) 

• Vitamin B2 (15% of the RDA) 

• Phosphorus (9% of the RDA) 

• Selenium (22% of the RDA) 

• Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

In total, eggs equate to 77 calories, 6 grams of protein and 5 grams of healthy fats. 

*RDA - Recommended Daily Allowance

2. While eggs may be high in cholesterol, they don't adversely affect blood cholesterol. 

True, eggs are high in cholesterol. In fact, a single egg contains 212mg, which is over half of the recommended daily intake of 300mg. However, while it may seem counter-productive to eat eggs, the cholesterol in eggs does not necessarily raise cholesterol in the blood. Of course, it is important to note that the response of egg consumption varies from one individual to another. But overall, studies have shown that in 70 percent of people, eggs did not raise cholesterol at all. However, in the other 30 percent (termed hyper responders) eggs mildly raised total and LDL cholesterol.

3. For the most part, eggs actually raise HDL (healthy) cholesterol. 

Often termed the good cholesterol, consuming eggs are a great way to increase HDL. In one study, it was found that those who consumed two eggs per day for six weeks, saw their HDL increased by 10 percent. It has also been shown that people with higher levels of HDL, usually have a lower risk of heart disease, stroke, and various health problems.

4. Eggs contain choline - an important nutrient that most people do not get enough of. 

This important nutrient is grouped within the B vitamins. It is used to build cell membranes and plays a role in the production of signaling molecules in the brain. However, according to dietary surveys, 90 percent of the U.S population is getting less than they ought to. Whole eggs are therefore an excellent source of choline, as a single egg contains more than 100mg. 

5. Eggs convert LDL cholesterol particles from small and dense to large. 

This change in particles has been linked to a reduced risk of heart disease. It is a well-known fact that having high levels of LDL (bad cholesterol) is linked to an increased risk of heart disease. However, what is not well known is that there are subtypes of LDL. See, there are small, dense LDL particles, and there are also large LDL particles. Studies have shown that people who predominantly have small, dense LDL particles also have a higher risk of heart disease than those with large LDL particles. 

 So, as I pointed out in the third fact, while eggs may mildly raise LDL cholesterol in some individuals, studies have shown that eggs may potentially change LDL particles from small and dense to large.

6. Two of the antioxidants found in eggs (lutein and zeaxanthin) are beneficial for eye health. 

Aging usually brings with it the onset of poorer eyesight. Thankfully though, several nutrients can help counteract some of the degenerative processes which can affect our eyes. Lutein and zeaxanthin are two such powerful antioxidants which tend to build up in the retina of the eye. In a controlled trial, it was found that eating 1.3 egg yolks per day for 4.5 weeks increases blood levels of lutein (by 28 to 50 percent) and zeaxanthin (by 114-142 percent). 

Furthermore, studies have shown that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration - two very common eye disorders. Eggs also contain substantial amounts of vitamin A, which can reduce blindness.

7. Eggs rich in Omega-3, lower triglycerides (a risk factor for heart disease). 

Not all eggs are created equal. Their nutrient composition varies depending on what the hens were fed and how they were raised. Hens that were raised on pasture and/or fed Omega-3 enriched foods tend to lay eggs that have a much higher Omega-3 fatty acids content - a nutrient that is known to reduce blood levels of triglycerides (a risk factor for heart disease).

8. Eggs are a great source of protein - the main building blocks of the human body. 

Ensuring that you get enough protein in your diet is important - in fact, it has been suggested that the Recommended Daily Amounts (RDAs) may be too low. But, seeing that eggs contain all the essential amino acids in the right ratios, our bodies are easily able to absorb the protein found in eggs. Eating adequate amounts of protein may also help with weight loss, increasing muscle mass, lowering blood pressure and optimizing bone health. One single, large egg contains 6 grams of protein. 

9. Eggs may actually reduce the risk of a stroke. 

Eggs have been unfairly demonized for decades, due to the levels of cholesterol found in them. However, many studies have examined the relationship between egg consumption and the risk of heart disease. In one meta-review of 17 studies, with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke. 

However, some studies have found that people with diabetes who ate eggs can have an increased risk of heart disease. Nevertheless, whether the eggs are actually causing the increased risk is not known. 

10. Eggs score high on the Satiety Index, inducing feelings of fullness and reducing subsequent calorie intake. 

Eggs are high in protein, which is one of the most fulfilling macronutrients. In one study of 30 overweight women, it was found that eating eggs instead of bagels for breakfast, increased feelings of fullness, making them automatically eat fewer calories during the following 36 hours. It was also found that eating an egg for breakfast caused significant weight loss over a period of 8 weeks.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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How to Protect Your Vision

If you’ve never had issues with your eyesight, then you probably have not given much thought to treating your eyes right. However, since they are some of our most important organs, it really is never too early to start taking care of your eyes, and here are ten points to keep in mind when doing so: 

 

1. Protect your eyes from the sun

The skin that surrounds your eyes is very thin and susceptible to ultraviolet radiation. Different types of skin cancer, such as carcinoma and melanoma, are able to form in your eyelids and around your eyes, which can cause a lot of damage to the eye structure. 

 

Your sunglasses are also important, and you should buy a pair that gives you 100% protection from both UVA and UVB rays since they are both able to stimulate issues that cause macular degeneration and cataracts, both common causes of blindness.

2. What you eat matters

Eating well is the best way to ensure proper eye care, says Rebecca Taylor, M.D., an ophthalmologist at Nashville Vision Associates in Tennessee, and spokesperson for the American Academy of Ophthalmology. She also says that you should try to get most of your nutrients from food. 

 

Green leafy vegetables provide your body with the nutrients zeaxanthin and lutein, both of which have been shown to decrease the risk of eye diseases. The vitamin A that orange and yellow vegetables contain also boost eye health, while certain fruits, such as mangoes, oranges, and strawberries provide your eyes with a healthy dose of vitamin C and other antioxidants.

3. Comprehensive eye exams detect vision problems early

Getting your eyes tested regularly is the best way to catch a range of eye issues, like glaucoma or diabetic eye disease. Most people with ocular issues, or those over 65, should see their eye doctor at least once a year to ensure that their sight hasn’t changed at all. People between 40 and 55 should take an eye exam every 2 to 4 years, while those between 55 and 65 should take one every 1 to 3 years. 

 

4. Smoking now can cause eye issues later

“Get off tobacco in any form,” Taylor says. Smoking causes cyanide to enter into your bloodstream, which is known to kill the eye’s cells. Smoking puts you at an increased risk of cataract development and will make your eyes dry out. What's more, it also increases your risk of developing macular degeneration, which is an incurable condition that harms center eye vision, according to the Centers for Disease Control and Prevention (CDC).

5. Working on a computer all day could give you dry eyes

According to Steven Loomis, OD, of Roxborough Park, Colorado, president of the American Optometric Association, one of the most common symptoms of dry eyes is an eye that waters. This is due to the deterioration of the oily and mucous layers, which prevents the evaporation of tears, thereby causing the eye to compensate by producing more water. Dry eyes might also be caused by certain medications, such as antidepressants, inflammation, or even hormonal changes. 

 

To treat dry eyes, try the 20-20-20 rule, which is recommended by the Mayo Clinic - Every 20 minutes, spend 20 seconds looking at something that's at least 20 feet away. A warm compress could also help, as can artificial tears that help deal with tired eyes. 

 

6. Diabetes is the leading cause of blindness in the USA

Preventing diabetes is the most effective way to avoid diabetic retinopathy, which has been found to be the most common cause of blindness in the United States. In fact, 60% of patients with Type II diabetes will end up developing it, while almost all people with Type I diabetes end up developing it. 

 

Even though no symptoms appear during its early stages, it is very important to catch retinopathy as early as can be. With time, your vision may blur and you could even end up completely blind. Controlling blood sugar, cholesterol, and blood pressure can prevent it from getting worse. This condition can be treated through laser surgery, which can lessen the chances of further blindness.

7. After 60, macular degeneration is a major cause of blindness

Macular degeneration takes place when eye tissue begins to degenerate, leading to blurriness or loss of vision in the center of the eye. There are two distinct types of macular degeneration: dry and wet. If vision loss is caused by retinal fluid, then eye injections can treat it. 

 

Unfortunately, most cases are dry, for which no treatment is available. Risk factors for macular degeneration include smoking, a family history of the condition, lutein and zeaxanthin deficiencies, and not wearing sunglasses. 

 

8. Cataracts are common but highly treatable

Cataracts are a typical part of aging and usually appear around the age of sixty. Typical signs of a cataract include seeing faded colors, blurred vision, glare, double vision, and reduced night vision. Cataracts are linked to exposure to UV radiation or certain types of radiation therapy, such as the ones used in cancer treatment. Certain drugs such as prednisone may also increase the risk of cataract development. Luckily, cataracts are often very easy to cure. 

 

9. Damage to the optic nerve causes glaucoma

Glaucoma is renowned for being secretive and insidious, and the only way to detect it is through an eye test. It occurs when pressure builds up and starts to harm the optic nerve. The condition progresses very slowly, Loomis says, and it can take years for the nerve damage to become severe enough to cause vision problems. 

 

The risk is higher for diabetics or those with a family history. In most cases, treatment includes a daily eye drop to reduce eye pressure. If the drops fail to provide any tangible improvement, then surgery may be the only choice left. 

 

10. Your eyes tell a lot about your health

Your eyes actually act as an indicator of your overall health condition. Dry eyes can be symptomatic of lupus, rheumatoid arthritis, or even thyroid disease. Blurred vision could be indicative of diabetes or a tumor, and itchy eyes may be caused by an allergic reaction to contact lenses.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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