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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Eggs: the Simplest Food to Help You Shed That Extra Weight

Nutrition experts continue telling us to stay away from many traditional breakfast staples, such as pancakes soaked in butter and drizzled with maple syrup, buttered toast, fried bacon or sausages, and even most kinds of cereal. But not all hope is lost, as there is one staple breakfast food you shouldn’t part ways from - eggs! As a matter of fact, dietitians say that eating eggs in moderation isn’t just safe for your cardiovascular health, they also point out that eggs can very much be the simplest, most affordable, and versatile ingredient that will help you lose or maintain a healthy weight.

In this article, we’ll explain the whys and hows of using eggs to shed those extra pounds by providing you with 6 simple and handy tips. 

1. The nutrition profile of eggs promotes healthy weight loss

Many low-calorie foods may fill your stomach, at least temporarily, but they will not be beneficial for your health, and you'll need to count on other foods to provide you with all the proteins, vitamins, and antioxidants you need to stay healthy, build muscle, and lose weight. Eggs have quite a unique nutrition profile, as they contain a ton of beneficial nutrients while also being low in calories - 1 egg contains 74 calories. 

In fact, an average egg has about 6 grams of protein. Eggs are also considered to be a complete source of protein, which means that they contain all the essential amino acids necessary for human health. In addition, a high protein diet is known to contribute to weight loss, in particular, so you'll be staying healthy and shedding excess weight by eating eggs. 

Apart from proteins, eggs also contain plenty of important nutrients and are rich in antioxidants, namely lutein and zeaxanthin that are known to boost eye health and prevent free radical damage, all with no sugar, so eggs are an excellent way to start your day, even if you're dieting. 

2. Egg whites alone aren't good enough

If you're used to making egg white omelets while you're dieting to avoid any fats contained in egg yolks or to cut calories, even more, consider this. One large egg has around 5g of fat - this is less than 10% of the daily fat intake for someone consuming 2,000 calories per day. In fact, the precious nutrients present in egg yolk outweigh the relatively marginal fat and cholesterol levels. 

Choline, an essential nutrient most of us are deficient in, that's contained only in egg yolks (as well as other animal and plant foods such as beans, poultry, and beef) has been actually found to boost the metabolism. In turn, just one large egg will be able to provide about 25% of your daily need in choline. 

Another nutrient many of us don't get enough of, especially now that we stay a lot indoors, is vitamin D, and guess what? Egg yolks are one of the very few foods that contain this vitamin naturally. What's more, a 2018 study even found that people deficient in Vitamin D had more belly fat than those who weren't, so the vitamin may also be involved in metabolism. 

Lastly, the antioxidants we mentioned in the previous section, too, are only present in the yolk, so it's best to eat whole eggs instead of just the protein-rich egg whites to reap all the weight loss benefits eggs have to offer. 

3. Combining proteins and fats is crucial when dieting

This tip follows from the previous one, even further accentuating the importance of eating eggs whole and even further supplementing them with healthy fat sources, such as nuts, olive oil, avocados, and fatty fish. Nutrition experts point out that combining fats with proteins in a meal is crucial to stay full for a longer time, which is one of the major problems for those who are dieting and try to limit their food intake. This is because fats help delay the digestion of foods, helping you to stay fuller, so they're actually beneficial for weight loss when consumed in moderation. 

It's also a good idea to add an egg, either boiled, sunny side up, or scrambled when eating plant-based foods such as salads or stews, as the egg will render the plant-based meal more filling while also providing some protein to an otherwise carb-based meal. So, eggs make an excellent companion for vegetable-based meals, too!

4. Eggs are the perfect energizing food pre- and post-workout

 

Exercise is a key component of any weight loss journey, as I'm sure you already know. But without a healthy and protein-rich snack before or after any exercise, it will be difficult to see results from an exercise routine very fast. The truth is that nutrition and exercise go hand in hand when you're trying to lose weight, and what you eat around your workout and throughout the day is just as important as the workout plan you're following. Eggs are a great way to give you energy before a workout, as well as a healthy and lean source of protein that will help your rebuild your muscle tissue after the damage sustained during a workout. 

Don't fall for the myth of gulping down raw eggs, though, as experts warn that eating eggs raw can be dangerous. This has mainly to do with raw eggs being a common carrier of salmonella, which is killed during cooking. Also, dietitians point out that you will actually be able to absorb fewer nutrients from a raw egg than a cooked one. This is particularly true when it comes to protein absorption, with studies showing that by cooking an egg you can almost double the amount of protein you will absorb from it. 

5. Eating eggs is beneficial for your internal organs and brain
Everything in our body is interconnected, and a deficiency or malfunction in one organ and even a minor thing like a bad mood or a stressful day can actually hinder your weight loss, too. This is why we stress the importance of healthy nutrition combined with a lower calorie intake so much, as without a healthy body and mind, reaching those weight loss goals will be a lot more difficult for you. 

The nutrients present in eggs can actually target different organs involved in digestive and metabolic health. For example, eggs are rich in iodine and selenium, two minerals crucial for thyroid health. The thyroid gland, in turn, plays a crucial role in weight regulation and growth, which is exactly why people with thyroid issues are often either underweight or overweight. The choline content of eggs, in turn, has been known to improve liver health, the functioning of which is detrimental for a healthy metabolism. Choline is also important for brain health and cognition. 

And this isn't the only way eggs can benefit your well-being. To learn more about the health benefits of eggs, read on in our article titled The Incredible Health Benefits of Eggs- read me next post.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs