Eating an egg a day might just be the
easiest and cheapest way to up your protein intake. Beyond easily upping
your daily protein
count— each 85-calorie, an egg packs a solid 7 grams
of muscle-builder—eggs also boosts your health. Why?. Eggs loaded with
amino acids, antioxidants and iron.
Don’t just reach for the whites,
though; the yolks boasts a fat-fighting nutrient called Choline, so
opting for whole eggs can actually help you trim down.
attention to the labels. You should be buying organic, when possible.
These are free from antibiotics, vaccines and hormones. As for color,
that’s your call.
of chicken—eggs have the same nutritional value, says Molly Morgan, RD,
a specialist dietician based in New York. Below are 12 incredible
effects the mighty egg can have on the human body. And to blast fat
fast—and live your healthiest, happiest life—don’t miss all these
quarter (22%) of your RDA of selenium, a nutrient that helps support
your immune system and regulate thyroid hormones. Kids should eat eggs,
especially. If children and adolescents don’t get enough selenium, they
could develop Keshan disease and Kashin-Beck disease, two conditions
that can affect the heart, bones and joints.
- YOU’LL IMPROVE ON YOUR CHOLESTEROL PROFILE
that practically everyone knows: 1) High cholesterol is a bad thing; 2)
There are good and bad kinds of cholesterol; 3) Eggs contain plenty of
it. Doctors are generally most concerned with the ratio of “good”
cholesterol (HDL) to bad cholesterol (LDL). One large egg contains 212
mg of cholesterol, but this doesn’t mean that eggs will raise the “bad”
kind in the blood. The body constantly produces cholesterol on its own,
and a large body of evidence indicates that eggs can actually improve
your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol
while increasing the size of LDL particles.
- YOU’LL REDUCE YOUR RISK OF HEART DISEASE
cholesterol because LDL particles transport their fat molecules into
artery walls, and drive atherosclerosis — basically, gumming up of the
arteries. (HDL particles, by contrast, can remove fat molecules from
artery walls.) But not all LDL particles are made equal, and there are
various subtypes that differ in size. Bigger is definitely better — many
studies have shown that people who have predominantly small, dense LDL
particles have a higher risk of heart disease than people who have
mostly large LDL particles. Here’s the beauty part: Even if eggs tend to
raise LDL cholesterol in some people, studies show that the LDL
particles change from small and dense to large, slashing the risk of
- YOU’LL HAVE MORE GET-UP-AND-GO
RDA of vitamin B2, also called riboflavin. It’s just one of eight B
vitamins, which all help the body to convert food into fuel, that in
turn is used to produce energy. Eggs are just one of the 25 Best Foods
for a Toned Body!
for healthy skin, hair, eyes, and liver. (In addition to vitamin B2,
eggs are also rich in B5 and B12.) They also help to ensure the proper
function of the nervous system.
- YOU’LL PROTECT YOUR BRAIN
because of an essential nutrient called choline. It’s a component of
cell membranes and is required to synthesize acetylcholine, a
neurotransmitter. Studies have shown that a lack of choline has been
linked to neurological disorders and decreased cognitive function.
Shockingly, more than 90% of Americans eat less than the daily
recommended amount of choline, according to a U.S. dietary survey.
body can do: It can make 11 essential amino acids, which are necessary
to sustain life. Thing is, there are 20 essential amino acids that your
body needs. Guess where the other 9 can be found? That’s right. A lack
of those 9 amino acids can lead to muscle wasting, decreased immune
response, weakness, fatigue, and changes to the texture of your skin and
- YOU’LL HAVE LESS STRESS AND ANXIETY
that can be found in an egg, it can have mental effects. A 2004 study
published in 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
- YOU’LL PROTECT YOUR PEEPERS
and zeaxanthin — have powerful protective effects on the eyes. You won’t
find them in a carton of Egg Beaters — they only exist in the yolk. The
antioxidants significantly reduce the risk of macular degeneration and
cataracts, which are among the leading causes of vision impairment and
blindness in the elderly. In a study published in the American Journal
of Clinical Nutrition, participants who ate 1.3 egg yolks per day for
four-and-a-half weeks saw increased blood levels of zeaxanthin by
114-142% and lutein by 28-50%!
- YOU’LL IMPROVE ON YOUR BONES AND TEETH
of Vitamin D, which is important for the health and strength of bones
and teeth. It does this primarily by aiding the absorption of calcium.
(Calcium, incidentally, is important for a healthy heart, colon and
metabolism.) For more easy metabolism-boosting tips, check out these
protein that all other sources of protein are measured against them.
(Eggs get a perfect score of 100.) Many studies have demonstrated the
effect of high-protein foods on appetite. Simply put, they take the edge
off. You might not be surprised to learn that eggs score high on a
scale called the Satiety Index, a measure of how much foods contribute
to the feeling of fullness.
power, eggs have been linked with fat loss. A study on this produced
some remarkable results: Over an eight-week period, people ate a
breakfast of either eggs or bagels, which contained the same amount of
calories. The egg group lost 65% more body weight, 16% more body fat,
experienced a 61% greater reduction in BMI and saw a 34% greater
reduction in waist circumference!
better for adult, while the egg yolk is good for children, the white
part of an egg between the shell and the egg yolk are rich in protein,
sodium, selenium, folate and calcium. Besides minerals, an egg white
offers around 16 calories. Since the white part of the egg carries no
saturated fats or cholesterol, eating it is considered healthy; however,
it can also have side-effects.
according to doctors, eating a high amount of protein can be dangerous
if you suffer from kidney problems. People with low Glomerular
filtration rate could be afflicted by acute kidney injury because of the
high biological value of egg protein. 0.6 to 0.8 grams of protein is
the recommended daily intake for people who suffer from impaired renal
proteins come from eggs. So, it is recommended to eat not more than a
couple of eggs daily. People who have acute liver problems should
consult their doctor before starting a diet that includes egg whites.
foods in your diet plan, but you need to make sure that they are
properly boiled or fried and that you don’t eat more than couple of eggs
daily. On the other hand, it is also recommended to eat, at least, one
or two eggs daily.