This Is Why You Need to Eat Eggs Every Day

This Is Why You Need to Eat Eggs Every Day

Chicken was domesticated hundreds of years ago and ever since people have been enjoying chicken eggs and meat. The egg has taken found a place in cuisines all over the world. Eggs are synonymous with Easter and many other celebrations. There are lots of types of eggs available nowadays, the most common ones are chicken eggs while more fancy options include goose, quail and duck eggs.

The cholesterol question

For many years eggs have been blamed to be high in cholesterol, saying that it’s more of a risk for your health than good food. Doctors advised people with high cholesterol levels to avoid eating them. Now we know that cholesterol in foods including eggs has much lower effect on blood cholesterol than saturated fat we consume. If your doctor advised you to change your diet to keep your body healthy, you should listen to the professional. But if you’re just curious about cholesterol, you should know that saturated fat is more dangerous for people than cholesterol in foods. Healthy fats can be found in oils, eggs and seeds. Saturated fats can be found in fast food, canned food, etc. It’s always a good idea to eat more fruits, fibre, vegetables and minimize the amount of unhealthy carbs and sugars. If you’re concerned about blood cholesterol or have a question about eggs in your diet, you should consult your GP.

Increase the amount of essential minerals

Eggs are rich in zinc, iron, phosphorus and other healthy minerals that your body needs. For example, women body requires iron due to menstruation, and not getting enough of it can leave you feeling grumpy, tired and run down. Zinc helps your immune system fight harmful bacteria and infection and burn food into energy. Phosphorus keeps your teeth and bones healthy.

As a little bonus, there are minerals in small amounts that are hard to find in other foods: iodine that makes thyroid hormones and selenium, which is a powerful antioxidant that helps prevent cancer. As another bonus, eggs are incredible easy to cook, just check these delicious sandwiches.

Nutritional facts

Eggs are an affordable source of quality protein. Egg whites are the best source of protein, and the whole egg contains vitamin B2. Egg whites feature lower amounts of cholesterol and fat than yolk. The whites contain a lot of vitamin B6, B12, D, selenium and minerals including iron, zinc and copper. Egg yolks contain more fat and calories. Those cholesterol stories about eggs are mostly about yolks. But they are rich in vitamins D, E, K and A and lecithin which improves emulsification in homemade mayonnaise and hollandaise.

Some eggs contain omega-3 fatty acids but you should check the package for more information. The amount of nutrients can change depending on what the chickens have been fed. Eggs are rich in all 9 amino acids, the ones our bodies cannot produce and have to get from foods.

Protect your liver

B-vitamins aren’t the only reason you should incorporate more eggs into your diet. They are rich in choline, which is an essential nutrient that decreases the chance of hepatic lipid, which can cause fatty liver disease. One egg contains between 117 to 147 milligrams of choline depending on your cooking method. Choline is especially beneficial for female health.

Protect your brain

Eggs are famous brain food thanks to choline. Cell membranes contain this component because it helps synthesize acetylcholine. According to studies, lack of choline is proved to cause neurological disorders and can negatively affect cognitive functions. Most people on earth eat less choline than our bodies require, so adding eggs to your diet is a good idea. Check this simple recipe out for an effortless, healthy dish.

Boost your immune system

Immune system protects your body from viruses, diseases and infections. Eggs can prevent most of these by supplying your body with selenium: a nutrient that supports your immune system and keeps many diseases at bay. Selenium is especially important for children. If kids don’t get enough of it, they can develop conditions that affect bones, heart and joints. You only need 2 eggs per day to get enough selenium.

Lower your inflammation

Eggs are rich in phospholipids, which are compounds that can lower inflammation. Dietary intake of this compound can lower the risk of cardiovascular diseases and improve the ability to break down fat. If you need a healthy way to reduce inflammation, incorporate eggs to your diet. As always, if you have serious health concerns, you should consult your doctor before changing your eating patterns.

Reduce risks of heart disease

Eggs have found to decrease risk of heart diseases. Cholesterol can block the arteries by transporting fat molecules into artery walls. Egg particles can remove these unhealthy molecules from the walls and decrease the risk of atherosclerosis. Even though eggs have known to increase cholesterol levels, they have bigger particles that lower risks of cardiovascular problems.

Reduce levels of stress and anxiety

If your body doesn’t get enough essential amino acids, you can experience mental effects. If you experience stress and anxiety, try adding more eggs to your diet. They contain lysine which regulates serotonin in your body and improves the work of the nervous system.

Eat less and feel fuller

Eggs are rich in quality protein and contain more of it than all sources measured against them. High protein foods have positive effects on appetite. When you’re craving for something, eggs can take the edge off. They significantly contribute to the feeling of fullness; many diets have them as a must-have ingredient.

 

Categories: Kitchen

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