If you’re trying to lose weight, eggs are “Superfoods.” They are loaded with nutrients, some of which are rare in the modern meals. Eggs are among the most nutritious foods on the planet.
A single large 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 good amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
With only 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs contains various trace nutrients that are vital for good health. Eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
High Cholesterol In Eggs Don’t Affect Blood Cholesterol
The liver produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out. The effect of eating eggs varies between individuals In 70% of people, eggs don’t raise cholesterol at all.
Eggs Raise “Good” Cholesterol
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol. People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.
Eggs Contain Choline, a Critical 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 signaling molecules in the brain, along with various other functions. The symptoms of choline deficiency are serious and fortunately, rare.
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
Eggs Reduce The Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol. It is well known that having high levels of LDL is linked to an increased risk of heart disease.
But many people don’t realize that LDL is divided into subtypes based on the size of the particles. There are small, dense LDL particles and large LDL particles. 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.
Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that eggs improves LDL.
Eggs Contain Lutein and Zeaxanthin – A Major Benefit for Eye Health
Aging is bad for eyesight. There are several nutrients in eggs that help protects the eyes against degenerative diseases that can affect our eyes.
Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate 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 contain large amounts of both lutein and zeaxanthin. In one controlled study, 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.
Eggs Are Loaded With Omega-3 and Helps Lower High Blood Fat (Triglycerides)
All eggs are not created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well-known risk factor for heart disease.
Studies show that consuming omega-3 enriched eggs is a very effective way to lower high blood fat (triglycerides). In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.
Eggs are nature’s perfect food.
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.
Eggs are an excellent source of protein, with a single large egg containing six grams of it. Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.
Eggs Helps You Lose Weight
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satisfying foods to cause feelings of fullness and reduce later calorie intake. In one study of 30 overweight people, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. One omelet can take the place of an entire meal and leave you full and satisfied for up the 6 hours.
Eating More Than One Egg A Day Is Safe To Eat
Studies clearly show that eating up to three whole eggs per day is perfectly safe. There is no evidence that going beyond that is harmful — it just hasn’t been studied. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.
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