Some would say that eggs are considered as boring and tasteless, but if you ask me, I’d classify eggs as the most beneficial “superfood”.
They are stacked with a lot of essential nutrients – protein, vitamins, minerals, all those crucial fatty acids and most importantly they are so versatile, which enables us to incorporate them in, oh, so many finger-licking recipes.
Here are 12 health benefits we get from eggs:
1. Eggs boost your immune system
If you want to avoid any kind of infections, viruses or diseases make sure to include more eggs in your diet. One large egg contains 22% of selenium, a nutrient that protects our immune system and regulates the thyroid hormones.
A greater selenium deficiency in children can be the potential reason for developing Keshan disease and Kashin-Beck disease – severe conditions that affect the bones, joints and the heart.
2. You’ll reduce the risk of any heart disease
LDL cholesterol is widely known as the “bad” cholesterol because it’s clogging up the artery walls with fat molecules which results in an increased risk of getting a heart disease.
However, egg consumption seems to change the pattern of the LDL particles from small, dense LDL to large LDL, which believe it or not is a good thing.
Studies have actually shown that people who have mostly large LDL particles have a lower risk of getting a heart disease.
3. You’ll feel more energetic
One egg contains approximately 15% of the vitamin B2 which is also known as riboflavin. And in addition to the other 8 types of vitamin B, it helps the body to transform the food into fuel – in other words, the energy that drives us to get up and get going!
4. Your hair and skin will improve
B-complex vitamins are one of the most important ingredients for a healthy skin, hair, eyes, and liver. And eggs are full of vitamin B2 as well as B5 and B12.
5. You’ll improve your life
It is known that our body produces 11 essential amino acids that are crucial to sustaining life. However, in order for our body to function properly, we need all 20 of them.
And normally the other 9 of them can be found in eggs. Eggs contain all the essential amino acids in the proper amounts that we need.
6. Eggs raise the HDL (The “Good” Cholesterol)
If you aren’t familiar with the term HDL, it stands for High-Density Lipoprotein also known as the good kind of cholesterol. It is said that 2 eggs per day for whole 6 weeks increase the levels of HDL by 10%.
And people who have higher levels of HDL are less prone to heart diseases, strokes, and various other health problems.
7. Eggs will help protect your eyes
Another widespread effect eggs provide is protecting our eyes. Egg yolks contain large amounts of two essential antioxidants – Lutein and Zeaxanthin. These powerful nutrients tend to build up in the retina of the eye.
Studies show that consuming proper amounts of these ingredients can reduce the risk of possible cataracts and macular degeneration – two very common eye problems.
8. Eggs will improve your bones and teeth
Eggs are also known to be one of the few natural sources of Vitamin D which is very important for maintaining our bones and teeth healthy. Vitamin D helps the intestines absorb the calcium we get from food.
9. Consuming eggs more frequently will make you feel fuller and eat less
Eggs are high in quality protein seeing that one egg contains only 6 grams of clean protein. Therefore, they are quite fulfilling. When they’re included in a suitable diet, they can produce truly remarkable results.
In a recent study, two groups of people were given two types of breakfasts. The first group ate a bagel, while the second ate two eggs for whole 8 weeks. Both meals contained the same amount of calories.
The results were quite intriguing. People who ate eggs 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.
10. Eggs will lower the risk of Type 2 Diabetes
Eggs are rich in Choline – an important nutrient which is often grouped with the B vitamins. It is used to build the cell membranes and also has an important role in creating signaling molecules in the brain.
However, surveys have shown that 90% of the US population is getting less amount of choline than recommended. The dangerous side-effect of choline deficiency is a possible insulin resistance and type 2 diabetes.
To make sure that never happens, start including more eggs in your everyday meals. A single egg contains more than 100mg of this essential nutrient.
11. You’ll protect your liver
A Choline deficiency is also linked with the accumulation of hepatic lipid, which can be the reason for a non-alcoholic fatty liver disease. However, now that you know that one egg can contain all the way up to 147 mg of this important nutrient, make sure to start consuming more eggs. Not only it’s beneficial for your health, but it is very tasty as well.
12. Eggs will lower any kind of inflammation
Besides all the nourishing advantages eggs provide, they are also a big source of dietary phospholipids. These are also known as bioactive compounds which were proved to have a widespread effect on inflammation.
A recent study has shown that the phospholipids and choline we consume through eggs have the ability to reduce countless of inflammation biomarkers.