Eggs are popular as an essential component of healthy diets, as they can provide the body with protein without excessive calories (7 grams of protein in an egg that contains 80 calories); According to the agency “Sputnik”.
Moreover, it improves the general health of the human being, as it is equipped with amino acids, antioxidants and healthy fats, according to a report on the “It Zys” website on health and diets.
In fact, the benefits of eggs aren’t limited to just the white part. The yolk contains a fat-fighting nutrient called choline, so choosing whole eggs can actually help reduce fat.
When choosing eggs, it is essential to choose “natural” organic products, which are government approved and free of antibiotics, vaccines or hormones.
As for the issue of the color of eggs, this is up to the person’s desire only, as the difference in color is due to the type of chicken, but both have the same nutritional value, according to Molly Morgan, certified sports nutritionist.
Benefits of eating eggs regularly
Here are 17 incredible health benefits that may result from regular eating eggs every day, which ultimately improve overall health. Eggs are also known as brain food.
In an International Journal of Obesity study, over an 8-week period two groups of participants ate a breakfast of either eggs or bread (in the form of sandwiches), which all contained the same amount of calories.
The results were staggering: the reduction in body weight in the group that ate eggs consistently was 65% greater than in the control group, and the reduction in fat volume was also 16% greater.
The body mass index and waist circumference also decreased more than the placebo group by 61% and 34%, respectively.
Lowering levels of inflammation
Eggs are rich in dietary phospholipids, which are biologically active compounds whose extensive effect on inflammation has been confirmed by studies. Reducing inflammation has significant health benefits, including reducing the risk of cardiovascular disease, as well as enhancing the body’s ability to break down fats, among others.
Reduce the risk of metabolic syndrome
Eggs are a good source for raising high-density lipoproteins, or what is known as good cholesterol, as people who have high levels of it face lower risks of heart disease, stroke, and other diseases.
Contributes to building muscle
The body needs a supply of protein to treat muscle tissue damage caused by exercise, and eggs are an excellent snack to do this.
Boost the immune system
One large egg can provide the body with about 22% of its recommended need for selenium, which supports the immune system and helps regulate thyroid hormones. Therefore, it is recommended to make eggs an essential part of children’s diet to protect them from heart and bone risks.
Increase energy levels in the body
One large fried egg can provide the body with 18% of its daily need of vitamin B 2, which is a member of the B vitamins family, which helps the body convert food into a source of energy production.
Make skin and hair healthier
Eggs are also rich in vitamin B5 and B12, and in general, B vitamins are very important for healthy skin, hair, eyes and liver, and support the nervous system and muscle strength.
Protecting the mind from nervous disorders
This is mainly due to the availability of choline, which is used in the production of acetylcholine, a neurotransmitter. According to studies, a deficiency of this substance is associated with neurological disorders and a decline in cognitive functions.
The abundance of “omega-3” acids, which is one of the most important healthy fats, is another element that supports brain health, protection against heart disease, arthritis, osteoporosis, Alzheimer’s and improves cognition. There are about 225 milligrams of it in each egg.
Enjoy stronger nails
Being a rich source of biotin — also a type of B vitamin — eggs are an effective helper in strengthening nails, according to research.
Reduce anxiety and stress levels
Studies have revealed that supplementing with lysine, an essential amino acid that the body cannot produce on its own, reduced levels of anxiety and stress. There are 455 milligrams of this ingredient in each large fried egg.
According to the World Health Organization, the daily requirement is 30 mg/kg, meaning a person weighing 70 kg (154 lbs) can get 22% of their needs from one egg.
Feeling full and eating less food
Eggs scored very high on the “satiety index,” a measure of foods’ ability to make people feel full.
Eye health support
Egg yolks contain two antioxidants, lutein and zeaxanthin. Antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision loss and blindness among the elderly.
In one study, participants who ate 1.3 egg yolks daily for four and a half weeks increased levels of zeaxanthin in the blood of between 114% and 142%, while lutein increased by 28% to 50%.
Orthopedic and dental support
This is because it is one of the natural sources that provide the body with vitamin D, and it helps in the absorption of calcium.
Improving the level of cholesterol in the body
Eggs increase the levels of good cholesterol in the blood, while increasing the size of the LDL particles, which become less harmful than the smaller particles. Nutritionists recommend eating no more than two eggs per day.
Reduce the risk of heart disease
Low-density lipoprotein transports its particles to the arterial walls and causes them to harden, while high-density lipoprotein helps remove these harmful particles from the arteries.
Also, as the LDL particle size changes to larger, the risk of cardiovascular disease decreases.
Promote liver health
One large egg contains between 117 and 147 milligrams of choline (depending on the method of cooking), and if this substance is reduced in the body, fat will accumulate on the liver, and of course providing the body with it limits the risks.
Reducing the risk of developing type 2 diabetes
Among the other negative effects of the lack of choline and the accumulation of fat in the liver, is the development of type 2 diabetes as well as the development of insulin resistance.