The rich nutritional density and profile of eggs makes them a perfect food for our body. They are one of the most common foods in the world, and although some people think that they’re way too rich in cholesterol, it’s an age-old lie invented by doctors in the past. In fact, eggs can raise the good (HDL) cholesterol in your body and prevent numerous cardiovascular diseases.
Eggs are actually one of the best foods you can eat. They contain a lot of protein as well as a variety of vitamins, minerals and amino acids that can help repair your muscles and tissues. Experts recommend consuming 3 eggs per day for a well-balanced diet, and while the yolks do contain cholesterol, it’s not the bad kind.
Cholesterol is a part of every cell membrane in our body and is essential for our wellbeing. The compound plays a part in the production of important hormones such as cortisol, estrogen and progesterone. Our liver produces cholesterol regularly, but the production is reduced when we eat cholesterol-rich foods. There are 2 types of cholesterol – one with a positive (HDL) and one with a negative (LDL) effect on our health. When the LDL cholesterol accumulates in the arteries, it can block them and obstruct the blood flow, which can result in life-threatening diseases and conditions. On the other hand, the HDL cholesterol eliminates the other type and carries it back to the liver where it’s broken down and expelled from the body. As we already said, eggs are rich in the good type of cholesterol, while the bad type can be found in processed, junk and fast food.
Here’s a portion of the nutritional profile of eggs:
- Protein: 6 gr.
- Healthy fats: 5 gr.
- Calories: 77
- Selenium: 20% of the recommended daily allowance
- Vitamin B2: 15% of the recommended daily allowance
- Phosphorus: about 10% of the recommended daily allowance
- Vitamin A: 7% of the recommended daily allowance
- Vitamin B5: about 8% of the recommended daily allowance
- Vitamin B12: 9% of the recommended daily allowance
- Folate: 5% of the recommended daily allowance
Here are some of the main health benefits of consuming a few eggs for breakfast:
Boost the development of your brain
Egg yolks contain a lot of choline, a compound which is vital for the development of the brain in infants and children. Experts recommend consuming eggs more often if you’re pregnant or lactating as it can boost your baby’s brain development and reduce the risk of breast cancer as well.
Keep your bones healthy
Eggs are rich in vitamin D, a vitamin we rarely get enough of. Vitamin D is important for our bones and prevents a variety of diseases and conditions including osteoporosis. We get most of the vitamin through sunlight as it’s present in only a handful of foods, with eggs on the list.
A large egg contains up to 2 mg. of iron, a mineral that can fight iron deficiency and anemia, a disease caused by the lack of red blood cells. Consuming eggs regularly will boost your body’s iron levels and keep you safe from this difficult disease.
Protect your eyesight
Another important nutrient found in eggs is lutein. Lutein is actually a carotenoid that prevents macular degeneration which is quickly becoming the leading cause of blindness. Besides lutein, eggs contain astaxanthin as well, a powerful antioxidant that can protect your eyes from UV-radiation.
Help you maintain your weight
Consuming eggs for breakfast is the perfect way of maintaining your weight. They will provide your body with a host of essential nutrients including protein, which will help you build up muscle mass and burn fat faster. Eggs are also highly satiating and will prevent food cravings which will result in weight loss.
When eating eggs, make sure to consume the yolks as well. Eat this superfood for breakfast every day, and you’ll surely notice the positive results soon.
Article and image source: http://www.healthyfoodhouse.com