What do you usually eat for breakfast? Are you one of those people who like to start their day with some fried egg or omelet?
Eggs are often described as a “superfood” by health experts because of the long list of health benefits they offer. If you are not aware of how eggs can improve your health, below are seven reasons why you should eat more eggs starting now:
Eggs contain several essential nutrients
There are a variety of vitamins and minerals contained in a single piece of egg, so it is considered as one of the most nutritious foods around. If you eat one regular size boiled egg, you can avail of the following essential nutrients:
- Selenium – 22% of the recommended dietary allowance
- Vitamin B2 – 9% of the recommended dietary allowance
- Phosphorus – 9% of the recommended dietary allowance
- Vitamin B5 – 7% of the recommended dietary allowance
- Vitamin A – 6% of the recommended dietary allowance
- Folate – 5% of the recommended dietary allowance
In addition, it can give you 77 calories, 5 grams of healthy fats, and 6 grams of protein. It has small amounts of carbohydrates, iron, calcium, vitamin E, zinc, and manganese too.
Eggs can help in cholesterol management
You have probably heard that eggs are high in cholesterol and that eating them is bad for your cholesterol levels. The first part is true — which is: eggs have more cholesterol than other foods — as a large size egg contains about 212 milligrams of cholesterol, which is more than 50% of the recommended dietary allowance of 300 milligrams. However, the second part — which is: eggs are bad for your cholesterol levels — is not exactly accurate.
According to research studies, cholesterol that comes from the food that you eat does not necessarily cause an increase in your blood cholesterol levels. If you eat something high in cholesterol, your body reacts by simply making the liver produce lesser amounts of cholesterol than it normally does.
What eggs actually do is enhance your cholesterol profile. They increase your HDL or good cholesterol levels and work on your LDL or bad cholesterol so that your risk of heart disease is reduced. Over the years, there have been numerous studies on the relationship between eggs and heart disease, and not one of them has concluded a link between the two.
Eggs can improve brain function
Eggs are overflowing with choline, which is a nutrient that is associated with the B-complex vitamin group. It plays a critical role in various bodily processes, particularly in the synthesis of the neurotransmitter acetylcholine and in the building and development of cell membranes. It is also key to the production of signaling molecules in the human brain.
According to one study, people who have low choline levels in the body are more likely to develop neurological disorders, heart disease, and liver disease. In another study, pregnant women who do not take enough choline are prone to suffering from neural tube defects and having a baby with reduced cognitive function.
Eggs are loaded with amino acids
Amino acids are the building blocks of proteins. They are essential in protein building, neurotransmitter synthesis, hormone production, and many other vital bodily processes and functions.
To efficiently build proteins, your body requires 21 different types of amino acids. However, only 12 of them are naturally produced in your body, and the other 9 have to come from the foods that you eat.
By eating eggs, you can supply your body the amino acids that it needs for protein building, enhancing your muscle mass and bone health, lowering your blood pressure levels, helping you lose weight, and fueling your body.
Eggs can lower the risk of heart disease
A lot of people think that just because eggs contain more cholesterol than other foods, they must not be good for the heart. The truth is that eggs and heart health have no association whatsoever.
Through the years, multiple studies have been conducted to find out how eggs affect heart health and function. And, not one of them has found any link between eggs and heart disease. Their findings, based on almost 300,000 test subjects, show that eating eggs really does not increase your odds of heart attack, stroke, or other heart complications.
However, there have been some research studies that found that those with diabetes who consume eggs develop a greater risk of heart disease.
Eggs can help in weight loss
If you want to lose weight, you should seriously consider adding eggs into your diet plan. Eggs are rich in protein and several other essential nutrients, so they can provide your body what it needs to properly carry out its functions day in and day out. In addition, eggs contain few calories and are quite filling. Even if you just eat one or two per meal, you can feel full right away and avoid eating more.
There was a study where 30 overweight test subjects had eggs for breakfast rather than bagels. They said they felt full quite fast, and they actually consumed less food for the next 36 hours. Over the course of eight weeks, they showed significant weight loss and decreased risk of high blood pressure, high cholesterol, and other diseases.
Eggs can enhance your sex life
Eggs are an excellent source of essential nutrients that are key to optimal sexual health. They are loaded with vitamin B5 and vitamin B6, which are crucial to hormone balance in the body and lowering stress levels, ensuring that your libido or sex drive is great.
Regular egg consumption promotes the production of testosterone, which is the primary male sex hormone that regulates sexual desire, and contributes to firm erections and high sexual stamina and endurance. Whether fried, scrambled, poached, or boiled, eating an egg before having sex can boost your energy and libido, helping you perform better and last longer in bed.