Many studies show that eggs actually improve your cholesterol profile.
Health Benefit of Eggs
Eggs Are Loaded With Choline, an Important Nutrient for the Brain
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins. Choline is an essential nutrient for human health and is needed for various processes in the body.
It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
A low choline intake has been implicated in liver diseases, heart disease and neurological disorders.
This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the baby.
Many people do not get enough choline. As an example, one study in pregnant, Canadian women found that only 23% reached the adequate intake of choline.
The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of choline.
SUMMARY
Choline is an essential nutrient that few people get enough of. Egg yolks are an excellent source of choline.
It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
A low choline intake has been implicated in liver diseases, heart disease and neurological disorders.
This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the baby.
Many people do not get enough choline. As an example, one study in pregnant, Canadian women found that only 23% reached the adequate intake of choline.
The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of choline.
SUMMARY
Choline is an essential nutrient that few people get enough of. Egg yolks are an excellent source of choline.
Eggs Contain High-Quality Proteins With a Perfect Amino Acid Profile
Proteins are the main building blocks of the body and serve both structural and functional purposes.
They consist of amino acids that are linked together, kind of like beads on a string, and then folded into complex shapes.
There are about 21 amino acids that your body uses to build its proteins.
Nine of these cannot be produced by the body and have to be obtained from the diet. They are known as essential amino acids.
The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a high-quality source of protein.
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.
SUMMARY
Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.
They consist of amino acids that are linked together, kind of like beads on a string, and then folded into complex shapes.
There are about 21 amino acids that your body uses to build its proteins.
Nine of these cannot be produced by the body and have to be obtained from the diet. They are known as essential amino acids.
The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a high-quality source of protein.
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.
SUMMARY
Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.
Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect the Eyes
There are two antioxidants in eggs that can have powerful protective effects on the eyes.
They are called lutein and zeaxanthin, both found in the yolk.
Lutein and zeaxanthin tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sunlight.
These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly
In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114–142% and lutein by 28–50%
SUMMARY
Eggs are very high in the antioxidants lutein and zeaxanthin, which can drastically reduce the risk of macular degeneration and cataracts.
They are called lutein and zeaxanthin, both found in the yolk.
Lutein and zeaxanthin tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sunlight.
These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly
In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114–142% and lutein by 28–50%
SUMMARY
Eggs are very high in the antioxidants lutein and zeaxanthin, which can drastically reduce the risk of macular degeneration and cataracts.
Eggs for Breakfast Can Help You Lose Body Fat
Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.
They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety.
For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss.
In one study, 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories.
The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours.
In another study that went on for 8 weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels.
• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).
SUMMARY
Eggs are very satiating. As a result, eating eggs for breakfast may reduce calorie intake later in the day and promote fat loss.
They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety.
For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss.
In one study, 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories.
The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours.
In another study that went on for 8 weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels.
• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).
SUMMARY
Eggs are very satiating. As a result, eating eggs for breakfast may reduce calorie intake later in the day and promote fat loss.
Not All Eggs Are the Same
It's important to keep in mind that not all eggs are created equal. Hens are often raised in factories, caged and fed grain-based feed that alters the final nutrient composition of their eggsHowever, conventional supermarket eggs are still a good choice if you can't afford or access the others.
SUMMARY
The nutrient content of eggs largely depends on how the hens were fed. Omega-3 enriched or pastured eggs tend to be richer in healthy nutrients.
SUMMARY
The nutrient content of eggs largely depends on how the hens were fed. Omega-3 enriched or pastured eggs tend to be richer in healthy nutrients.
The Bottom Line
Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need.
To top things off, eggs are cheap, taste awesome and go with almost any food.
They really are an Exceptional Superfood.
To top things off, eggs are cheap, taste awesome and go with almost any food.
They really are an Exceptional Superfood.
Information about Superfoods
Superfood are food that help us to ensures short and long term health and to get a physical body that is strong, flexible and fit through each stage of our lifes.
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