Eggs are an amazing natural product, which is the cheapest and easiest way to increase your daily protein intake. A single egg has about 7 gr. of protein and 85 calories.
Eggs are also known as health boosters. They are rich in essential amino acids, antioxidants and minerals such as iron. When you eat an egg, eat it whole: the yolk contains choline, a nutrient that fights fat, so whole eggs can actually reduce your weight over time.
When buying eggs, make sure you check the label. Organic eggs are best, as they are approved by the USDA and don’t contain antibiotics, vaccines or hormones. The color varies depending on the type of chicken, but the nutritional value is the same, according to Molly Morgan, RD, a certified sports specialist dietitian from New York.
Eggs have numerous ways in which they improve your health, but there are the top 12 effects of eggs on the body:
- You significantly reduce the risk of developing heart disease
There are two types of cholesterol: the “good” one (HDL) cholesterol, and the “bad” (LDL) cholesterol. The LDL cholesterol is called bad because its particles transport their fat molecules into artery walls, effectively clogging them and causing atherosclerosis. The HDL cholesterol has the reverse effect, removing the fat particles from the arteries. The LDL cholesterol particles vary in size – people with smaller, denser particles have increased risk of heart diseases compared to people with larger particles. That’s where the eggs work wonders – they transform the smaller LDL particles into bigger ones, drastically reducing the risk of cardiovascular diseases.
- Eggs boost the immune system
The famous saying about the apple could soon be changed to “an egg a day keeps the doctor away”. Many people don’t know this, but eggs can significantly boost the immune system. A single big egg contains 22% of your RDA of selenium, a nutrient that supports the immune system and regulates the thyroid hormones. Not enough selenium in your body, and you are more prone to developing Keshan or Kashin-Beck disease, which affect the bones, heart and joints. Eggs are especially healthy for children. Add an egg or two in your diet if you don’t want infection, viruses and diseases in your body.
- Eggs improve the cholesterol profile
We know about the good and bad cholesterol, and we know that we need to reduce the bad type in order to be healthy. Eggs contain a lot of cholesterol, but that doesn’t mean that they raise the bad one. There is 212 mg. of cholesterol in just one egg. But, if you have doubts about the eggs and their cholesterol content, studies have shown that they actually increase the good (HDL) cholesterol, while increasing the size of the LDL particles. By doing this, eggs improve your cholesterol profile.
- You will have more energy
Eggs contain 15% of the daily intake of vitamin B2, or riboflavin. This vitamin helps your body convert food into energy, so it’s no wonder that eggs are one of the best foods for toning your body.
- Eggs improve the skin and hair
B-complex vitamins are required for great hair, skin, eyes and liver. Eggs contain the B2, B5 and B12 vitamins and ensure proper function of the nervous system.
- You will feel fuller and eat less
As we mentioned at the start of this article, eggs are one of the richest sources of quality protein. High protein foods have a positive effect on appetite, and this has been confirmed by many studies. Eggs score a high rating on the Satiety index, and will make you feel fuller for a longer time.
The satiating power of eggs have made them strongly linked to weight loss. In one study, subjects divided into two groups were given a breakfast of either eggs and bagels, containing the same amount of calories. The results showed that the egg group lost 65% more weight, 16% more body fat and saw a 61% reduction in the body mass index. They also had a 34% reduction in their waistline!
Eggs are great for the brain. They contain choline, a nutrient that is a component of cell membranes and is needed to synthesize acetylcholine, an important neurotransmitter. According to studies, choline deficiency is linked to neurological disorders and decreased cognitive function. Even knowing its importance, 90% of Americans don’t take the recommended daily amount of choline.
The body produces 11 amino acids to keep itself alive. However, it requires 20 amino acids. The remaining 9 can be found in eggs. Lack of these 9 amino acids leads to muscle wasting, weakened immune response, fatigue and texture changes on the skin or hair.
- You will reduce the stress and anxiety
The deficiency of the 9 amino acids we mentioned previously can lead to mental health problems. In 2004, a study published in Proceedings of the National Academy of Sciences, explained how supplementing people’s diet with lysine had reduced their stress and anxiety, probably by modulating the serotonin in the central nervous system.
- You will protect your eyes
Eggs contain lutein and zeaxanthin, two antioxidants that protect your eyes. They are present in the yolk, and can reduce the risk of macular degeneration and cataract, the main causes of impaired vision and blindness in older people. A research published in the American Journal of Clinical Nutrition showed that people who ate 1.3 egg yolks daily for just over a month saw increased levels of zeaxanthin by 114-142%. They also had increased levels of lutein in their blood by 28-50%.
- You will improve your bones and teeth
Eggs are a great source of vitamin D, an essential vitamin for the teeth and bones. This vitamin helps the absorption of calcium, which is crucial for healthy bones, heart, colon and metabolism.