All the Reasons Why Egg Should be a Part of Your Diet
Healthy Living

All the Reasons Why Egg Should be a Part of Your Diet

Mehvish Hamdare profile Authored by Mehvish Hamdare on 10 Oct 2014 - 16:52.

Think of eggs and it reminds you of the jingle 'Sunday ho ya Monday roz khao ande'. On the occasion of World Egg Day, on October10, the focus brings us to Eggs-one of the healthiest breakfast options or a snack.

Eggs have been long derided as unhealthy for cholesterol reasons, but recently it has changed its image as one of the best foods that can help shift body fat. Eating eggs improves control over appetite and reduces unhealthy snacking on high-fat food. An egg or two is a great way to fill up without packing on the pounds as they are low in calories.

Eggs have been a breakfast staple around the world (be it in the form, boiled egg, egg fry, scrambled eggs) from time immemorial and yes it’s for all the good reasons.

They are packed with goodness of high-quality protein and antioxidants, plenty of vitamins and minerals, vital to maintaining good health and well-being.

Many of us believe that eating eggs may be bad for your health. Here are few reasons to justify why eating eggs can be the right choice for you, to make you healthier, slimmer, and stronger.

One little egg is packed with several vitamins which are essential for your health. 1 egg provides around 85 kcals and 6.5 grams of protein and 6.5 grams of fat.

Eggs can be heart healthy

Mostly eggs have a bad reputation due to the cholesterol in the yolk. So if you are concerned about the cholesterol content in eggs, you can still enjoy the many benefits of eggs by just opting for the egg white. Eating up to one egg daily does not increase the risk of heart disease in healthy people, advises the Harvard School of Public Health, unless you have high cholesterol or diabetes, don’t eat more than three egg yolks weekly, or only eat egg whites because the yolk contains all of the fat and cholesterol. Few studies suggest that an addition of one egg per day to a normal fat diet could raise HDL-c levels and decreased the ratio of TC to HDL-c.

Good for your eyes

Eggs are great for the eyes as egg yolks contain large amounts of both Lutein and Zeaxanthin that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration. A study published in the Journal of Nutrition, found that eating one egg per day can increase levels of both lutein and zeaxanthin. Researchers found that lutein levels were increased by 26% and zeaxanthin levels by 38% during the weeks that study participants consumed one egg per day.

Promotes brain health

Egg contains choline aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles Choline also improves brain function and the ability to concentrate.

Eggs for healthy pregnancy

Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Eggs also have a B vitamin that is important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby's brain and spinal cord development. 

Eggs can help to protect our bones

Eggs are one of the only foods that contain naturally occurring vitamin D our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.  Eggs are also rich in calcium and phosphorous which makes them even more effective. Thus, it can help prevent osteoporosis and can increase bone density.

Eggs promote healthy hair and nails

Your hair and nails are made of protein and eggs are the best sources when it comes to protein. Eggs are also rich in sulphur containing amino acids and biotin which helps in enhancing hair growth and improves the quality of nails and also may help with brittle nails.

Play a role in weight loss

Did you know that eating eggs can help you lose weight?The high-quality protein in eggs helps you to feel fuller longer, thus helps in avoiding overeating and helps to stay energized, which contributes to maintaining a healthy weight A study published in the journal of the American College of Nutrition found that egg consumption was associated with increased satiety and decreased cravings. Another study conducted by the "International Journal of Obesity" found that participants who included eggs as part of a healthy eating plan reduced their body mass index significantly more than those who did not.

So include an egg as part of your healthy diet.

 

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*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.