The cheapest and easiest way to increase protein levels in our body are eggs. One egg, containing 85 calories, 7 gr proteins, 9 amino acids, vitamins, minerals and antioxidants can boost your health.
When buying eggs the most important thing is to check the label. Whenever you can buy organic eggs, they don’t contain any antibiotics, vaccines and hormones and are USDA approved. According to Molly Morgan, RD and a board certified sports specialist how lives in New York, the color has no significance to the nutritional value, only to the type of chicken.
HERE ARE SOME OF THE EFFECTS THAT EGGS HAVE ON OUR BODY:
1. REDUCES THE RISK OF HEART DISEASE
We’ve all heard about two types of cholesterol: the “good” (HDL), and the “bad” (LDL). The particles of the bad cholesterol transport its fat molecules into artery walls, causing blockade and atherosclerosis. And the good cholesterol cleans the fat molecules from the artery walls. The sizes of the LDL particles differ – smaller LDL particles, make us prone to heart diseases. So when you eat eggs, they transform the smaller LDL particles into bigger ones and in effect, they reduce the risk of cardiovascular diseases.
2. EGGS BOOST THE IMMUNE SYSTEM
Eggs give a significant boost to the immune system; they are very healthy for our bodies. One big egg supplies 22% of the recommended daily allowance of selenium. Selenium regulates the thyroid hormones and supports the immune system. The lack of selenium increases the risk of developing Keshan or Kashin-Back (affects the bones, heart and joints). They can protect you from infections, diseases and viruses. They are especially good for children.
3. IMPROVE YOUR CHOLESTEROL PROFILE
If you want to be healthy you need to lower the LDL cholesterol levels. The best way to do this is eating eggs as they contain a lot of cholesterol, 212 mg. per egg. And no, this won’t raise the bad cholesterol. But, if you want to be certain, studies had shown that eggs increase the good cholesterol and increase the size of the LDL particles, from small into big.
4. THEY INCREASE YOUR ENERGY
Containing 15% of the recommended daily allowance of B2 (riboflavin). B2 helps the body to convert the food into fuel so it can have energy. That’s way eggs are one of the best foods if you exercise.
5. THEY IMPROVE SKIN AND HAIR
For a great hair and skin texture, eye vision and liver function, we need B-complex vitamins. B2, B5 and B12 are vitamins that ensure the proper function of nervous system, and all of them are found in eggs.
6. MAKE YOU FEEL FULLER
Eggs are one of the richest sources of high-quality proteins, which have a positive effect on your appetite and, having high rating on the satiety index, will make you satiated for a longer time.
7. HELP YOU LOSE WEIGHT
As we mentioned, eggs have satiating power which relates them to weight loss. A study of two groups; one had eggs for breakfast and the other bagels, containing the same amount of calories showed that the egg group lost 65% more weight, 16% more body fat and 61% reduction of body mass. And reduced the waist area by 34%.
8. PROTECT THE BRAIN
Eggs contain choline from which are compounded every cell membranes and it help in synthesizing acetylcholine, an important neurotransmitter. Some studies show that the lack of choline is related to reduce cognitive function and neurological disorders. Besides knowing this, 90 % Americans don’t take recommended daily amount of choline.
9. THEY CAN SAVE YOUR LIFE!
The body, to sustain itself, produces 11 amino acids. But it requires 20 amino acids. 9 of them are found in eggs. Muscle waist weakened immune response, fatigue and changes in the texture of the skin or hair are results of lack of 9 amino acids.
10. REDUCTION OF STRESS AND ANXIETY
In 2004, a study published in Proceedings of the National Academy of Sciences explained that lysine, when added to the diet, reduces the stress and anxiety levels, through modulation of serotonin in the central nervous system. So the lack the 9 amino acids can lead to issues with mental health.
11. THEY PROTECT THE EYES
Eggs contain two important antioxidants that protect the eyes, lutein and zeaxanthin. Present in the egg yolk, they can reduce the risk of muscle degenerative and reasons of compromised vision and blindness in elderly people.
12. IMPROVE BONES AND TEETH
Vitamin D – the essential vitamin for teeth and bones- makes eggs one of the best sources. Vitamin D helps absorption of calcium – crucial to health of the bones, heart, colon and metabolism.