As one of the cheapest forms of protein, eggs are an excellent choice when it comes to a healthy diet. One egg alone is packed with 6-gram of protein and 14 other key nutrients.
Furthermore, they are also easy to be cooked and can fit into many recipes. Boiled, half-cooked, fried, steamed, scrambled or baked, eggs are definitely a versatile ingredient to turn any recipes into a flavourful and hearty meal.
What is in an egg?
An egg contains 11 different vitamins and nutrients like vitamin A, D, E, B12, omega-3 fatty acids, iron, choline, and antioxidants.
Eggs and cholesterol
Many people might avoid taking eggs regularly as they are assumed to have a high level of cholesterol. However, studies proved that healthy adults can enjoy taking eggs without having to worry getting risks for a heart disease.
According to the United States Department of Agriculture (USDA), eggs are lower in cholesterol than previously recorded. The cholesterol in eggs has almost no effect on our blood cholesterol levels. In fact, eating hard-boiled eggs may even help boost levels of good cholesterol.
So, what is the benefit of eating at least two eggs every day?
- Weight loss
Studies have proved that protein-rich breakfast can actually induce weight loss in the long run. According to study in 2008, eating a low-calorie diet with a regular intake of eggs for breakfast can help enhance weight loss in overweight or obese adults.
Also, eggs can help you feel full longer compared to other foods, meaning that they make for a good alternative for people who want to lose a few inches off their waistline.
2. A boost to the immune system
Studies have also shown that eating just two eggs a day can help boost one’s immune system and protect him or her from certain infections, viruses and general illness like flu and fever as they contain 22% of the recommended daily intake of selenium which is the mineral that is necessary for physiological systems.
3. Better memory
Eggs contain choline, an essential nutrient for brain and metabolism. Choline is also associated with nerve signals that help us to make and retain memory, thus, helping you to remember the little things that many people always forget about like where you left your keys or wallet.
4. Superfood for eyes
Like spinach and other leafy greens, eggs are also a good source of lutein and zeaxanthin, nutrients that are crucial to maintain sharp and clear vision.
Luten protects the retina from being damaged.
5. Combating depression
Very few foods actually contain vitamin D but eggs are one of them! Vitamin D is generally helpful to combat depression along as well as good for calcium absorption and regulation.
6. Strengthening the bones
As they are high in vitamin D and calcium, eggs play a number of critical roles for bone growth and repair, helping you to reduce the risk of osteoporosis.
7. Good for the blood
Eggs contain a high level of folate, a type of vitamin B that is necessary for the formation of new red blood cells.
Folate is also crucial for the development of foetus in womb.
Eggs also contain amino acids that help to regenerate new cells and improve the signs of aging and wrinkles.
9. Reduced risk of heart disease
Researches from Canada have found a significant link between egg-dense foods and a reduced risk of cardiovascular diseases and certain cancers. This is because eggs contain two important anti-oxidants: tryptophan and tyrosine.
This is a good news for people who have LDL (Low-density lipoprotein) levels who are at greater risk of developing heart problems.
10. Building muscle
Many gym-goers prefer eating a diet that is rich in eggs and this is not a surprise as eggs are packed with high levels of protein.
11. Great hair, skin and nails
Eggs also contain vitamin B and omega-3 fatty acids that are essential if you want healthy hair, skin and nails.