Eggs are a cheap and easy protein source. An egg contains 85 calories, as well as amino acids, iron and antioxidants. Don`t eat just the whites because you`ll be missing the fat-fighting nutrient from the yolk called choline. If you eat the whole egg, it can actually help you with weight loss.
Pay some attention to the label when buying eggs. Whenever possible, chose organic, which are certified by the USDA, free from antibiotics, hormones and vaccines. Different chicken lay eggs with different color, but their nutritional value is the same- according to Molly Morgan, board certified sports specialist dietician from New York. The eggs have these 12 impacts on your body:
- Boost immunity
One large egg contains 22% of the RDA of selenium, important for the immunity system and regulation of thyroid hormones.
Eggs are important for children and adolescents because if they don`t consume enough selenium, they can develop Kashin-Beck and Keshan disease, which attack the heart, joints and bones.
- Better skin and hair
Eggs are rich in B-complex vitamins, necessary for the skin, hair, eyes and liver, and they also ensure proper functioning of the nervous system.
- Weight loss
During a study, people ate eggs or bagels for breakfast, consisted of the same amount of calories, for whole eight weeks. The group that ate eggs lost 65% more weight, 16% more fat, experienced 34% bigger reduction in their waste and 61% bigger BMI decrease.
- Protect the brain
Eggs contain the essential nutrient choline, which is a component of cell membranes, necessary for synthesizing acetylcholine, a neurotransmitter. Studies show that lack of choline can cause neurological disorders and lower cognitive functions. The U.S> dietary survey states that 90% of the Americans consume less choline than the recommended daily amount.
- More energy
One egg contains 15% of the RDA of vitamin B2 called riboflavin, which, along with the other B-complex vitamins, helps the body convert food into energy. Eggs are perfect for a toned body.
- Improved cholesterol levels
We all know that high cholesterol is bad, that there is bad and good cholesterol and that eggs contain both in high quantities.
One large egg contains 212 mg cholesterol, which does not mean that eggs will increase the levels of the bad cholesterol in our blood. The body produces its own cholesterol constantly. In fact, eggs are more likely to increase the HDL (good) cholesterol levels, and increase the LDL ones.
- Reduced risk of heart disease
The LDL cholesterol transports the fat molecules into the artery walls, causing atherosclerosis. (HDL particles remove the fat molecules from the artery walls.)
People with small and dense LDL particles have a higher risk of heart disease. The truth is that even if the eggs are increasing the levels of LDL in some people, the LDL particles are turned into large which lowers the risk of cardiovascular diseases.
- You`ll feel fuller and eat less
The high content of proteins in eggs affects the appetite, the proteins give you a feeling of satiety.
Eggs score very high on the scale called the Satiety Index, which measures how much food contribute to the feeling of fullness and satiety.
- Less stress and anxiety
Lack of the 9 essential amino acids, contained in the egg, can have some mental effects. A study published in the Proceedings of the National Academy of Science, from 2004, explains how regular intake of lysine can reduce stress levels and anxiety, probably because it stimulated the nervous system to produce serotonin.
- Better bones and teeth
Eggs are rich in vitamin D, crucial for the strength and health of your bones and teeth, because it helps the absorption of calcium, and this mineral is very important for healthy metabolism, as well as heart and colon.
- Protect the eyes
Eggs contain the antioxidants lutein and zeaxanthin, which are very efficient in protecting your eyes. They exist only in the yolk and reduce the risk of cataracts and macular degeneration, the two leading causes of blindness in elderly and vision impairment.
- Save your life
Your body needs 20 amino acids to work properly, and you can find 9 of them in eggs. Deficiency of these 9 amino acids can cause decreased immunity, weakness, fatigue, muscle wasting and changed texture of the hair and skin.