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Al-Marsad Journal: Eggs are renowned as an essential part of a healthy diet, as they can provide the body with protein without excessive calories (7 grams of protein in an 80-calorie egg).
In addition, it improves general human health, as it is endowed with amino acids, antioxidants and healthy fats, according to a report from the “It Zys” website on health and diet.
Here are 17 incredible health benefits that can result from eating eggs every day, which ultimately improves overall health. Eggs are also called food for the brain.
Burn fat
In a study from the International Journal of Obesity, over an 8-week period, two groups of participants ate a breakfast consisting of eggs or bread (in the form of sandwiches), all of which contained the same amount of calories. .
The results were astounding: The reduction in body weight in the group that ate eggs regularly was 65% greater than in the control group, and the reduction in fat volume was also 16% greater.
Body mass index and waist circumference also decreased more than the placebo group by 61% and 34%, respectively.
Decrease levels of inflammation
Eggs are rich in dietary phospholipids, which are biologically active compounds whose widespread effect on inflammation has been confirmed by studies. Reducing inflammation has significant health benefits, including reducing the risk of cardiovascular disease, as well as improving the body’s ability to break down fat, among others.
Reduce the risk of metabolic syndrome
Eggs are a good source for increasing high-density lipoproteins, or what’s called good cholesterol, because people with high levels are at lower risk of heart disease, stroke, and others. diseases.
Contributes to muscle building
The body needs protein intake to process damage to muscle tissue caused by exercise, and eggs are a great snack for doing this.
Boost the immune system
One large egg can provide the body with about 22% of its recommended needs for selenium, which supports the immune system and helps regulate thyroid hormones. It is therefore recommended to make eggs an essential part of children’s diets to protect them from heart and bone risks.
Increase energy levels in the body
One large fried egg can provide the body with 18% of its daily requirement for vitamin B 2, which is a member of the B vitamin family, which helps the body convert food into a source of energy production.
Make the skin and hair healthier
Eggs are also rich in vitamins “B5” and “B12”, and in general, “B” vitamins are very important for the health of the skin, hair, eyes and liver, and also support the nervous system and muscle strength.
Protect the mind from nervous disorders
This is mainly due to the availability of choline, which is used in the production of acetylcholine, a neurotransmitter. According to studies, a deficiency of this substance is associated with neurological disorders and a decline in cognitive functions.
The abundance of “omega-3” acids, which is one of the most important healthy fats, is another element that promotes brain health, protection against heart disease, arthritis, osteoporosis, Alzheimer’s disease and improves cognition. There are about 225 milligrams of it in each egg.
Enjoy stronger nails
Being a rich source of biotin – a type of vitamin B as well – eggs are an effective aid in strengthening nails, research shows.
Reduce anxiety and stress levels
Studies have found that supplementing with lysine, an essential amino acid that the body cannot produce on its own, reduces anxiety and stress levels. There are 455 milligrams of this ingredient in each large fried egg.
According to the World Health Organization, the daily requirement is 30 mg / kg, which means that a person weighing 70 kg (154 lbs) can get 22% of their requirements with a single egg.
Feel full and eat less
Eggs scored very high on the “fullness index,” a measure of the ability of food to keep people full.
Eye health support
Egg yolks contain two antioxidants, lutein and zeaxanthin. Antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision loss and blindness in the elderly.
In one study, participants who ate 1.3 egg yolks per day for four and a half weeks increased blood zeaxanthin levels between 114% and 142%, while lutein increased by 28% at 50%. %.
Orthopedic and dental support
This is because it is one of the natural sources that provides the body with vitamin D and helps in the absorption of calcium.
Improve the cholesterol level in the body
Eggs increase the levels of good cholesterol in the blood, while increasing the size of LDL particles, which become less harmful than the smaller particles. Nutritionists recommend eating no more than two eggs per day.
Reduce the risk of heart disease
The low density lipoprotein carries its particles to the artery walls and causes them to harden, while the high density lipoprotein helps to remove these harmful particles from the arteries.
In addition, as the particle size of LDL increases, the risk of cardiovascular disease decreases.
Promote liver health
A large egg contains between 117 and 147 milligrams of choline (depending on how it is cooked), and if this substance is reduced in the body, fat will accumulate on the liver, and of course provide it to the body. the risks.
Reduce the risk of developing type 2 diabetes
Other negative effects of a lack of choline and the accumulation of fat in the liver include the development of type 2 diabetes as well as the development of insulin resistance.
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