6 reasons to eat eggs for breakfast
Health / / December 29, 2020
1. Eggs are incredibly nutritious
This product contains a huge amount of nutrientsEgg, whole, cooked, hard-boiled: vitamins, minerals, high quality protein and healthy fats. So, in one egg you can find vitamins A, B2, B5, B12 and selenium. Calcium, iron, potassium, zinc, manganese, vitamin E, folate and many other necessary substances are also sufficient in them. One large chicken egg provides 77 calories, 6 g of quality protein, 5 g of fat and a small amount of carbohydrates.
2. Eggs improve your cholesterol profile
They are considered high-cholesterol food: one egg contains 212 mg of this substance, which is quite a lot. However, oddly enough, eating the product does not leadBalancing cholesterol synthesis and absorption in the gastrointestinal tract to increase cholesterol levels in blood.
The fact is that this organic compound is harmful if it accumulates and oxidizes in the arteries. However, eggs are high in antioxidants, making cholesterol quite easy for the liver to break down. And also, according to the latest research
Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations, Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate ‑ restricted diet, Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate ‑ restricted diet, eggs raise the level of the so-called good cholesterol, promote the processing of "bad" and, contrary to popular beliefs, do not harmDietary cholesterol provided by eggs and plasma lipoproteins in healthy populations, Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate ‑ restricted diet, Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate ‑ restricted diet heart.3. Eggs supply choline to the body
Choline is a vital nutrient involved in many processes in the body. It is required for the synthesis of acetylcholine, which is associated with memory and learning functions and plays an important role in many other important processes. Choline is also one of the components for building cell membranes, and its lack leads toCholine: An Essential Nutrient for Public Health to diseases of the liver and heart, as well as neurological disorders.
In addition, this nutrient is especially important for pregnant women. Research showsCholinethat low choline intake increases the risk of fetal neural tube defects and may further lead to cognitive decline in the child.
4. Eggs contain high quality proteins
There are about 21 amino acids that our body uses to synthesize proteins. Nine of them cannot be produced by it and must be obtained from the diet - they are known as essential amino acids. Eggs have an ideal amino acid profile and containProtein - Which is Best? high quality proteins. In fact, they are some of the best protein sources in the human diet.
5. Eggs are good for vision
Lutein and zeaxanthin are antioxidants that tend to accumulate in the retina and protectLutein and Zeaxanthin Isomers in Eye Health and Disease eyes from harmful sunlight. They also significantly reduceLutein and zeaxanthin status and risk of age-related macular degeneration, Evidence for protection against age-related macular degeneration by carotenoids and antioxidant vitamins, Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study risk of cataracts and degeneration yellow spot. In one studyLutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk it was found that consuming 1.3 egg yolk per day for 4.5 weeks increased blood zeaxanthin levels by 114-142% and lutein by 28-50%.
6. Eggs help you lose weight
Eggs are high in protein and fat, but low in carbohydrates - very satisfying.Dietary cholesterol, eggs and coronary heart disease risk in perspective food. Therefore, the use of the product can lead to weight loss. So, in one studyShort-term effect of eggs on satiety in overweight and obese subjects Thirty overweight women were divided into two groups, the first of which was given eggs for breakfast, and the second - bagels. Both menus contained the same amount of calories. It turned out that the subjects from the first group were more saturated faster, although they consumed fewer calories.
In another studyEgg breakfast enhances weight losswhich lasted for 8 weeks, the test subjects who ate eggs significantly lost weight. Compared to those who were fed flour products, they lost 65% more body weight and lost 16% more fat.
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