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You probably don’t hear about it often, but eggs truly deserve to be called a “superfood”. Dietitians say they are among the most nutritious foods in the world.
They are rich in nutrients such as proteins, amino acids, iron, and antioxidants. They are suitable for athletes and people trying to gain muscle mass.
Eggs are best eaten cooked, soft-boiled or hard-boiled. However, do not separate the yolks from the whites; eat them whole.
While the whites are primarily rich in proteins, the yolks contain the substance choline, which is beneficial for fat digestion.
Therefore, if you are trying to lose weight or maintain a healthy weight, eggs are a food that should definitely not be missing from your plate.
When buying eggs, always try to choose those from free-range hens, preferably organic. If you can’t get those, regular ones are still very healthy.
As Dr. Molly Morgan, a specialist in sports nutrition, states, egg yolks can have different colors.
However, that depends on the type of hens; their nutritional value is almost identical. As we already mentioned above, you can eat cooked eggs both soft and hard, or make scrambled eggs or a fried egg.
Now let’s take a closer look at 12 things that will happen to your body if you consume a lot of eggs 1 . You can even have 2 or 3 a day.
1. Provide the body with all essential amino acids
Amino acids are divided into essential and non-essential. The body can produce non-essential ones itself, but cannot produce essential ones, so we must supply them in the diet.
And eggs contain all essential amino acids.
2. Regulate cholesterol
High cholesterol can cause many health problems. We divide it into the so-called good and bad.
Eggs do have a high cholesterol content, but of the good kind, so you don’t have to worry about consuming them even in increased amounts.
3. Strengthen immunity, the thyroid gland and the heart
To strengthen immunity so it can cope with fighting diseases, viruses or infections, eat 2 eggs daily. They contain up to 60% of the recommended daily intake of selenium
Selenium is very important not only for immunity, but also for the regulation of thyroid hormones.
Children should also eat eggs. Selenium deficiency in them can lead to the development of Keshan disease (heart weakening). This also applies to adults.
4. Protect blood vessels
LDL, the so-called bad cholesterol (low density), tends to stick to the walls of blood vessels, which then leads to arteriosclerosis.
On the other hand, HDL cholesterol (high density) removes LDL cholesterol deposits from the vessels.
Scientists have confirmed that the larger the cholesterol molecule, the better. People with high levels of LDL cholesterol risk developing cardiovascular diseases.
And eggs contain a lot of the good HDL cholesterol, thereby protecting your blood vessels.
5. Stimulate the brain
Choline contained in eggs is a component of nerve cell membranes. It is also necessary for the synthesis of other substances important for your brain.
Over 90% of the population today has a dietary deficiency of nutrients needed for adequate neurotransmitter production.
Studies have shown that a lack of choline causes neurological diseases and impairs cognitive abilities.
6. Improve the quality of teeth and bones
Alongside sunlight, eggs are one of the most abundant sources of vitamin D, which is needed for good muscle and bone condition.
Vitamin D improves the absorption and utilization of calcium from food. It is also important for the heart, intestines and overall metabolism.
7. Improve skin and hair quality
You cannot expect to have healthy hair and skin without the substances found in eggs.
These are mainly vitamins B2, B5 and B12.
8. Improve vision
Egg yolks contain lutein and zeaxanthin.
These substances reduce the risk of age-related macular degeneration and cataracts, which are two main causes of poor vision and blindness in older age.
According to a study published in the American Journal of Clinical Nutrition, regular consumption of egg yolks increases zeaxanthin levels in the body by 114 to 142%. Lutein levels increase by 28 to 50%.
9. Support weight loss
If you are trying to lose weight, then look no further than eggs. They can help you burn fat and drop extra kilograms.
An eight-week study found that people who consumed eggs lost 65% more weight than those who did not consume them.
Since they have directly ideal nutritional values, they ensure that you will not miss any important nutrients during weight loss or dieting. You can eat eggs soft-boiled or hard-boiled.
10. Provide a feeling of satiety
Eggs are rich in proteins. Some experts even use them as a measure for gauging protein amounts.
Studies have confirmed that protein-rich foods affect appetite. On the list of foods that fill you up, eggs are somewhere near the top.
11. Reduce stress and anxiety
We already wrote above about essential amino acids. They also significantly affect your mental health.
A 2004 study conducted by the National Academies of Sciences in the USA showed that stress and anxiety can be reduced by adjusting serotonin levels in the body.
And the amino acid L-tryptophan is the building block from which the body creates the so-called “happiness hormone”.
12. Increase energy and suppress fatigue
Vitamin B2 and other B-group vitamins are good for energy production because they are involved in converting food into fuel for cells.
Just one egg contains up to 15% of the recommended daily intake of vitamin B2.
Eggs not only provide your body with energy, but also tone it (slimming it, improving the ratio between muscle mass and body fat).
