Article content
You probably don’t hear about it often, but eggs really 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 protein, 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 yolks from whites — eat the whole egg.
While the whites are mainly rich in proteins, the yolks contain 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 quality. If you can’t find such, regular eggs 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 mentioned above, you can consume eggs soft-boiled or hard-boiled, or make scrambled eggs or a fried egg.
Let’s now take a closer look at 12 things that will happen to your body if you consume a lot of eggs 1 . You can easily have 2 or 3 a day.
1. They 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 not the essential ones, so we must provide them in our diet.
And eggs contain all the essential amino acids.
2. They regulate cholesterol
High cholesterol can cause many health problems. We distinguish between so-called good and bad cholesterol.
Eggs do have a high cholesterol content, but it’s the good kind, so you don’t have to worry even if you consume them in larger amounts.
3. They strengthen immunity, the thyroid and the heart
To boost immunity so it can fight diseases, viruses or infections, eat 2 eggs a day. They contain up to 60% of the recommended daily dose of selenium
Selenium is very important not only for immunity but also for regulating thyroid hormones.
Our tip: If you are a vegetarian or vegan, then you need to pay great attention to 2 important things in your diet. Find out more here
Children should also eat eggs. A lack of selenium in them can lead to the development of Keshan disease (weakened heart). This also applies to adults.
4. They protect blood vessels
LDL, i.e. 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. They stimulate the brain
Choline found in eggs is part of the membranes of nerve cells. It is also necessary for the synthesis of other substances important for your brain.
Over 90% of the population today has a deficiency in the nutrients needed for adequate neurotransmitter production in their diet.
Studies have shown that a lack of choline causes neurological diseases and worsens cognitive abilities.
6. They improve the quality of teeth and bones
Alongside sunlight, eggs are one of the richest sources of vitamin D, which is necessary for good muscle and bone condition.
Vitamin D improves the absorption and use of calcium from food. It is also important for the heart, intestines and overall metabolism.
7. They improve skin and hair
You cannot expect to have quality hair and skin without the substances found in eggs.
Mainly vitamins B2, B5 and B12.
8. They improve vision
Egg yolks contain lutein and zeaxanthin.
These substances reduce the risk of age-related macular degeneration and cataracts, which are two major 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 body zeaxanthin levels by 114 to 142%. Lutein levels increase by 28 to 50%.
9. They support weight loss
If you are trying to lose weight, look no further than eggs. They can help you burn fat and drop extra kilos.
An eight-week study found that people who ate eggs lost 65% more weight than those who did not eat them.
Since they have ideal nutritional values, they ensure that you won’t miss any important nutrients during weight loss or dieting. You can eat eggs soft-boiled or hard-boiled.
10. They give a feeling of satiety
Eggs are rich in proteins. Some experts even use them as a measure for measuring protein amount.
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. They reduce stress and anxiety
We wrote above about essential amino acids. They also significantly affect your mental health.
A 2004 study conducted by the National Academy 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. They increase energy and suppress fatigue
Vitamin B2 and other B 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 dose of vitamin B2.
Eggs not only provide your body with energy, but they also tone it (slim it, improve the ratio between muscle mass and body fat).
