According to recent research, the optimal daily dose for chicken eggs is 2-3 eggs per day. Eating eggs provides us with numerous benefits due to its unique composition.
Have a look at these nine facts, and you’ll never have to feel bad about eating eggs again:
1. Choline protects your brain
Eggs are a great source of choline, an essential nutrient that promotes brain development and memory function. It’s actually a precursor for a neurotransmitter called acetylcholine. It’s so important for the brain that pregnant women are highly suggested to take choline supplements to avoid developmental abnormalities in the womb.
Currently, roughly 90 percent of Americans are deficient in choline, making them more prone to muscle damage and non-alcoholic fatty liver disease. Consuming 2 eggs per day provide you with enough of this nutrient which is extremely important for your brain.
2. Lutein gives you a healthy eyesight
Eggs contain lutein and zeaxanthin, carotenoid vitamins that are essential for your vision. Together, they reduce the risk of age-related macular degeneration, which causes blindness in older age.
The carotenoids protect the eyes from sunlight damage, improve night vision and reduce the risk of developing cataracts by up to 50 percent.
3. Calcium is absorbed with the help of vitamin D
Eggs contain both calcium and vitamin D, the building blocks your body needs to maintain bones, particularly for ensuring proper bone density. Vitamin D actually boosts your body’s ability to absorb calcium. Calcium is also necessary for blood clotting, nerves signals and muscles contractions.
4. Vitamin B complex promotes healthy skin, hair, and liver
Our hair and skin are strengthened mainly from vitamin B12, biotin, and digestible nourishing proteins. Moreover, toxins in our liver are eliminated with the help of phospholipids contained in chicken eggs.
5. Reduces the risk of cardiovascular disease
There are 3 ideas about cholesterol that practically everyone knows: 1) High cholesterol is a bad thing; 2) There are good and bad kinds of cholesterol; 3) Eggs contain plenty of it. Doctors are generally most concerned with the ratio of “good” cholesterol (HDL) to bad cholesterol (LDL).
One large egg contains 212 mg of cholesterol, but this doesn’t mean that eggs will raise the “bad” kind in the blood. The body constantly produces cholesterol on its own, and a large body of evidence indicates that eggs can actually improve your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL (bad) particles.
Organic eggs also contain a high amount of omega-3 fatty acids, which can lower the levels of triglyceride in the blood. Increased triglyceride levels can also provoke a higher risk of cardiovascular problems, so if you consume 2-3 organic eggs, you’ll decrease the risk from getting these health problems.
6. Helps you lose weight
Because eggs are nutrient-dense, they are more filling than most foods. They’re also low in calories, making them much more diet-friendly than most protein-rich foods. The Journal of the American College of Nutrition and the International Journal of Obesity both conducted studies that concluded that eating eggs during breakfast can reduce the amount of food you eat later in the day.
The habit also resulted in greater weight loss, greater reduction in waist circumference and greater reduction in body fat than other breakfast foods.
7. Reduces the risk of cancer
Choline, which is so necessary to the brain, also reduces the risk of cancer. According to the results of a study, for women whose daily diet in adolescence included eggs, the risk of developing breast cancer decreased by 18 percent.
Being rich in amino acids, vitamins, and minerals, eggs tie together the excess female hormone estrogen in the body. Increased levels of estrogen are associated with increased risk of breast cancer.
8. Aids in planning children
B vitamins are one of the important constituents in the formation of sex hormones. Vitamin B9, famously known as folic acid, is an essential requirement for women planning to become pregnant. This helps to form the red blood cells and the neural tube of the fetus and prevents other infections, thereby reducing the risk of mental retardation of the child. 1 chicken egg provides 7.0 mcg of the vitamin.
9. Slows down the aging process
According to a study at Charité, a health center in Berlin, eating organic free-range eggs can help you against skin cancer and slows down the process of aging. Researchers Professor Jürgen Lademann and Dr. Karoline Hesterberg managed to prove that the eggs from free-range hens were extremely rich in natural yellow colors that are rich in carotenoids, which slow down the process of aging.
Our body can’t produce carotenoids by itself, so we have to get them from our food. They have an important part in catching free radicals and making them safe.