The body alone produces 11 essential fatty acids , necessary for the proper functioning of the body . But the body needs more 9 essential fatty acids , and they can be found in eggs . The lack of these 9 essential fatty acids can cause loss of muscle mass , weakened immune system , chronic fatigue and poor appearance of the skin and hair.
Eggs help to improve performance
Eggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high-quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg and whole-wheat/low GI bread provides the perfect breakfast to perform well in a challenging environment.
Eggs improve nutrient adequacy of the diet
The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E, and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E, and B12 among egg consumers. This study demonstrates the important role one food.
Eggs do not increase blood cholesterol
In the 1990s, eggs received a lot of bad publicity due to their cholesterol content of 210mg per egg yolk. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease.
To put things into perspective, it is important to realise that foods high in fat, especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol in food. Eggs should be recognised as an inexpensive, versatile and easily digestible source of protein.
Eggs help to promote brain health
Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement.
Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for foetal brain development and lifelong memory enhancement. In experiments with rats, memory function in the aged rat was in part determined by what the mother ate. Mothers, the message is clear – make a lifelong investment and eat your eggs!
Eggs can help to promote weight loss
Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.
Eggs promote healthy hair and nails
The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.
Many people report faster-growing hair after adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B12 and vitamin A.
Eggs help to prevent cataracts and to protect eye -sight
A good dietary intake of eggs, spinach, and broccoli is associated with a significant decrease in cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease).
Eggs are a good source of the antioxidants lutein and zeaxanthin, which play an important role in keeping the eyes healthy. It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthin is therefore very important from childhood onwards throughout the life cycle.