Egg is one of the primary non-vegetarian foods available to us at a cheap price. Yes if you compare the price of eggs with that of chicken, mutton or various red meats, it will prove to be very very cost effective. There was a time when egg was an integral part of the daily diet for many families around the world. Their day started with eggs and ended with eggs.
In the recent years loads of studies and articles have surfaced that claim to have figured egg out as a “bad food”. These studies keep yapping about how egg raises the cholesterol level in the body, increases fat and contributes to cardiovascular diseases. The truth, however, is far from it. Egg is probably the healthiest food on the planet if we consider the amount of nutrition it provides per serving. Here are the top 6 reasons why you should eat eggs every day.
1. Egg Is The Best Natural Source Of Vitamin:
If you missed the biology class in your school, let me reiterate the vitamins a single egg contains:
- Vitamin A 8% RDA
- Vitamin B2 (Riboflavin) 18% RDA
- Vitamin B5 (Pantothenic Acid) 12% RDA
- Vitamin B7 or Vitamin H (Biotin) 20% RDA
- Vitamin B9 (Folate) 12% RDA
- Vitamin B12 (Cobalamin) 56% RDA
- Vitamin D 32% RDA
- Vitamin E
As you can see, egg has an impressive list of vitamins contained within it each of which is essential to our overall health. Vitamin A is important for our immune system and skin, Vitamin D is required for healthy bones, teeth, skin and immunity and the Vitamin B group help us in a host of functions from metabolism to cell growth and from liver functions to brain functions. To think of the number of people who need to take vitamin supplements, many of them would do much better if the y consumed at least one egg per day.
2. Egg Contains Some Very Important Minerals:
In order to maintain your overall well being, minerals are just as important as the vitamins. With minerals like Calcium, Zinc, Phosphorus, Potassium, Iron, Manganese, Selenium and Iodine, an egg is like a smorgasbord of essential nutrients for the body. Phosphorus is necessary for teeth and bone. Iodine is necessary for the smooth functioning the Thyroid glands and the creation of Thyroid hormones in the body. Selenium works as an anti-oxidant. Iron ,Calcium and Zinc are needed for immunity, blood formation and bone & teeth health.
3. Egg Increases Good Cholesterol And Improves Heart Health:
There is a strong contingency that believes eggs increase LDL or the bad cholesterol which increases the chances of cardiovascular diseases. In reality, an egg diet actually increases the level of HDL or good cholesterol in the body and improves heart function. According to a study conducted on men and women with metabolic disorders, 3 eggs a day over a period of time helped reduce their insulin resistance and improve the HDL while increasing the size of LDL which makes it harmless .
4. Eggs Help In Losing Weight:
It might come as a surprise but there is a solid reason behind this phenomena. Egg scores the highest on the Satiety Index, an index that indicates how full or satisfied a person feels after eating a particular food. According to a study conducted on 40 overweight women, those who had eggs in the breakfast felt more full and consumed less amounts of food for the rest of the day. This is the reason why people are suggested to eat boiled eggs after an exercise session. Eggs help produce the feeling of fullness without the consumption of too much calories.
5. Egg Helps The Eyes:
Egg contains two antioxidants called Lutein and Zeaxanthin, both are equally important for the improvement of eyesight. Regular consumption of Lutein and Zeaxanthin helps prevent eye problems like Cataract, Macular Degeneration and retinal malfunctions. Eating 2 eggs per day will improve your retina functions and prevent eye diseases that are caused by old age.
6. Egg Is The Highest Quality Source Of Proteins:
There are several proteins required by a human body for its functions. It takes 21 amino acids to build these proteins out of which 12 can be produced by the body itself. The rest you can get from egg. Egg not only has these amino acids but it has them in the exact right proportions and structures. Hence the source of protein in eggs is considered to be of the highest biological value of 100.
One fact to remember is that in order to obtain all the goodness an egg has to produce, you have to eat the yolk along with the white. The egg white contains only protein while the yolk has all the vitamins, minerals and amino acids you are looking for. Eat 2 -3 eggs per day and your health will be much better.