Saturday, September 29, 2018

Health Benefits of Eggs | The Ultimate Beginner's Guide - Health and Fitness City




Health Benefits of Eggs

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin
B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Some Health Benefits of Eggs are:

They Offer Complete Protein
One egg has 6 grams of the stuff, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol. 

They're Nutrient Dense
That means eggs have more nutrients -- vitamins, minerals, amino acids -- per calorie than most other foods. Have an egg and you'll get:
  • High-quality protein
  • Selenium
  • Phosphorus
  • Choline
  • Vitamin B12
  • Multiple antioxidants, which help keep your cells healthy 

They Help Your 'Good' Cholesterol
This “good” cholesterol, called HDL, seems to go up in people who have three or more eggs a day. Of course, LDL, the “bad” type, goes up, too. But the individual pieces of each get bigger. That makes it harder for the bad stuff to hurt you and easier for the good stuff to clear it away.

They Can Lower Your Odds of a Stroke
Though studies vary, it appears that a daily egg might lower your risk. In a recent Chinese study, people who had about one a day were almost 30% less likely to die from hemorrhagic stroke than those who had none.  

They Help With Portion Control
At about 70 calories per egg, you know exactly what you are getting. And they travel easy, too. Hard boil a couple and stick ‘em in your cooler.  Add a salad or a couple of slices of bread and you’ve got a quick, healthy lunch.

They're Affordable
At 20 cents a serving, you can’t beat it for a high-quality protein that won’t break the bank. Add a slice of whole-grain toast, some avocado, and a little hot sauce, and you have a meal fit for a king at a pauper’s price. And you don’t have to worry about sugar or carbs because eggs don’t have either.

They’re Heart Healthy
Surprised? It’s true. Overall, people who eat more of them don’t seem to raise their chances of heart disease. Even people with prediabetes or type 2 diabetes were just as heart healthy after a high-egg diet designed for weight loss. In a recent Chinese study, people who ate about an egg a day were almost 20% less  likely than non-egg eaters to develop heart disease.

They Help Your Eyes
Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them, too. But eggs are a better source. That's because the fat they have makes it easier for your body to use the nutrients. 

They Help Sharpen the Brain
Eggs have vitamin D, which is good for your gray matter and hard to get from food. And they have something called choline that helps the nerve cells (neurons) in your noggin talk to each other. Choline is also a very important for pregnant women and breastfeeding women because of the big role it plays in brain development.



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