When you're shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, that's your call. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York. Here are 12 incredible effects the mighty egg can have on the human body.
# 1 YOU’LL BOOST YOUR IMMUNE SYSTEM
If you don’t want to play chicken with infections, viruses and diseases, add an egg or two to your diet daily. Just one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that helps support your immune system and regulate thyroid hormones. Kids should eat eggs, especially. If children and adolescents don’t get enough selenium, they could develop Keshan disease and Kashin-Beck disease, two conditions that can affect the heart, bones and joints.
2) YOU’LL IMPROVE YOUR CHOLESTEROL PROFILE
There are three
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 particles.
3) YOU’LL REDUCE YOUR RISK OF HEART DISEASE
LDL cholesterol
became known as "bad" cholesterol because LDL particles transport
their fat molecules into artery walls, and drive atherosclerosis — basically,
gumming up of the arteries. (HDL particles, by contrast, can removefat molecules from
artery walls.) But not all LDL particles are made equal, and there are various
subtypes that differ in size. Bigger is definitely better — many studies have
shown that people who have predominantly small, dense LDL particles have a
higher risk of heart disease than people who have mostly large LDL particles.
Here’s the beauty part: Even if eggs tend to raise LDL cholesterol in some
people, studies show that the LDL particles change from small and dense to
large, slashing the risk of cardiovascular problems.
4) YOU'LL HAVE MORE GET-UP-AND-GO
Just one egg
contains about 15% of your RDA of vitamin B2, also called riboflavin. It’s just
one of eight B vitamins, which all help the body to convert food into fuel,
which in turn is used to produce energy. Eggs are just one of the
5) YOUR SKIN AND HAIR WILL IMPROVE
B-complex vitamins
are also necessary for healthy skin, hair, eyes, and liver. (In addition to
vitamin B2, eggs are also rich in B5 and B12.) They also help to ensure the
proper function of the nervous system. For more foods full of B vitamins, click
here for this list of the essential
6) YOU’LL PROTECT YOUR BRAIN
Eggs are brain food.
That's largely because of an essential nutrient calledcholine. It’s a component of cell
membranes and is required to synthesize acetylcholine, a neurotransmitter.
Studies have shown that a lack of choline has been linked to neurological
disorders and decreased cognitive function. Shockingly, more than 90% of
Americans eat less than the daily recommended amount of choline, according to a
U.S. dietary survey.
7) YOU'LL SAVE YOUR LIFE
Among the
lesser-known amazing things the body can do: It can make 11 essential amino
acids, which are necessary to sustain life. Thing is, there are 20 essential
amino acids that your body needs. Guess where the other 9 can be found? That's
right. A lack of those 9 amino acids can lead to muscle wasting, decreased
immune response, weakness, fatigue, and changes to the texture of your skin and
hair.
8) YOU'LL HAVE LESS STRESS AND ANXIETY
If you're deficient
in the 9 amino acids that can be found in an egg, it can have mental effects. A
2004 study published in Proceedings of the National
Academy of Sciences described how supplementing a population’s diet with
lysine significantly reduced anxiety and stress levels, possibly by modulating
serotonin in the nervous system. For more relaxing foods, check out these
9) YOU’LL PROTECT YOUR PEEPERS
Two antioxidants
found in eggs — lutein and zeaxanthin — have powerful protective effects on the
eyes. You won’t find them in a carton of Egg Beaters — they only exist in the
yolk. The antioxidants significantly reduce the risk of macular degeneration
and cataracts, which are among the leading causes of vision impairment and
blindness in the elderly. In a study published in theAmerican
Journal of Clinical Nutrition, participants who ate 1.3 egg yolks per day
for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114-142%
and lutein by 28-50%!
10) YOU’LL IMPROVE YOUR BONES AND TEETH
Eggs are one of the
few natural sources of Vitamin D, which is important for the health and
strength of bones and teeth. It does this primarily by aiding the absorption of
calcium. (Calcium, incidentally, is important for a healthy heart, colon and
metabolism.) For more easy metabolism-boosting tips, check out these
11) YOU’LL FEEL FULLER AND EAT LESS
Eggs are such a good source of quality protein that all other sources
of protein are measured against them. (Eggs get a perfect score of 100.) Many
studies have demonstrated the effect of high-protein foods on appetite. Simply
put, they take the edge off. You might not be surprised to learn that eggs
score high on a scale called the Satiety Index, a measure of how much foods
contribute to the feeling of fullness.
12) YOU'LL LOSE FAT
Largely because of
their satiating power, eggs have been linked with fat loss. A study on this
produced some remarkable results: Over an eight-week period, people ate a
breakfast of either eggs or bagels, which contained the same amount of
calories. The egg group lost 65% more body weight, 16% more body fat,
experienced a 61% greater reduction in BMI and saw a 34% greater reduction in
waist circumference!
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