Healthy At Home 4 MIN READ 13883 VIEWS November 21, 2016

Eggs – Why You Should Include Them In Your Diet

Written By Latika Gupta

Eggs Benefits

Eggs have always remained under scrutiny. Some say they are healthy while others negate them for their high cholesterol content. But you cannot deny the fact that eggs can make you healthier, brainier, leaner and stronger. We tell you how!

Since childhood, we have been hearing this old jingle from Doordarshan Ad “Sunday ho ya Monday, roz khao ande.” Though most of us have been eating eggs in our daily diet, there are still some people who do not consider egg to be a wholesome source of nutrients. 

For all those who think that eating eggs brings no good to your health, here are some tested, proved and excellent reasons to justify why you should include them in your diet without any further delay.

With their exceptionally high satiety index, eggs can make you feel fuller for a longer period of time. One medium sized egg comes with approx 6gms of high quality protein along with a variety of natural nutrients required by the body. This means having one large egg with whole wheat bread and fresh seasonal fruit or juice for your breakfast will keep your metabolism high so that you can perform well in your challenging work environment. 

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People suffering from iron deficiencies often show vague signs of tiredness, irritability, and occasional headaches. Iron acts as an oxygen carrier in the blood stream and also plays a key role in managing immunity, energy metabolism, and other bodily functions effectively. The egg yolk is filled with the goodness of heme iron, which is one of the most readily absorbable and usable forms of iron present in any food product. The iron present in egg yolk is more absorbable as compared to any other form of iron present in its readily available supplements. 

The nutrient density of eggs make them a valuable contributor to your daily nutritious diet. A study has shown that those who do not include egg their diet often fall short of natural nutrients like vitamins A, E and B12. Eggs alone can contribute approx 10 to 20% of your daily folate requirement followed by 20 to 30% of your daily vitamins A, E and B12 requirement. 

Eggs received a lot of flak because of their high cholesterol content, which is 210mg per egg yolk. However, several studies were performed to clarify that there is no co-relation between egg consumption and coronary heart diseases. To put things in perspective, it is proved that foods with high fat, especially saturated and trans fatty acids, have a greater impact on a person’s heart health as compared to the cholesterol present in any food item. Therefore, eggs are now recognized as a versatile and easy to digest source of protein. 

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With 50% more satiety index then your regular breakfast cereal, eggs with toast make for an exceptionally healthy breakfast option. Studies have proved that starting your day with eggs as a breakfast option will reduce your chances of nibbling on unhealthy snacks, which can further help in weight loss. 

Eggs are an excellent source of a dietary nutrient called Choline. It is known to facilitate brain development in the foetus, newborn and also improves memory function during old age. One egg per day can provide around 28% of a pregnant woman’s daily choline requirement. This particular nutrient is very critical during pregnancy and even during lactation and one cannot afford to have its reserve depleting. 

A good and regular intake of eggs, broccoli and spinach is know to bring significant decrease in cataract followed by other age related eye problems like lens and retinal degeneration. These two are also among the leading causes of blindness in elderly people. 

Additionally, eggs are an excellent resource of letein and zeaxanthine antioxidants, which are essential for keeping your eyes healthy.

Protein is one of the most important elements for a healthy and balanced diet. Protein is used by the human body to build new tissues and repair old ones. Eggs are known to be the champions of good quality protein. Amino acids act as the building blocks of protein and the human body is not capable of manufacturing 9 of the essential amino acids required for growth and maintenance of body tissues. Thus, proper protein rich diet is required to derive these essential amino acids. 

Though egg, milk, and meat are also great sources of complete proteins but only eggs come with highest quality proteins that have been rated 100. When compared to eggs, milk is rated 93, while fish and beef stood at 75. It has been proved that one egg provides an equal amount of protein that you will get from 30gms of cooked fish, meat or any other poultry product.

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Eggs are also one of the few natural sources of Vitamin D, which is often referred to as our sunshine vitamin as well. Vitamin D is important for calcium absorption and for optimum bone health as well. When consumed with dairy products, which are the main source of calcium in our daily diet, eggs can play a supporting role in preventing osteoporosis and other bone related deficiencies. 

Apart from these high on health and nutrition benefits, you just cannot ignore its delectable taste and freedom to cook it in many different ways right for your breakfast to dinner. It won’t be wrong saying that ‘an egg a day can actually help in keeping the doctor way.

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