Eggs are one of the few products that can be considered a super-food, and not only because they are delicious, mainly due to their beneficial properties.
Eggs - it is an excellent source of protein, fat and other nutrients, including choline, lutein and zeaxanthin. They can eat up to 15 eggs a week, and it's a cheap and easy way to a useful complement to the daily diet.
Here are 6 benefits of eggs for health
1. Eggs - a nutritious product
This is probably the most nutritious food on the basis of its volume. It contains the entire set of essential amino acids for life in the manner that is best for our body. Eggs are rich in vitamins D, E, K, B6, as well as zinc and calcium. This low-calorie product, there just 7.8 g of protein and 4.8 grams of fat.
In addition, depending on the daily requirement of one boiled egg contains:
● Vitamin A - 25%
● Vitamin B2 - 15%
● Vitamin B5 - 7%
● Vitamin B12 - 9%
Folic acid ● - 5%
● phosphorus - 9%
● selenium - 22%.
2. The eggs are high in cholesterol
In one egg contains about 200 mg of cholesterol, which is slightly more than half of the recommended daily dose. Each of us is afraid of this stuff, but it is in vain.
Cholesterol, which is found in eggs, has little effect on its overall level in the blood. In 70% of people do not make any changes. And only 30% of the cholesterol in the blood may rise slightly. This applies mainly to people with genetically caused disorders hypercholesterolemia or ApoE4 gene. Only 2 eggs a day for 6 weeks, increase "good" cholesterol by 10%.
3. Choline 100+ mg
Most people do not even know what it is. Choline is part of certain phospholipids that form the cell membrane. Choline stimulates the development of the brain, involved in the transport and metabolism of cholesterol and other fats. It also affects the liver and kidneys. The human body does not produce enough choline, so you need to supply it with food. Pregnant women should especially take care of it.
4. protect your eyes
Eggs protect the eyes of many diseases, including cataracts. Their yolks contain two important ingredients - zeaxanthin and lutein. These powerful antioxidants in the first place to protect the retina from damage. Scientists claim that the intake of sufficient amounts of zeaxanthin and lutein reduces the risk of developing cataracts and degeneration (macular degeneration) macular. While consuming half the yolks a day for 4.5 weeks zeaxanthin levels increased by 114-142% of lutein - by 28-55%.
Eggs are also a source of "eye" of vitamin A. Just one egg a day satisfies the need for it there by 25%.
5. source of protein
The egg contains up to 6 g of a useful protein. In it also contains all the essential amino acids in the correct proportions. Egg white will help to increase muscle mass, decrease blood pressure, maintain bone health and lose weight.
6. Eggs help you lose weight
First of all, eggs are a great nutritious product. In them a lot of protein and vitamins necessary to maintain health and strength. Eggs are low in calories, while satisfying the appetite and satisfy your hunger for a long time.
How many eggs should be eaten every day?
Some people believe that a day should eat no more than two eggs. However, there are no reliable studies that are 100% could confirm the damage exceeding this amount. In addition, eggs are a healthy product, which should not give up, they are tasty, easy to prepare and relatively cheap.
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