There’s a reason people call it the incredible, edible egg. This powerhouse food is a healthy protein option that is versatile enough to be enjoyed at breakfast, lunch and dinner and as a healthy snack. This no-sugar, no-carb food is relatively low in calories and packs quite a filling punch.
If eggs don’t rank among your top 10 health food choices, keep reading to check out how eggs benefit your body, and you might be singing a different tune when you’re done.
1. Eggs give you a boost of energy.
One whole egg contains 6 grams of high-quality protein and only 70 calories. Pair two eggs with a half cup of oatmeal for a low-calorie meal that’s filling and balanced.
2. Eggs improve liver function.
Each egg contains a healthy dose of choline. Choline, a macronutrient, helps increase your metabolism, transports vitamins and minerals and improves liver function.
3. The cholesterol in eggs doesn’t affect blood cholesterol the way you think it does.
Remember that rumor that you shouldn’t eat whole eggs because they’re too fatty? It’s false (for most people). According to Health Line, your liver already produces cholesterol. When you eat eggs regularly, your body naturally starts producing less … sort of.
4. Eggs increase HDLs (the good cholesterol).
High-density lipoproteins, commonly referred to as the healthy cholesterol, reduce the risk of heart disease and stroke. You can increase the level of HDLs in your body by regularly consuming eggs.
5. Eggs can help the eyeballs.
In addition to protein, eggs contain high levels of lutein and zeaxanthin antioxidants. Studies have shown that these nutrients help build up your retina and reduce the risk of cataracts and macular degeneration.
6. Eggs can help you eat less.
Eating eggs for breakfast can help you eat less throughout the day. The high amount of protein places eggs high on the list of satiating foods.
7. Eggs are gluten- and carb-free.
If you can’t have gluten or you’re on a special diet for diabetes, eggs are a great way to get your protein. It should be noted, though, that some studies show that eggs might increase the risk of heart disease in people with type 2 diabetes.
8. Eggs protect your bones.
Eggs have more vitamin D than ever before, and this can help protect your body from osteoporosis.
9. Eggs might reduce your risk of cancer.
Choline, that same macronutrient that helps your liver function, might also reduce the risk of breast cancer in women, according to Women’s Health. (Note: You’ll find choline in the egg yolk, not the whites. So don’t shy away from the whole eggs!)
10. Eat eggs for better muscles.
Weightlifters chug protein shakes like they’re going out of style because they know protein is essential for faster muscle repair. Nosh on a few eggs after a workout to make muscle building easier on your body.
11. Eggs are pregnancy-friendly.
If the smell and texture of eggs don’t make you queasy while you’re carrying a little one, keep (pasteurized and completely cooked) eggs a part of your diet. Two whole eggs contain 250 milligrams of choline. Doctors recommend that pregnant and breastfeeding women consume between 450 to 550 milligrams per day. Choline aids in brain development and helps prevent birth defects.
12. Healthy hair, healthy skin.
Eggs contain a B-complex vitamin called biotin. This vitamin helps your body metabolize fats and carbs for energy. As an added plus, biotin can improve your hair, nails and skin!
13. Brown eggs and white eggs are basically the same.
As a final note, there’s no need to worry about whether you should get brown eggs or white eggs. Seriously. Brown eggs come from bigger chickens with red ears, and white eggs come from smaller chickens with white ears. That’s the biggest difference, according to Dr. Jockers.
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