6 reasons to eat eggs for breakfast

1. Eggs are incredibly nutritious

This product contains a huge amount of Egg, whole, cooked, hard-boiled nutrients: vitamins, minerals, high quality protein and healthy fats. So, in one egg you can find vitamins A, B2, B5, B12 and selenium. Calcium, iron, potassium, zinc, manganese, vitamin E, folate and many other necessary substances are also sufficient in them. One large chicken egg provides 77 calories, 6 g of quality protein, 5 g of fat and a small amount of carbohydrates.

2. Eggs improve cholesterol profile

Egg breakfast improves cholesterol profile

They are considered high-cholesterol food: one egg contains 212 mg of this substance, which is quite a lot. However, oddly enough, eating the product does not lead to Balancing cholesterol synthesis and absorption in the gastrointestinal tract to increase blood cholesterol levels.

The fact is that this organic compound is harmful if it accumulates and oxidizes in the arteries. However, eggs are high in antioxidants, making cholesterol quite easy for the liver to break down. And also, according to recent studies, Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations, Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet, Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate ‑ restricted diet, eggs raise the level of so-called good cholesterol, promote the processing of "bad" cholesterol and, contrary to popular beliefs, do not harm at all Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations, Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate ‑ restricted diet, Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate ‑ restricted diet to the heart.

3. Eggs supply choline to the body

Choline is a vital nutrient involved in many processes in the body. It is required for the synthesis of acetylcholine, which is associated with memory and learning functions and plays an important role in many other important processes. Choline is also one of the components for building cell membranes, and a lack of it leads Choline: An Essential Nutrient for Public Health to liver and heart diseases, as well as neurological disorders.

In addition, this nutrient is especially important for pregnant women. Choline studies show that low choline intake increases the risk of fetal neural tube defects and may further lead to cognitive decline in the baby.

4. Eggs contain high quality proteins

An egg breakfast provides the body with high quality protein

There are about 21 amino acids that our body uses to synthesize proteins. Nine of them cannot be produced by it and must be obtained from the diet - they are known as essential amino acids. Eggs have an ideal amino acid profile and contain Protein - Which is Best? high quality proteins. In fact, they are among the best sources of protein in the human diet.

5. Eggs are good for eyesight

Lutein and Zeaxanthin are antioxidants that tend to accumulate in the retina and protect Lutein and Zeaxanthin Isomers in Eye Health and Disease from harmful sunlight. They also significantly reduce Lutein and zeaxanthin status and risk of age ‑ related macular degeneration, Evidence for protection against age ‑ related macular degeneration by carotenoids and antioxidant vitamins, Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age ‑ related maculopathy and cataract: the POLA Study risk of cataracts and macular degeneration. One study, Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk, found that consuming 1.3 egg yolks per day for 4.5 weeks increased blood zeaxanthin levels by 114-142% and lutein by 28-50%. %.

6. Eggs help you lose weight

Eggs are high in protein and fat, but low in carbohydrates, making them a very satisfying food. Dietary cholesterol, eggs and coronary heart disease risk in perspective. Therefore, the use of the product can lead to weight loss. So, in one study, Short-term effect of eggs on satiety in overweight and obese subjects, 30 overweight women were divided into two groups, the first of which was given eggs for breakfast, and the second - bagels. Both menus contained the same amount of calories. It turned out that the subjects from the first group were more saturated faster, although they consumed fewer calories.

In another study, Egg breakfast enhances weight loss, which lasted for 8 weeks, subjects who ate eggs experienced significant weight loss. Compared to those who were fed flour products, they lost 65% more body weight and lost 16% more fat.