Importance of Egg in Our Diet

1. Importance of Egg in Our Diet If eggs are not a part of your diet, it’s worth looking into some of the health benefits that they offer and reconsider adding them. Eggs are an all natural source of high quality protein and provide all 9 essential amino acids (those are the ones that the body cannot produce independently). Research at Wageningen University concluded that egg protein is the most absorbed and utilized protein source in the food supply. One egg contains 6.3 grams of protein and only 68 calories. Consuming an adequate supply of protein daily helps with the production of new cell membranes, healthy nerves, building muscle, boosting the immune system and in maintaining healthy skin and nails. As mentioned above about how much Protein in 1 egg contains and its benefits of having it daily for fitness freaks as it can lower their consumption costs and also help them in efficient and balanced diet, and eggs also help us by staying away from various illness that can be caused due to lack of intake of amino acids which are purely found in eggs. One of the most important nutrients that eggs supply is choline, which is important in brain and nerve functioning. While our bodies do naturally produce choline, we do not manufacture an adequate supply, therefore it is important we consume choline rich foods. Choline assists in the reduction of inflammation in the body, which in part is a result of being high in Omega-3 Fatty acids.

2. Chronic inflammation in the body is linked to such serious health conditions like Alzheimer's, heart disease, Type-2 diabetes, and osteoporosis. A study conducted at the University of NC at Chapel Hill notes that choline is involved in shutting off promoter regions of genes that are involved in inflammation. Choline is also necessary in the development of the brain and memory in the fetal stage, making it especially important to pregnant women. It is estimated that 90% of Americans do not consume an adequate supply of choline. Eggs also contain high amount of Lutein, which plays an important role in eye health including the prevention of cataracts and a condition called Age-related Macular Degeneration (AMD) which is the leading cause of blindness in people over 50 years old. The macula is the central part of the retina that controls fine vision. Eggs are a good source of B vitamins including B-12 which is important for cardiovascular health. Eggs also supply us with tryptophan, selenium, iodine, molybdenum, phosphorus and are one of the only foods that contain naturally occurring Vitamin D. At one point, nutritionist and medical providers were discouraging people from eating eggs on a daily basis due to the cholesterol they contain, yet more recent research released by the Journal of the American College of Nutrition (circa 2000) concludes that people that eat a low-fat diet can consume one to two eggs daily with no noticeable change in blood cholesterol levels. The Harvard School of Public Health concluded that there is no significant link between egg consumption and heart disease. There has also been considerable research conducted in terms of eggs and their impact on weight loss. In a particular study conducted in 2008 and published in the International Journal of Obesity, half of the people in the research group were given a breakfast containing two eggs, while the other half were given breakfast without eggs. At the end of the study, those in the group that consumed the breakfasts containing two eggs lost an average of 65% more weight than those in the other group. It is suggested from the outcome of this research that eggs help to curb the appetite throughout the remainder of the day, making a person less likely to overeat. There are so many questions asked on How Much Protein In 1 Egg, I would suggest for gym hitting people to have around6-12 eggs a day which would help you keep your stomach full for a Long time and can help you in instant weight loss and you can see the results very quickly. For people who maintain a regula diet is is advisable to have atleast 2 eggs a day to stay fit and dine. Some other noticeable health benefits are their link to lowering risks of blood clots and stroke (due to the proteins in the yolks) and a reduction in the risk of breast cancer in women. A recent study concluded that women that eat a diet including 6 eggs per week lowered their risk of breast cancer by 66%. Eggs also have a high sulfur content which promotes healthy hair and nails. When buying eggs I recommend getting the cage-free, vegetarian fed variety. Also look for those that are labeled free of antibiotics and hormones, which can have negative impacts on our overall health. As always, speak with your healthcare before drastically modifying your diet, especially if you have certain health conditions such as high cholesterol or cardiovascular disease.