7 reasons why you should add eggs to your diet

Despite their undeserved bad reputation, eggs are very suitable for our health, so it is convenient to include them in our diet about three or five times a week.

In this article we will explain why adding eggs to your diet is a smart and excellent option. You see, the egg is one of the most consumed ingredients in the world and, due to its high nutritional quality, it is one of the so-called  ‘super foods”.

It had a bad reputation for many decades for its relationship with cholesterol. However, at present it is considered essential for any diet.

Although it contains a small amount of fat, its great contribution of proteins of high biological value, in addition to vitamins and minerals, make it deserving of an important place in regular diet.

For this reason it is important to leave behind the myths about its consumption. As well as knowing what are the benefits that it offers to the organism.

Here are 7 important reasons why you should eat them without feeling remorse.

Reasons why you should add eggs in your diet

1. They help lose weight

Eggs can help you lose weight more easily. As long as they are included in a healthy, low-calorie diet

• They contain vitamins and minerals that help meet the body”s nutritional requirements. This helps avoid energy deficiencies or dips.
• On the other hand, its easily assimilated proteins support the formation of muscle mass and increase sports performance.
• It is one of the most satiating foods, so it reduces food anxiety.
• In itself, each whole egg contributes approximately 77 calories.

2. Reduce fatigue

Eating this food at breakfast can help you control morning fatigue and the feeling of fatigue that interrupts your workday.

• Its light contribution of fats and essential amino acids increase the energy level. This contributes to improving physical and mental productivity.
• It also contains vitamin B12. This nutrient supports the transformation of carbohydrates into energy sources.

3. Protect eye health

It is a good choice to include eggs in your diet when it comes to taking care of your visual health.

• It is a significant source of lutein and zeaxanthin, two substances with antioxidant action. By protecting their tissues, they reduce the risk of cataracts, macular degeneration and blindness.
• It also provides significant amounts of vitamin A. The deficiency of this nutrient is associated with the increased incidence of visual diseases.

4. Improve cognitive health

Eggs contain a nutrient known as choline. Its assimilation in the body is decisive to protect cognitive health.

• This substance, which is usually grouped with the B vitamins in food, helps to build cell membranes to prevent premature deterioration of the brain.
• In turn, the body uses it for the production of signaling molecules from the brain. Participate in memory, among other things.
• Furthermore, its assimilation regulates the activity of the nervous system,and also helps to keep the activity of neurotransmitters in balance.

5. Reduce inflammation

Foods rich in fats, sugars, and added chemicals often trigger inflammatory reactions in the body. These, in turn, can increase the risk of developing chronic diseases in several of its main systems.

The egg, due to its choline, amino acids and antioxidants content, is a food that counteracts this reaction, providing protection to cells and tissues.

• First, it intervenes in the brain and circulatory system health, helping to maintain an optimal process of cellular oxygenation.
• Also, accompanied with a healthy diet helps stimulate the elimination of waste that travels through the blood.
• In addition, it favors the production of collagen, an essential substance to keep the joints healthy.

6. Strengthens the immune system

Including eggs in your regular diet is an effective way to improve the activity of the immune system.  Well, they contribute to increasing its capacity to fight against pathogenic microorganisms that attack the body.

It is due to its contribution of essential nutrients, which participate in the formation of antibodies.

Some of the highlights are:

• Vitamins (A, B, D, E, K complex)
• Minerals (selenium, phosphorus, calcium, zinc)

7. Help strengthen bones

By consuming this food on a regular basis the benefits of diet and exercise are enhanced to keep bones strong and healthy.

• This is due to its light supply of calcium, which can help prevent loss of bone density.
• It is also valued for being one of the best food sources of vitamin D, a nutrient that favors calcium absorption and is involved in the production of bone tissue.

 

How often do you consume this food? Now that you have more reasons to add eggs to your diet, don”t hesitate to consume them 3 to 5 times a week.

There are many ways to prepare them and you can incorporate them into dozens of recipes.