HEALTH BENEFITS OF EGGS

   Eggs are pretty much nature’s perfect food. They are cheap, easy to prepare, go with almost any food and taste awesome. Apart from being inexpensive, eggs are a superfood which contain large amounts of protein, amino acids, vitamins and minerals. Egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. Here are 12 reasons to crack one open today:

1. Eggs Are Incredibly Nutritious
   Eggs are packed with vitamins, iron, zinc and phosphorus, minerals that are vital for your body. One large egg contains, Vitamin B2 (riboflavin), Vitamin B12 (cobalamin), Vitamin A (retinol), Vitamin E (tocopherol) Vitamins A and B2. Eggs also contain decent amounts of Vitamin D, Vitamin
E, Vitamin K, Vitamin B6 and Calcium. Eggs also contain various other trace nutrients such as iodine and selenium that are important for health.

2. Eggs Help To Promote Brain Health And Development
   Choline is a nutrient that most people don’t even know exists. It is an incredibly important substance and is often grouped with the B vitamins. Choline stimulates brain development in foetus and newborn and memory function even into old age. It is necessary for brain development, but is not produced by our bodies in sufficient amount. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient. Choline is of extreme importance during pregnancy and lactation.

3. Eggs Can Help To Promote Weight Loss
   Eggs are a great nutritional value for those trying to lose weight and maintain weight loss. Studies have reported that starting the day with an egg breakfast increases satiety in overweight people. Eggs are the best source of complete protein which contain all essential amino acids for human body. The protein in eggs tend to induce feelings of fullness and reduce subsequent calorie intake to make you eat fewer calories and helps control the rate at which the body absorbs calories, thereby helping you to maintain a healthy weight.

4. Eggs Prevent Breast Cancer
   Research has shown that eating eggs as an adolescent could help prevent breast cancer as an adult. Choline present in egg can reduce the risk of breast cancer by 24 percent.

5. Eggs Help To Improve Performance And Concentration
   Good nutrition affects a child’s ability to learn. Research has shown that eating a balanced breakfast that include eggs can improve children:
Concentration level, math and reading skills, scores, attendance, behaviour and imorove performance in a challenging environment.

6. Eggs Help To Protect Eyesight And Prevent Cataracts
   One of the consequences of aging is that eyesight tends to get worse.Egg yolks contain large amounts of Lutein and Zeaxanthin, antioxidants that have major benefits for eye health, they build up in the retina of the eye. Eggs are also high in Vitamin A, which is also vital for eye health.Studies show that consuming adequate amounts of these nutrients can result in significant decrease in cataracts and age-related lens and retinal degeneration, which are the leading cause of blindness in the elderly.

7. Eggs Do Not Increase Blood Cholesterol
   It is a known fact that eggs are high in cholesterol (A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg). However, numerous studies have shown that foods high in fat, especially saturated and fatty acids have a far greater impact on heart health than cholesterol in diet. The liver produces large amounts of cholesterol every single day, but it evens out when we eat more eggs, the liver just produces less cholesterol instead. Cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. So eggs should be recognised as an inexpensive and easily digestible source of protein.

8. Eggs Can Help To Protect Our Bones
  Eggs are one of the few natural food sources of vitamin D. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs help in the prevention of osteoporosis.

9. Eggs Reduce The Risk Of Heart Disease And Stroke
     Because of the high cholesterol in eggs, it has been claimed that eggs must be bad for the heart. Eggs turn LDL Cholesterol generally known as the “bad” cholesterol from small, dense to large. Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

10. Eggs Pomote Healthy Hair And Nails
   Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and vitamins and minerals. The shape, colour and texture of the hair and nails reflect many biochemical imbalances and shortages of minerals such as zinc, sulphur, vitamin B12 and vitamin A in the body.

11. Eggs Provide The Best Quality Protein
   Protein is one of the most important elements of our diet. They are the main building blocks of the human body. Proteins are used to make all sorts of tissues and molecules that serve both structural and functional purposes in the body. Proteins also make enzymes, hormones and other body chemicals. So, adequate amount of protein in the diet is very important. Eggs are an excellent source of protein, with the highest and best quality protein above meat and milk. One medium egg contains just 70 to 85 calories’ and about 6.5 grams of protein. Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

12. Eggs Improve Nutrient Adequacy Of The Diet
   Studies have shown that non-egg consumers are more likely to fall short of vitamins A, E and B12. Eggs are very vital for a nutritious diet because of their nutrients density and eggs play an important role in ensuring
nutrient adequacy.