What would we have done had there been no eggs? Having made inroads into our breakfast, lunch, dinner and even desserts, eggs are one of the most commonly found ingredients in our kitchen pantry. Be it the runny sunny side up or the soft scrambled eggs, the anda-curry or the world’s favourite comfort food omelette , we doubt there is any food that can match the versatility of eggs. In addition to being a highly versatile food, eggs are a storehouse of many health benefits too. Here are eight benefits of eggs that would compel you to add more of it in your daily diet.
1. Excellent source of high quality Protein
Ever wondered why fitness enthusiasts are always looking to load up on eggs? Why do eggs dominate so many of their meals? This is because of their exceptional protein content. Proteins repair muscles, manage blood sugar levels, provide immunity and strength and help in weight loss. Egg protein is highly bio- available and both the egg white and the yolk help support muscle building.
2. Good for bones
Eggs are loaded with Vitamin D which is necessary for strong bones. In addition to vitamin D, they are also rich in phosphorous. This powerful combination helps provide the body with the necessary building blocks for healthy bones and teeth.
3. Could Boost your brain
Having a hard time concentrating or retaining important information? Get eggs to the rescue! Eggs are an excellent source of B-vitamins , and mono-and polysaturated fats necessary to support a healthy nervous system and brain, notes the book ‘Healing Foods’ by DK publishing. Choline helps improve memory, and the dense protein content of eggs improves mental performance throughout the day.
4. Rich in antioxidants
According to the book ‘Healing Foods’ by DK publishing, eggs are a powerhouse of antioxidants lutein and zeaxanthine which help protect eyes from age-related macular degeneration and tryptophan and tryosine, antioxidant amino acids that help prevent heart disease.
5. Aids Weight Loss
Eggs are an exceptional source of high quality protein. Protein takes long to digest, thereby making you feel full. Macrobiotic Nutritionist and Health Practitioner Shilpa Arora shares, “With their high quality proteins and fat soluble vitamins, eggs are the perfect delicious treats for anyone looking to lose weight. You could have them scrambled with veggies, or as an omelette. If you are looking to experiment, you can also whip up some interesting egg frittatas or go for a simple egg curry and rice.”
6. Boosts Metabolic Activity
According to the book ‘Healing Foods’ by DK Publishing, eggs help in boosting the metabolic activity of the body , “Evidence suggests that during digestion, egg proteins are converted into peptides that help lower blood pressure in the same way as conventional drugs, such as ACE inhibitors . In addition, most of the fats in eggs are mono-and polyunsaturated, and other fatty acids called phospholipids help reduce the absorption of cholesterol,” as mentioned in the book.
7. Low in Calories
Eggs are decently low in calories. A large egg contains only about 78 calories (with the yolk) as per the United States Department of Agriculture. If you are looking to shed some extra pounds fast, you can do away with the yolk and whip yourself a yummy breakfast with just the whites.
8. Eggs Raise HDL (the “Good”) Cholesterol
Eggs are listed amongst high cholesterol foods. But eggs are also excellent sources of protein, hence should not be ruled out from the diet just on account of their cholesterol profile. While measuring the impact of a food item on our blood cholesterol levels, saturated and trans-fat (the ‘bad’ fats) levels should be taken into account. Bangalore based nutritionist Dr. Anju Sood tells us, “Even in the egg, there are parts you can pick and choose from. It is the yolk of the egg that raises the lipid profile, hence maybe you can choose to avoid that and load up on egg whites. Two egg whites a day provide adequate protein for the day.”
So, what is holding you back? Make sure your egg crate is full already!