10 health benefits of eggs

- number 1 eggs help to improve performance eggs have a high satiety index meaning they make you feel full for longer one large egg supplies 6 grams of high-quality protein and a large variety of essential nutrients with the exception of vitamin C this is why teaming up a fruit or orange juice with an egg and whole wheat low GI bread provides the perfect breakfast to perform well in a challenging environment

- number two eggs can help to iron out problems many people with mild iron deficiency experience vague symptoms of tiredness headaches and irritability iron is the carrier of oxygen in the blood and plays an important role in immunity energymetabolism and many other functions in the body the iron in egg yolk is in the form of heme iron the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements

- number three eggs improve nutrient adequacy of the diet the nutrient density of eggs makes them a valuable contributor to a nutritious diet a study among egg versus non egg consumers revealed that the diets of the non egg consumers were more likely to fall short of vitamins A E and b12 eggs contributed 10 to 20 percent of folate and 20 to 30 % of vitamins A E and b12 among egg consumers this study demonstrates the important role one food can play in ensuring nutrient adequacy

-number four eggs do not increase blood cholesterol in the 1990s eggs received a lot of bad publicity due to their cholesterol content of 210 milligrams per egg yolk numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease to put things into perspective it is important to realize that foods high in fat especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol in food eggs should be recognized as an inexpensive versatile and easily digestible source of protein 

-number five eggs can help to promote weight loss eggs with toast have a 50% higher satiety index than regular breakfast cereals several studies have reported that starting the day with an egg breakfast increases satiety and overweight people and may help with weight loss in one study where a breakfast of bagels cream cheese and yogurt were compared to a breakfast of

-number two eggs toast and jam same amount of kilojoules the latter group stayed fuller for longer and reduced their kilojoule in Tcat lunched by 29% at 315 kilojoules per large egg eggs actually add few kilojoules for all the nutrients they provide one teamed up with whole grains for example Halloween bread and fruit or vegetables they are a complete meal readily available easy to prepare and inexpensive making them a useful tool in weight loss programs

-number six eggs help to promote brain health is a nutrient that facilitates brain  development in the fetus and newborn as well as memory function even into old age eggs are an excellent dietary source of choline and one egg per day will provide 28 percent of a pregnant woman's choline requirement choline is of extreme importance during pregnancy and lactation when the reserves can be depleted at the same time it is the critical period for fetal brain development and lifelong memory enhancement 

-number 7 eggs helped to prevent cataracts and to protect a sight a good dietary intake of eggs spinach and broccoli is associated with a significant decrease in cataracts up to a 20% decrease and age-related lens and retinal degeneration the leading cause of blindness in the elderly up to a 40% decrease eggs are a good source of the antioxidants lutein and zeaxanthin which play an important role in keeping the Aes healthy it accumulates in the eye where these nutrients protect against some types of harmful high-energy wavelengths of light getting enough lutein and zeaxanthin is therefore very important from childhood onwards throughout the life cycle

-number eight eggs provide the best quality protein protein is one of the most important  elements of our diet our bodies use protein to build new and repair old tissue eggs are champions at providing high quality protein amino acids are the building blocks of protein 9 of these amino acids cannot be manufactured by the body and must be derived from the diet a complete protein food contains enough of these 9 essential amino acids to promote growth and maintain body tissue egg milk and meat including poultry and fish proteins are all complete proteins but egg protein is of the highest quality with a rating of 1 compared to eggs milk is rated at 93 and fish and beef at 75 one egg has approximately the same protein content as 30 grams cooked meat fish or poultry and apart from being the most versatile and best source of protein in our diet it is also the least expensive 

-number nine eggs can help to protect our bones eggs are one of the few natural food sources of vitamin D our sunshine vitamin vitamin D is essential for calcium absorption and for maintaining optimum bone health eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products our main source of calcium

-number ten eggs promote healthy hair and nails the hair and nails reflect many biochemical imbalances and shortages in the body eggs can help to promote healthy hair and nails because of their high content of sulfur containing amino acids and the wide array of vitamins and minerals dot many people report faster growing hair after adding eggs to their diet especially if they were previously deficient in foods containing zinc sulfur vitamin b12 and vitamin A