Eggs are a rich source of essential nutrients, offering numerous health advantages.
Adding two eggs to your daily menu can greatly boost your overall health and wellness.
Here are 10 scientifically-supported reasons to incorporate eggs into your daily routine:
1. Enhances Eye Health
Eggs are a rich source of two crucial carotenoids, lutein and zeaxanthin, known for their supportive role in vision health.
These antioxidants shield your eyes from damaging ultraviolet (UV) rays and lower the likelihood of age-related macular degeneration (AMD) and cataracts.
A study from 2018 published in the American Journal of Clinical Nutrition found that eating eggs regularly is associated with better retinal health and decreased oxidative stress in the eyes.
2. Promotes Strong Bones and Teeth
Eggs are among the rare natural food sources of vitamin D, which aids in the absorption of calcium and supports healthy bones and teeth.
According to the National Institutes of Health, including vitamin D-rich foods such as eggs in your diet can decrease the chances of osteoporosis and bone fractures.
Additionally, the phosphorus and calcium present in eggs enhance bone mineral density.
3 . Delivers Lasting Energy
Eggs provide a robust mix of premium protein and beneficial fats, ensuring a steady source of energy.
The protein helps slow digestion, keeping blood sugar levels stable and preventing energy drops.
Research from the American Journal of Clinical Nutrition shows that a protein-rich breakfast, like eggs, can improve cognitive function and increase feelings of fullness throughout the day.
4. Improves Hair and Skin Wellness
Eggs are rich in protein, biotin, and essential vitamins, particularly B2 and B12, which are vital for maintaining healthy hair, skin, and nails.
Studies suggest that biotin enhances keratin strength, the protein that constitutes your hair.
Consuming eggs regularly can lead to stronger, shinier hair and promote healthy skin by boosting collagen production, resulting in a luminous complexion.
5. Bolsters Immune System FunctioN
Eggs are rich in immune-enhancing nutrients like vitamin D, selenium, and zinc, which play a vital role in regulating immune function.
Research indicates that sufficient selenium intake fortifies immune defenses and reduces infection risk, while vitamin D in eggs bolsters the immune system’s ability to combat common ailments
6. Assists in Weight Control
Eggs are low in calories yet high in protein, making them a fulfilling choice that aids in hunger regulation.
Studies suggest that having eggs for breakfast can enhance feelings of fullness and decrease overall calorie consumption later in the day.
Their substantial protein content helps reduce cravings and optimize portion sizes, supporting effective weight management.
7. Supports Cardiovascular Health
Despite common myths about cholesterol in food, recent research indicates that moderate egg intake (up to two per day) may benefit heart health. Eggs boost high-density lipoprotein (HDL), also known as “good” cholesterol, which helps lower the likelihood of cardiovascular issues.
A 2020 review analyzing various studies found no significant association between egg consumption and heart disease risk in healthy individuals.
9. Rich in Vitamins and Minerals
A study by the National Institutes of Health (NIH) highlighted the extensive health advantages of the micronutrients found in eggs.
Eggs are rich in essential vitamins and minerals, such as vitamins A, D, E, and B-complex (notably B12), along with minerals like selenium and phosphorus.
These nutrients play a significant role in promoting overall health by aiding vision, supporting bone strength, enhancing cell functions, and boosting the immune system.
8. Enhances Cognitive Health
Eggs are a great source of choline, a vital nutrient that is important for brain development and functionality.
Choline plays a key role in producing neurotransmitters, managing memory, and maintaining cognitive abilities.
Research published in The Journal of the American Medical Association shows that a lack of choline can lead to memory issues and cognitive decline.
Regularly consuming eggs can help enhance mental clarity and improve mood.
10. Outstanding Source of Premium Protein
Eggs provide all nine essential amino acids, making them a complete source of premium-quality protein.
Eating two eggs contributes around 12 grams of protein, which aids in muscle recovery, tissue healing, and preserving lean body mass.
The American Journal of Clinical Nutrition states that high-protein foods, such as eggs, are beneficial for muscle health, especially in older adults.
Including two eggs in your daily meals, whether they are boiled, scrambled, poached, or made into an omelette, can be a simple and tasty way to ensure a well-balanced diet.
Whether you aim to enhance your energy, safeguard your eyesight, or bolster your immune system, eggs are a versatile, nutrient-dense choice that provides numerous health advantages.
