9 Reasons To Include Eggs In Your Diet

Despite its bad reputation, moderate intake of eggs can be very beneficial to health. They are very rich in nutrients and can help us fight states of fatigue.

The egg is a very complete food, so including it in your diet is recommended for your health. For many years it was classified as harmful, since it was said that its intake was responsible for the increase in cholesterol in the blood. However, it is proven that this statement is not true, according to a study published in 2018.

9 reasons to include eggs in your diet

1. They are rich in nutrients

Despite their bad reputation for decades, eggs are one of the most nutritious foods we can find in nature. In addition, each whole egg provides only 77 calories. They are a natural source of:

• Vitamins (A, B2, B5, B12, D, E and K).
• Folate
• Mireals (phosphorus, selenium, calcium and zinc).

• Proteins.
• Fatty acids.

2. Support weight loss

Eating eggs for breakfast is one of the best food choices when the goal is to lose weight. This food not only helps to achieve the daily recommended nutritional values, but also prolongs the feeling of satiety. This translates into fewer snacks between meals, and with it, a reduction in daily caloric intake.

3. Egg consumption does not affect blood cholesterol levels

Although it is true that eggs are one of the foods that have the most cholesterol, it does not mean that it is responsible for the accumulation of this substance in the blood. In fact, it is proven that 70% of consumers do not have cholesterol problems from ingesting it and the remaining 30% have a slight increase in total cholesterol and LDL cholesterol. However, egg consumption is not associated with increased cardiovascular risk, according to an article published in the journal “Nutrients”.

In addition, in some people it could influence the increase of the so-called “good cholesterol” or HDL. Whose presence in the blood reduces the risk of heart disease, stroke and arteriosclerosis. In any case, we recommend that you do at least an annual blood test.

4. The egg strengthens the immune system

The vitamins with antioxidant action in this food play a very important role in strengthening defenses and increasing antibodies. This could represent extra protection against viruses, bacteria and other pathogens that cause infections in the body.

5. Fight tiredness and fatigue

Eggs are an energy food that gives the body a “boost” against symptoms of chronic fatigue and weakness, due to its light content of fat and protein . Its vitamin B12 content reduces the risk of anemia and, with it, a constant feeling of fatigue.

6. They are good for visual health

This food contains two substances called lutein and zeaxanthin whose antioxidant effects prevent the development of visual diseases. Adequate levels of these nutrients reduce the risk of cataracts, macular degeneration, and blindness.

The consumption of egg yolk can increase from 28 to 50% of lutein in the blood in 4 and a half weeks, while zeaxanthin increases from 114 to 142%. It should be noted that they are also a source of vitamin A, a nutrient whose deficiency is associated with the main visual problems, according to a study published in 2016.

7. They do not affect blood triglycerides

In the same way that it happens with cholesterol, there is no solid evidence that eggs manage to alter the level of triglycerides in the blood. In fact, the latest human trials affirm that the consumption of these foods does not have a notable impact on the lipid profile. 

8. They are good for athletes

Athletes should not do without this food, as it is one of the best allies for their health. Its protein content influences the increase in muscle mass and the adaptations of the fibers to exercise. Therefore, if you do sports, including eggs in your diet is essential.

9. Fight inflammation

A whole egg contains up to 30% of the recommended daily amount of choline. This is a nutrient that is involved in brain and circulatory system health. Its regular intake promotes the elimination of wastes that increase inflammation. In addition, it prevents chronic diseases such as diabetes and Alzheimer’s.

Include the egg in your usual diet

In this article we have explained the benefits of including eggs in your diet. However, we want to point out that, despite the benefits of consuming this food, by itself it does not constitute a treatment. Therefore, we recommend that you attend your medical check-ups on time.

Above all, and as an aid to your well-being, including eggs in your diet is clearly a great idea. Take it in moderation, but regularly, always within the framework of a varied diet.