Beyond easily upping your daily protein countβ each 85-calorie eggs packs a solid 7 grams of the muscle-builderβeggs also boost your health. Theyβre loaded with amino acids, antioxidants and iron. Donβt just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
When youβre shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, thatβs your call. The difference in color just varies based on the type of chickenβthey both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York. Here are 12 incredible effects the mighty egg can have on the human body.
1. YOUβLL REDUCE YOUR RISK OF HEART DISEASE
LDL cholesterol became known as βbadβ cholesterol because LDL particles transport their fat molecules into artery walls, and drive atherosclerosis β basically, gumming up of the arteries. (HDL particles, by contrast, can remove fat molecules from artery walls.) But not all LDL particles are made equal, and there are various subtypes that differ in size. Bigger is definitely better β many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles. Hereβs the beauty part: Even if eggs tend to raise LDL cholesterol in some people, studies show that the LDL particles change from small and dense to large, slashing the risk of cardiovascular problems.
2. YOUβLL BOOST Y IMMUNE SYSTEM
If you donβt want to play chicken with infections, viruses and diseases, add an egg or two to your diet daily. Just one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that helps support your immune system and regulate thyroid hormones. Kids should eat eggs, especially. If children and adolescents donβt get enough selenium, they could develop Keshan disease and Kashin-Beck disease, two conditions that can affect the heart, bones and joints.
3.YOUβLL IMPROVE YOUR CHOLESTEROL PROFILE
There are three ideas about cholesterol that practically everyone knows: 1) High cholesterol is a bad thing; 2) There are good and bad kinds of cholesterol; 3) Eggs contain plenty of it. Doctors are generally most concerned with the ratio of βgoodβ cholesterol (HDL) to bad cholesterol (LDL). One large egg contains 212 mg of cholesterol, but this doesnβt mean that eggs will raise the βbadβ kind in the blood. The body constantly produces cholesterol on its own, and a large body of evidence indicates that eggs can actually improve your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL particles.
4.YOUβLL HAVE MORE GET-UP-AND-GO
Just one egg contains about 15% of your RDA of vitamin B2, also called riboflavin. Itβs just one of eight B vitamins, which all help the body to convert food into fuel, which in turn is used to produce energy. Eggs are just one of the25 Best Foods for a Toned Body!
5.YOUR SKIN AND HAIR WILL IMPROVE
B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver. (In addition to vitamin B2, eggs are also rich in B5 and B12.) They also help to ensure the proper function of the nervous system. For more foods full of B vitamins, click here for this list of the essential 40 Best Foods for Muscle and Strength!
6.YOUβLL FEEL FULLER AND EAT LESS
Eggs are such a good source of quality protein that all other sources of protein are measured against them. (Eggs get a perfect score of 100.) Many studies have demonstrated the effect of high-protein foods on appetite. Simply put, they take the edge off. You might not be surprised to learn that eggs score high on a scale called the Satiety Index, a measure of how much foods contribute to the feeling of fullness.
Largely because of their satiating power, eggs have been linked with fat loss. A study on this produced some remarkable results: Over an eight-week period, people ate a breakfast of either eggs or bagels, which contained the same amount of calories. The egg group lost 65% more body weight, 16% more body fat, experienced a 61% greater reduction in BMI and saw a 34% greater reduction in waist circumference!