I hate cooking, especially in the mornings.
So after going through some healthy quick recipes, I came across lot of easy & quick egg recipes. So decided to follow the memorable tagline from an old Indian ad ‘Sunday ho ya Monday, roz khao ande’ (Whether its Sunday or Monday, eat eggs everyday)
Before starting to add eggs in my every day meal, i googled about its nutritional content, I remember my roomie asking me not to eat the yolk as its high in cholesterol. So hear is all you need to know about myths and benefits of eggs.
Composition: Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. It also contains 186 mg of cholesterol, which is 62% of the recommended daily intake.
This Is Why Eating Eggs Every Day Is More Than Just Cholesterol
Eggs are high in antioxidants that reduce the risk of eye diseases.
It’s high in choline, a brain nutrition that over 80% of people are lacking.
High in Omega 3
Contain all nine essential amino acids necessary to rebuild the muscles and tissues in our bodies
Eggs can be a convenient way to supply your organism with a decent amount of vitamin D
Two large eggs contain 2 milligrams of iron, and with frequent consumption, you can significantly improve your intake of iron
It’s reduce appetite and increase fullness, compared to foods that contain less protein. This helps to avoid unnecessary munches and keep your calorie intake on track.
Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.
Metabolism: Eating a high-protein diet like egg has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food. Starting the day with an egg is beneficial for weight loss as it reduces your calorie intake for next 5 hours.
Furthermore, the egg breakfast caused a more stable blood glucose , while also suppressing the hunger hormone.
There’s cholesterol in eggs, but dietary cholesterol doesn’t seem to have much effect on blood cholesterol, the type that actually clogs your arteries, for the average person. American Heart Association used to recommend consuming no more than 300 mg of dietary cholesterol a day.
What Can Be My Daily Egg Intake ?
The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy. Adding that you lead a healthy life style and include minimum 30 min of walking/swimming or any sort of workout.
Having more than 3 eggs may have different effect as it does vary from person to person.
TIP: Pick Omega-3 enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3 and important fat-soluble vitamins.
My Ultimate Reason To Have Eggs
It’s affordable, easy to stock and quick to prepare 🙂
Boiled or scrambled, i love it in every way.
No kidding, its the incredible range of nutrients and powerful health benefits an egg provides me with every meal.
Data courtesy – Google