For many, eggs form an interesting and convenient compromise between being a vegetarian and a non-vegetarian. For those concerned about getting the right amount of protein, but without converting into full-fledged non-vegetarians, opting for eggs as a source has become more popular now. But that’s not all that an egg contributes to your well-being. Stacked with a host of nutrients, minerals and vitamins, many doctors and nutritionists advise people to have at least on-to-two eggs a day.
“Easily available and easy to cook, eggs are rich in protein and have all the essential amino acids. As advised by medical studies, we should eat only two eggs in a day and six-to-eight eggs a week, which helps to balance out your body metabolism and also maintains your balance diet,” says Dr Taranjeet Kaur, metabolic balance coach and senior nutritionist, AktivOrtho, New Delhi.
She further adds, “When eating eggs, make sure you do not leave out the yolk as it contains a lot of good nutrients and has a good absorption level of your vitamins.” Nevertheless, for those with already high cholesterol levels, opting for just egg whites are also a good idea. This oval food has other uses too. “Applying an egg on your hair and skin is one such good practice because it conditions and strengthens your hair and an egg white promotes wrinkle free skin,” says Dr Kaur.
To celebrate the many benefits of the ubiquitous egg and to raise awareness, World Egg Day has been celebrated annually on the second Friday of October since the day’s institution in 1996 in Vienna. This year, it’s on October 14. So, to commemorate World Egg Day, we give you six reasons why you should eggs more regularly, and how that will benefit you:
1. Eggs are extremely nutritious: Eggs are a rich source of protein, as well as vitamins (such as Vitamin A, Vitamin B, Vitamin B5, Vitamin B12, Vitamin D) and minerals (such as potassium, zinc, calcium and selenium), which are extremely good for the body and metabolism.
2. Eggs enhance HDL (good) cholesterol: There are two types of cholesterol are found in our body. The good cholesterol is High Density Lipoprotien (HDL) and the bad cholesterol Low Density Lipoprotein (LDL). Eggs naturally enhance HDL, and in addition, helps lower the risk of cardiac arrest, along with many other heart and health diseases.
3. Eggs are important for brain development: Eggs contain choline, which helps in brain development and functioning. Just one egg contains more than 100mg of choline, which helps sharpen your mind. This is why kids (and adults too) are encouraged to incorporate eggs into their breakfast.
4. Eggs contain antioxidants: Eggs are rich sources of antioxidants such as lutein and zeaxanthin, which are good for the eyes, and helps prevent harmful diseases and infection. In addition, it lowers the chances of age-related diseases. This is particularly in the yolk, which is why people are advised not to leave the yolk, as it is rich in Vitamin A. Deficiency of Vitamin A is a major cause of blindness.
5. It is filling, and thus, reduces excessive food intake: If you start your day with an egg, it is the most filling breakfast. By incorporating eggs in your breakfast, you reduce the chances of feeling hungry frequently as eggs keep your stomach full. This ensures you snack less on unhealthy junk food!
6. Eggs are good for healthier nails and hair: Everyone wants healthy nails and hair, and that’s where eggs help. It is rich in sulphur-containing amino acids with many vitamins and minerals, which helps keep your hair and nails healthy and shiny. Therefore, if you want to show off your lustrous hair and long nails, then try adding eggs to your meal.