Eggs are often used as the “gold standard” for comparing and assessing the protein content of other foods.
Feel full longer.
The protein and heart-healthy monounsaturated fat, which makes up the majority of the fat content in an egg, keeps your energy level on an even keel by stabilizing blood sugar. This, in effect, wards off cravings, a key stay-slim strategy!
Eggs are rich in leucine, an amino acid that plays an important role in how muscles use glucose. Soreness gets a kick in the butt with egg’s anti-inflammatory effect from choline.
Eggs contain energy-boosting B vitamins (including thiamin, riboflavin, folate, B-12 and B-6).
As an active person, you should be eating a whole egg every day. Three recent studies have shown that an egg yolk a day will not raise blood cholesterol levels in healthy people. Yolks are loaded with choline, a B vitamin required for muscle contraction and optimal brain function. Additionally, choline has been shown to help prevent breast cancer. Bottom line: Don’t dump the yolk down the drain.
Along with providing the red blood cell-building vitamins A and B-12, eggs are packed with selenium. This trace mineral helps prevent free radical damage and strengthen your immune system. Just a little selenium goes a long way and one medium egg contains 20 percent of your daily needs.
Feeling down? Eat an egg. Its impressive amino acid profile forms the foundation of the mood-elevating neurotransmitters that are located in your brain. Tip: Sneak a hardboiled egg into one of your meals.
Eating just one egg a day may stave off macular degeneration by protecting the retina from light damage, according to a study in the Journal of Nutrition.
Eggs are one of the few foods considered to be a complete protein. They contain all nine essential amino acids your body needs to build and maintain lean muscle mass. Egg yolks are also a natural source of vitamin D, which has been linked to increased muscle power.
Eggs are the new anti-agers. Lutein and zeaxanthin, two antioxidants found in eggs, more than quadrupled protection against damaging UV rays in one study on women. Sun damage can lead to wrinkles, brown spots and skin cancer. Researchers noted that skin was also markedly softer, firmer and better hydrated.
Shopping Dos and Don’ts
- Do pick pasteurized. Fresh eggs may harbor salmonella so it’s wise to refrain from eating raw or undercooked eggs. For recipes that call for raw beaten eggs or egg whites (e.g., protein shakes), be sure to buy egg substitutes such as pasteurized egg whites sold in milk-like cartons, which means that they have been heated to destroy bacteria.
- Don’t fret about color. Brown or white? It doesn’t matter: They both have the same nutritional profile.
- Do splurge on eggs enriched with omega-3 fatty acids, especially if you don’t get enough fish in your diet. The extra healthy fats boost your heart and cognitive health. Just keep in mind: Don’t dump the yolk! That’s where these essential fats are located.