The Health Benefits of Eggs
If eggs are not
currently a part of your diet, its worth looking into some of the health
benefits that they offer and reconsider adding them. Eggs are an all natural
source of high quality protein and provide all 9 essential amino acids (those
are the ones that the body cannot produce independently). Research at
Wageningen University concluded that egg protein is the most absorbed and
utilized protein source in the food supply. One egg contains 6.3 grams of
protein and only 68 calories. Consuming an adequate supply of protein daily
helps with the production of new cell membranes, healthy nerves, building
muscle, boosting the immune system and in maintaining healthy skin and nails.
One of the most
important nutrients that eggs supply is choline, which is important in brain
and nerve functioning. While our bodies do naturally produce choline, we do not
manufacture an adequate supply, therefore it is important we consume choline
rich foods. Choline assists in the reduction of inflammation in the body, which
in part is a result of being high in Omega-3 Fatty acids. Chronic inflammation
in the body is linked to such serious health conditions like Alzheimer's, heart
disease, Type-2 diabetes, and osteoporosis. A study conducted at the University
of NC at Chapel Hill notes that choline is involved in shutting off promoter
regions of genes that are involved in inflammation. Choline is also necessary
in the development of the brain and memory in the fetal stage, making it
especially important to pregnant women. It is estimated that 90% of Americans
do not clonsume an adequate supply of choline.
Eggs also contain a
high amount of Lutein, which plays an important role in eye health including
the prevention of cataracts and a condition called Age-related Macular
Degeneration (AMD) which is the leading cause of blindness in people over 50
years old. The macula is the central part of the retina that controls fine
vision.
Eggs are a good source
of B vitamins including B-12 which is important for cardiovascular health. Eggs
also supply us with tryptophan, selenium, iodine, molybdenum, phosphorus and
are one of the only foods that contain naturally occurring Vitamin D.
At one point,
nutritionist and medical providers were discouraging people from eating eggs on
a daily basis due to the cholesterol they contain, yet more recent research
released by the Journal of the American College of Nutrition (circa 2000)
concludes that people that eat a low-fat diet can consume one to two eggs daily
with no noticeable change in blood cholesterol levels. The Harvard School of
Public Health concluded that there is no significant link between egg
consumption and heart disease.
There has also been
considerable research conducted in terms of eggs and their impact on weight
loss. In a particular study conducted in 2008 and published in the
International Journal of Obesity, half of the people in the research group were
given a breakfast containing two eggs, while the other half were given
breakfast without eggs. At then end of the study, those in the group that
consumed the breakfasts containing two eggs lost an average of 65% more weight
than those in the other group. It is suggested from the outcome of this
research that eggs help to curb the appetite throughout the remainder of the
day, making a person less likely to overeat.
Some other noticeable
health benefits are their link to lowering risks of blood clots and stroke (due
to the proteins in the yolks) and a reduction in the risk of breast cancer in
women. A recent study concluded that women that eat a diet including 6 eggs per
week lowered their risk of breast cancer by 66%. Eggs also have a high sulfur
content which promotes healthy hair and nails. When buying eggs I recommend
getting the cage-free, vegetarian fed variety. Also look for those that a
labeled free of antibiotics and hormones, which can have negative impacts on
our overall health. As always, speak with your healthcare professional before
drastically modifying your diet, especially if you have certain health
conditions such as high cholesterol or cardiovascular disease.
Christopher Weaver BS,
MA, CFT lives and works in Asheville, NC. Learning to live a wellness based
lifestyle is a key component to finding health and happiness. My goal as a
Certified Fitness Trainer, yoga instructor, social worker and health educator
is to share my own personal health journey, including accomplishment and
mishaps along the way. For more writings and information visit my website athttp://www.issacertifiedtrainer.com/christopherweaver and
my blog at http://www.punkrockwellness.blogspot.com
Article Source: http://EzineArticles.com/expert/Christopher_C_Weaver/1480880
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