Eggs are one of the most nutrient-dense foods. It has been seen as good for weight loss thanks to their protein content, then not healthy due to cholestero. The protein may also slightly increase your metabolism, which can help burn more calories.
NUTRITIONAL BENEFITS OF EGGS
Eggs are packed with nutrients. It’s a good source of several vitamins B, and provides meaningful levels of immune-supporting nutrients, like Zinc and Selenium says Samantha Cassetty, MS, RD, a nutrition and wellness expert based in Ney York City.
Eggs are also rich in choline, a micronutrient that’s important for pregnant women and babies. The egg yolks and egg whites has the highest concentration of most fats, vitamins and minerals. A large egg contains the following:
— Calories: 71.5 — Fat: 4.8 g — Vitamin A: 160 mcg — Calcium: 56 mg — Vitamin D: 2 mcg — Iron: 1.75 mg — Niacin: 0.075 mg — Vitamin E: 1.05 mg — Folate: 47 mcg — Vitamin B12: 0.89 mcg — Riboflavin: 0.475 mg
THEY ARE ONE OF THE HEALTHIEST BREAKFAST
Eating a healthy breakfast can reduce overall caloric intake by preventing cravings later in the day, Rizzo says.
An example of the potential power of eggs:
When 43 people ate either a diet filled with high-protein meal replacement shakes with a ratio of 35% carbs, 40% proteins and 25% fat, compare to a diet wuth the same number of calories, but with a ratio of 44% carbs, 15% protein and 30% fat, the higher protein diet boosted their metabolism, per a studypublished in the Amercan Journal of Clinical Nutrition.
The researchers disovered that people buned an average of 80 calories a day more by swapping more protein into their diet–and also burned more fat than usual. This could translate in the real world by adding more to your diet as a protein source.
HOW EGGS HELPS IN WEIGHT LOSS?
Research indicates that eating an egg a day will not raise cholestarol levels. Rather, saturated fat— not dietery cholesterol like that found in egg yolks–influences cholesterol levels.
Healthier way to eat eggs include a vegetable, frittata or on top of a piece of avocado toast. Try to limit your meat consumption because they are high in saturated fat.
To kill harmful bacteria, it’s best to cook eggs until the eggs and yolk are firm. It’s healthy to cook eggs in the following ways:
— Poached — Boiled — Fried ( with minimal amount of healthy oil, like olive oil ) — Scrambled
The bottom line:
Overall, egg is one of the most nutrient-dense food that is rich in proteins, and may even help you to lose weight by boosting your metabolism. Remember to pair your egg with other healthy rich nutrients like vegetables or fruits.