6 Reasons To Eat Eggs For Breakfast

Egg breakfast is tasty and healthy, despite the fact that they are considered a high-cholesterol food. Also, this product helps to lose weight and improves vision.

They are tasty and healthy, and also help to lose weight and improve eyesight.

1. Eggs are incredibly nutritious

This product contains a huge amount of nutrients: vitamins, minerals, high-quality protein and healthy fats. Yes, in one egg you can find vitamins A, B2, B5, B12 and selenium. They also contain enough calcium, iron, potassium, zinc, manganese, vitamin E, folate and many other necessary substances. One large chicken egg is 77 calories, 6 g of quality protein, 5 g of fat and a small amount of carbohydrates.

2. Eggs improve the cholesterol profile

They are considered a high-cholesterol food: one egg contains 212 mg of this substance, which is quite a lot. However, surprisingly, eating the product does not lead to an increase in blood cholesterol.

The fact is that this organic compound is harmful if it accumulates and oxidizes in the arteries. However, there are many antioxidants in eggs, thanks to which cholesterol is easily broken down by the liver. Also, according to the latest research, eggs increase the level of so-called good cholesterol, promote the processing of "bad" and, contrary to popular beliefs, do not harm the heart at all.

3. Eggs supply the body with choline

Choline is a vital nutrient involved in many processes in the body. It is necessary for the synthesis of acetylcholine, which is associated with the functions of memory and learning and plays an important role in many other important processes. Choline is also one of the components for building cell membranes, and its lack leads to liver and heart diseases, as well as neurological disorders.

In addition, this nutrient is especially important for pregnant women. Studies show that low choline intake increases the risk of developing neural tube defects in the fetus and may later lead to decreased cognitive function in the child.

4. Eggs contain high-quality proteins

There are about 21 amino acids that our body uses to synthesize proteins. Nine of them cannot be produced by the body and must be obtained from the diet - they are known as essential amino acids. Eggs have an ideal amino acid profile and contain high-quality proteins. In fact, they are one of the best sources of protein in the human diet.

5. Eggs are good for eyesight

Lutein and zeaxanthin are antioxidants that tend to accumulate in the retina and protect the eyes from harmful sunlight. They also significantly reduce the risk of cataracts and macular degeneration. One study found that consuming 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%.

6. Eggs help to lose weight

Eggs are high in protein and fat, but low in carbohydrates, making them a very filling food. Therefore, using the product can lead to weight loss. Thus, in one study, 30 overweight women were divided into two groups, the first of which was given eggs for breakfast, and the second - bagels. Both menus contained the same amount of calories. It turned out that the test subjects from the first group were satiated faster, although they consumed fewer calories.

In another study, which lasted for 8 weeks, subjects who consumed eggs significantly lost weight. Compared to those who were fed flour products, they lost 65% more body weight and shed 16% more body fat.

Scientific sources:

Egg, whole, cooked, hard‑boiled, source Balancing cholesterol synthesis and absorption in the gastrointestinal tract, source Choline: An Essential Nutrient for Public Health, source Protein — Which is Best?, source Dietary cholesterol, eggs and coronary heart disease risk in perspective, source Short‑term effect of eggs on satiety in overweight and obese subjects, source Egg breakfast enhances weight loss, source