6 reasons to eat eggs for breakfast

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They are tasty and healthy, and they also help you lose weight and improve your eyesight.

1. Eggs are incredibly nutritious

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

The fact is that this organic compound is harmful if it accumulates and oxidizes in the arteries. However, eggs are rich in antioxidants, thanks to which cholesterol is easily broken down by the liver. And according to recent studies, eggs increase the level of so-called good cholesterol, help process “bad” cholesterol and, contrary to popular belief, do not harm the heart at all.

3. Eggs supply the body with choline

Choline is an essential nutrient involved in many processes in the body. It is needed for the synthesis of acetylcholine, which is associated with memory and learning functions and plays an important role in many other important processes. Choline is also one of the components for building cell membranes, and its deficiency 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 neural tube defects in the fetus and can subsequently lead to a decrease in cognitive functions 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 it and must be obtained from the diet – these 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 vision

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 you lose weight

Eggs are high in protein and fat, but low in carbohydrates, making them a very filling food. Therefore, eating them can lead to weight loss. For example, 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 number of calories. It turned out that the subjects in the first group felt full faster, although they consumed fewer calories.

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