For years, people have been expounding the downsides of eating eggs, thanks to their high cholesterol content. But studies have long since proved the doubters wrong. Yes, it turns out that eggs aren’t just good for you – they’re great for you. So, if you choose to start eating two eggs a day, there are a whole host of benefits for your body, from stronger bones to a reduced risk of certain types of cancer.
10. You’ll enhance your brain development
If you’ve never heard of choline, you may want to look it up. After all, it’s one of the primary ingredients in our cells, and is considered essential for a healthy brain. Indeed, a choline deficit can have some pretty worrying consequences, from a higher risk of Alzheimer’s disease, all the way through to organ failure.
If you want to get more choline into your system, then eggs are your best bet. In fact, they offer one of the most concentrated sources of choline you’ll find. So, if you start eating two eggs a day, you’ll be on the path towards healthier brain development, as well as boosting your memory.
9. Your eyes will be healthier
Eggs aren’t the only source of lutein you’ll come across, but they are one of the best. In case you’re not familiar with lutein, it’s a nutrient that can help prevent age-related conditions including cataracts. So, consuming two eggs per day could safeguard your eyesight well into old age.
Indeed, a 2004 study at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging, in Boston, Massachusetts, found that lutein blood levels were three times higher for people who’d eaten eggs, compared to those who’d eaten other foods rich in the nutrient, such as spinach. That’s because the type of lutein in eggs is more easily absorbed by your body than that found in vegetables.
8. Your bones will be stronger
Unlike most vitamins, you don’t need to eat anything to get vitamin D in your system. Indeed, it can be had simply through exposure to sunlight. In fact, scientists estimate that you only need to be in the sun for around five or ten minutes, a couple of times a week, to get all the vitamin D you need for healthy bones.
In many places, however, that’s easier said than done – particularly during the winter. Vitamin D deficiencies, then, can be all too common. But eggs can help: they contain plenty of vitamin D and scientists have even begun feeding chickens extra vitamin D in order to increase the amount found in their eggs.
7. You’ll lower your risk of cardiovascular complications
Vitamin D isn’t the only vitamin found in high concentrations in eggs. Indeed, they’re also a great source of vitamin B-12, also known as cobalamin. And if you don’t take in a sufficient amount of cobalamin every day, you could encounter the sorts of problems – including nerve damage – that are caused by having a vitamin B12 deficiency.
One particular benefit of cobalamin is that it regulates your homocysteine levels. Simply put, too many of these amino acids can lead to heart disease. However, vitamin B12 helps to break them down into compounds that do less damage to your body. So, if you want to help keep your heart healthy, it’s a good idea to eat some eggs.
6. You’ll lose weight
What does your breakfast consist of? If it’s anything other than a pair of eggs, you may want to rethink it – at least if you’re trying to lose weight. A study published in 2008 found that participants eating an egg-based breakfast lost 65 percent more weight than those eating bagels for their first meal of the day.
Yes, the study actually split its participants into four breakfast groups – two eating eggs, and two eating bagels. Within those, one group each restricted their diet to 1,000 calories per day – and of those, it was the egg-based breakfast munchers that lost weight fastest. So, it seems that eggs are great for losing weight, as long as you balance the rest of your diet, too.
5. You’ll help your liver
It’s not just brain development that choline can help. In fact, it’s also very good for your liver. Yes, despite years of being told that we should all avoid eggs if we want to keep our cholesterol down, it turns that out they’re key to staving off a fatty liver.
Specifically, it’s the egg yolk – rather than the white – that is plentiful in choline. This nutrient is essential to the production of phospholipids, also known as fat molecules. Yes, the fats found in eggs are good for you, because they help remove the bad fats from your liver. And without choline, those fats will just build up.
4. Women can lower their risk of breast cancer
Or at least, young women can. A study published in 2003 found a link between the diets of adolescent women and the risk of breast cancer in later life. The study was carried out through surveys from 1976 to 1986 and quizzed participants about what they ate from high school through to adulthood.
Then, the diets of the participants who had contracted breast cancer in that ten-year period were analyzed alongside the diets of those who didn’t. The study concluded that women who ate more eggs during adolescence were less likely to be diagnosed with breast cancer. So, there’s no harm in introducing eggs into your kids’ meals.
3. Women can boost the health of their baby during pregnancy
Lowering the risk of breast cancer isn’t the only advantage that women can gain from eating eggs. Yes, they can also help increase your chances of having a bouncing, bonny baby, thanks to the high concentrations of vitamin B9 found in their yolk. Also known as folate, B9 is considered to be an essential vitamin for building DNA and the body needs even more of it during pregnancy.
However, there’s no way for the body to create folate on its own so it has to be consumed through food. And as it’s so crucial to the development of the fetus, it can be a good idea to introduce more eggs into your diet if you’re trying for a baby.
2. You’ll build up your muscles
Everyone knows protein is necessary for keeping your body healthy, building and repairing your skin, organ and muscle tissue. But not all proteins are made equal; there are certain sources that you’re better off turning to than others if you’re trying to increase, or just improve, your protein intake.
Indeed, a single egg contains a whopping six grams of protein – and not just any old protein either, but some of the best around. In fact, it’s often the benchmark by which all other proteins are judged. So, if you’re looking to build muscle mass, a couple of eggs in the morning is a great start.
1. You’ll lower your risk of skin cancer
By now, eggs probably sound like some kind of miracle food. And that’s because they basically are. After all, eggs contain all manner of nutrients and vitamins that your body needs to function. Well, there’s at least one more that you may not know about: selenium.
Yes, eggs are a great source of selenium, a mineral that can prevent skin cancer, as it helps protect you from the harmful effects of too much sun. Meanwhile, other conditions, such as Crohn’s disease, have also been linked to selenium deficiencies. Just two eggs a day, then, could help your body out enormously.