Have you ever heard of the Eggs diet? According to WebMD, a single egg contains only 75 calories but is packed with 7 grams of protein, 5 grams of fat, and 1.6 grams of saturated fat. They also provide essential vitamins, minerals, and iron. Eggs promote brain development, strengthen bones, and even support a baby’s brain development during pregnancy due to their high choline content.
If you’re not regularly eating eggs, it might be time to start. Here are six incredible things that happen to your body when you incorporate eggs into your diet.
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1. Eggs Can Boost Weight Loss
Many people believe eggs are fattening, but they can actually aid in weight loss. A study by the Rochester Center for Obesity Research found that eating eggs for breakfast can help reduce daily calorie intake by over 400 calories.
How? Eggs are incredibly filling and curb your appetite, which reduces unnecessary snacking. By replacing less nutritious breakfast options with eggs, you could lose up to 3 pounds per month! So, if you’re aiming to shed some pounds, consider starting your day with eggs.
2. Eggs May Help Prevent Breast Cancer
Research from Harvard University suggests that eating eggs during adolescence could help reduce the risk of breast cancer. Additionally, a study from the University of North Carolina found that choline—an essential nutrient in eggs—can lower breast cancer risk by 24%.
A single egg contains 125.5 mg, meaning two eggs cover nearly half your daily requirement. While eggs can play a role in cancer prevention, always consult with a doctor for personalized advice.
3. Eggs Help Reduce Stress and Anxiety
A 2004 study published in Proceedings of the National Academy of Sciences found that lysine, an amino acid in eggs, can help lower stress and anxiety by regulating serotonin levels in the nervous system.
Adding eggs to your diet might help you manage stress while keeping your body and mind balanced.
4. Eggs Protect Your Eyes
Egg yolks are rich in lutein and zeaxanthin, two powerful antioxidants that promote eye health. These compounds reduce the risk of cataracts and age-related macular degeneration.
According to a study published in the American Journal of Clinical Nutrition, participants who consumed 1.3 egg yolks daily for five weeks saw their blood levels of zeaxanthin increase by 114–142% and lutein by 28–50%. Eggs are a great way to support your vision naturally.
5. Eggs Lower Inflammation
Eggs contain dietary phospholipids and choline, which have anti-inflammatory properties. A study published in the journal Nutrients found that these compounds can significantly reduce inflammation, which is linked to cardiovascular disease and other chronic conditions.
By reducing inflammation, you can lower your risk of developing heart disease and improve overall health.
6. Eggs Protect Your Liver
Choline, found in high levels in eggs, plays a crucial role in liver health. A deficiency in choline has been linked to the buildup of hepatic lipids, which can lead to non-alcoholic fatty liver disease (NAFLD).
A study in the Journal of Nutrition revealed that women with diets high in choline had a lower risk of developing NAFLD. Eggs also help regulate cholesterol production, as they allow the liver to produce less cholesterol when dietary cholesterol is consumed.
How Many Eggs Should You Eat?
Studies suggest eating 1–3 eggs daily is beneficial, with no adverse effects for the majority of individuals.
For the best nutritional value, opt for eggs rich in omega-3 or from pasture-raised hens.
The Bottom Line
Eggs are an incredibly nutritious and versatile food with numerous health benefits, including weight management, cancer prevention, reduced inflammation, and improved liver and eye health. While the effects of consuming eggs may vary by individual, most people experience little to no negative impact on cholesterol levels.
So, what are you waiting for? Start incorporating eggs into your diet today and enjoy the health benefits they offer!
