5 reasons to add eggs to your diet

Learn all about the superfoods that will help you live a longer and healthier life. Devinder Bains, personal trainer and nutrition coach, fills you in…

Often given a bad name because of their high-cholesterol content, which is not completely justified, eggs are actually one of the most nutritious foods on the planet.

Whether you like yours boiled, scrambled, poached, as an omelette, or sunny side up, each small bundle is brimming with protein, vitamins, and minerals.

Easy on the wallet and so versatile, eggs are as much at home in a salad as they are in bakes and pasta and are a health powerhouse.

Rich in high-quality protein

Proteins are made up of different amino acids that are linked together. Of the 21 types that the body uses, it cannot make nine by itself, so they have to come from food.

Eggs contain all nine of these essential amino acids – which is why they are often called a high-quality or perfect protein. With about 6 grams of protein in a large egg, they also have a rich amount of protein considering their size.

Aid weight loss

At just 77 calories and virtually no carbs, eggs rate high on the satiety index which measures how much a food fills you up and stops you from feeling hungry.

Many studies have shown that eating eggs for breakfast can keep hunger at bay and lead to less calories consumed for the rest of the day.

One study revealed that people eating equal calories of eggs versus bagels for breakfast lost 65 percent more body weight and had a 34 percent greater reduction in waist circumference.

Improve cholesterol balance

In the past, eggs were often given a bad rap for their high-cholesterol content (around 162 milligrams), however more recent research suggests that there is no link between eggs and increased risk of heart disease.

Cholesterol is essential for bodily function and we are actually able to adjust the levels we produce in relation to what amount is in our food. Consuming eggs actually appears to increase good HDL (high-density lipoprotein) cholesterol and reduce levels of bad LDL (low-density lipoprotein) cholesterol.

Healthy immune system

Eggs are rich in protein, vitamin D, vitamins B2, B5, B12, vitamin E, folate, lutein, and omega-3s, all of which can play a part in boosting immunity and reducing the spread of bacteria and viruses.

Eggs are particularly rich in selenium (22 percent of recommended daily intake), which helps to boost immunity, reduce DNA damage, and destroy cancer cells.

Promote good vision

Eggs provide a good alternative source of omega-3 fatty acids for people who do not eat oily fish (the most regular source). These omega-3s are important for helping maintain brain function and vision.

Egg yolks also contain antioxidants called lutein and zeaxanthin that protect the eyes from harmful sunlight and reduce the risk of macular degeneration and cataracts – two of the leading causes of vision impairment and blindness in elderly people.