Useful properties of eggs: why they should be in your diet

Useful properties of eggs: why they should be in your diet

Eggs are one of the most popular and affordable foods, which is not only delicious, but also extremely beneficial for the body. Many people underestimate this product, but it has many benefits that can positively affect health. Eggs are an important source of protein, vitamins and minerals, so they occupy a special place in the diet of many cultures around the world.

High protein content

Eggs are an excellent source of protein, which is necessary for building and repairing body tissues. One medium egg white contains approximately 3 grams of protein, making it an ideal product for people seeking to increase muscle mass or maintain healthy skin and hair. The protein contained in eggs has a high biological value, which means that it is easily absorbed by the body and contains all the necessary amino acids.

Source of Important Vitamins and Minerals

Eggs are a rich source of vitamins A, D, E and B12, which help maintain a healthy body. Vitamin A is important for vision and skin health, vitamin D helps strengthen bones and the immune system, and vitamin B12 plays an important role in the production of red blood cells and the normal functioning of the nervous system. In addition, eggs contain minerals such as selenium, iron and phosphorus, which support cardiovascular health, strengthen bones and improve metabolism.

Healthy fats

Despite the popular belief that eggs can be harmful due to their cholesterol content, studies show that eggs do not have a significant effect on cholesterol levels in the body of most people. In addition, eggs contain healthy fats such as omega-3 fatty acids, which are important for maintaining cardiovascular health. Omega-3s help reduce inflammation in the body and maintain normal triglyceride levels in the blood.

Supports Normal Brain Function

Eggs contain choline, an essential nutrient involved in the production of neurotransmitters needed for normal brain function. Choline is important for memory, concentration, and mental ability. Eating eggs may help improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer's disease.

Improves eye health

Eggs may also be beneficial for supporting eye health due to their content of lutein and zeaxanthin, antioxidants that help protect the eyes from the harmful effects of ultraviolet radiation. These compounds help reduce the risk of age-related eye diseases such as cataracts and macular degeneration. Lutein and zeaxanthin are able to absorb blue light, which protects the retina and improves vision, especially in low light.

Eggs in the diet: how much can you eat?

Healthy people can safely include eggs in their diet without significant restrictions. Most nutrition experts recommend eating no more than 5-6 eggs per week. Some studies show that for people who do not have problems with cholesterol levels, even eating one egg daily does not pose a health risk. It is important to remember that the way eggs are prepared also affects their benefits - boiled or baked eggs will be more useful than fried in oil. Thus, eggs are an important part of a healthy diet, as they contain many substances necessary for the body. Despite some myths, eggs have many benefits and can become an important component of a balanced diet.