Why eggs for breakfast?
Good question. Well, why not? Eggs are an
'egg-ceptional', practical, convenient and an inexpensive source of nutrients
with less than 80 Kcal. They are packed with proteins, iron, calcium,
riboflavin, vitamin B12, vitamin
B6 and vitamin Dselenium,
folate, zinc, potassium, magnesium and other essential minerals. Except for the
absence of vitamin C and fiber, eggs contain practically all the essential
requirements needed to start an energetic day, or enough nutrition to supply
every nutrient for a developing chick!
It is a myth that eggs increase cholesterol
levels in blood: Many health
experts had earlier sidelined eggs, because of food fads such as "they cause an
increase in cholesterol level". On the contrary, diets rich in saturated fat
and not dietary cholesterol, are what influence blood cholesterol levels.
People on a low-fat diet can eat one or two eggs a day without measurable
changes in their blood cholesterol levels. This information is supported by a
statistical analysis of 224 dietary studies carried out over the past 25 years
that investigated the relationship between diet and blood cholesterol levels in
over 8,000 subjects.
Eggs Promote Weight Loss: That's right! It's good news! There is enough evidence that the high protein content of
eggs, with less than 80 Kcal may play a useful role in weight management and
dieting. This is because of a greater satiety and a better feeling of fullness
compared to bagels and other breakfast cereals due to a high protein content in
eggs, while reducing calorie intake throughout the day and over the following
36 hours. Interestingly, blood cholesterol levels remained unchanged in this
Eggs for Brain
and CNS Functioning: Eggs are a high source
of choline. Although our bodies can produce some choline, it needs to be
supplemented by our diet, as it is inadequate in quantity. Its deficiency can
also result in the deficiency of folic acid. Two molecules in the brain, phosphatidylcholine and sphingomyelin are present in high
percentage in the brain, so choline is particularly important for brain
function and health. It is also important in a cellular process called methylation, responsible for the
genetic make up of the body. Choline is also a key component of acetylcholine, which is a
neurotrasmitter that carries messages from and to the nerves; acetylcholine is
the body's primary chemical means of sending messages between nerves and
Choline in Eggs reduces Inflammation: Egg yolks and soyabeans are a high source of
choline and its metabolite betaine. Choline lowers the levels of inflammatory
markers such as homocysteine, C-reactive protein and
alpha tumor necrosis factor which are responsible for conditions such as
heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2
diabetes. Choline and betaine work together in the cellular process of
methylation, which is not only responsible for the removal of homocysteine, but
is involved in turning off the promoter regions of genes involved in
Choline in eggs for pregnant and breast
feeding mothers: Eggs are an easy and convenient source of choline which is necessary for the brain and memory
development in the fetus and breast fed babies.
and Heart Health: Choline is
responsible for cardiovascular health as it reduces the homocysteine levels in
the blood. Homocysteine is a deadly substance which when built up, not only
damages the blood vessels, but also causes stroke and other cardiac problems
like heart attacks. Eggs are also an excellent source of other B complex
vitamins which prevent homocysteine build up.
Prevent Clotting of Blood: Clotting
of blood is prevented by the egg-yolk protein as they inhibit the human
platelet aggregation and increasing the time it takes for fibrinogen, which is
a protein present in the blood, to be converted into fibrin, thus preventing
heart attacks and stroke.
for Eye Health: Eggs are a
richer source of bioavailable lutein compared to green vegetables such as
spinach or other forms. Lutein is a carotenoid protecting against age-related
macular degeneration and cataracts. Eggs also protect eyesight as the egg-yolk
is a rich source of vision-protective carotenoids, including not only lutein
but also zeaxanthin which reduces the risk of developing age-related macular
degeneration (AMD). In AMD, the macula, the central part of the retina, which
controls fine vision, deteriorates, greatly limiting eyesight or even resulting
in blindness in those afflicted.
for Bone and Osteoporosis:
Eggs provide around 20% of the RDA (recommended daily allowance) of Vit D and
are a source of calcium necessary for bone and prevention of osteoporosis
especially in the elderly. Decreased vitamin D results in cancer, heart diseases,
Multiple sclerosis, mental disorders and immune diseases.
The 'eggs-quisite' value of
eggs cannot be underestimated. So enjoy your egg in any form and have an