The incredible, edible egg. You can have them scrambled, boiled, over easy, over hard, whatever way you like, but how do they affect your body. We do know that every food you eat affects your body in some way, but what about the "incredible, edible egg?"
Here's what science tells us about what happens when you eat 2 eggs a day:
Boosts your immune system
If you don’t want to play chicken with infections, viruses and diseases, add an egg or two to your diet daily. Just one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that helps support your immune system and regulate thyroid hormones. Kids should eat eggs, especially. If children and adolescents don’t get enough selenium, they could develop Keshan disease and Kashin-Beck disease, two conditions that can affect the heart, bones and joints.
Improves Your Skin & Hair
Have you ever thought about putting eggs in your hair? While you may know that eggs are high in protein, eggs are also rich in B vitamins including, vitamin B12, B5, biotin, riboflavin, thiamine and selenium. All these vitamins can be used for maintaining your hair, skin and nails. They nourish our cells, promote skin elasticity and counteract the damage caused by the free radicals. B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver.
You May Also Like
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
It's Brain Food!
Eggs are brain food. That's largely because of an essential nutrient called choline. It’s a component of cell membranes and is required to synthesize acetylcholine, a neurotransmitter. Studies have shown that a lack of choline has been linked to neurological disorders and decreased cognitive function. Shockingly, more than 90% of Americans eat less than the daily recommended amount of choline, according to a U.S. dietary survey.
Improves your eyesight
The two antioxidants lutein and zeaxanthin found in eggs are also found in the macular region of the eye. Studies have found that lutein and zeaxanthin and omega 3, which are also found in eggs play an essential role in maintaining your eye health. The two antioxidants help in maintaining eye health in the long term by protecting against retinal degeneration.
Lowers Your Cholesterol
Contrary to previous beliefs, eggs have been found to not increase risk of coronary heart disease. In fact, they might actually decrease your risk. LDL cholesterol became known as "bad" cholesterol because LDL particles transport their fat molecules into artery walls, and drive atherosclerosis: basically, clogging up the arteries.
You May Also Like
When you're shopping for eggs, one thing you must start doing is
pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, that's your call. The difference in color just varies based on the type of chicken—they both have the same nutritional value.
“Free-range” and “pastured” hens have different nutritional profiles than those of hens raised only indoors, but the nutritive value is hard to predict without knowing what the hens eat. It can depend on how much and what kinds of plants and insects they have access to. Chickens with access to pasture may have more fat, omega-3 fatty acids, vitamin E and beta-carotene in their eggs (Anderson 2011; Karsten et al. 2010).
Hens that are not confined to cages, hence the term “cage-free eggs” don’t necessarily get outside to graze so their eggs are more than likely not going to be nutritionally different from those of caged chickens.
Hens that eat organic feed produce organic eggs. They may spend more time outdoors but may not necessarily be more nutritious than others.
It comes down to this. All eggs are nutritious. Try different varieties of eggs to see which ones you like and can afford.
7 Fastfood Breakfasts With Eggs That Actually Healthy
When you don't have time to sit down to a home-cooked breakfast, there are a few healthy fast-food options with eggs.
If getting breakfast from a fast food joint sounds like a diet disaster, well these days, you are in luck. There happens to be many options for a quick breakfast run that aren't half bad and you won't have to pray over it first! According to Christine Gerbstadt, MD, RD, spokeswoman for the American Dietetic Association, "It is about finding a good mix of complex carbs like whole grains, protein, and healthy fats to keep you satisfied."
Many food giants are rolling out healthy breakfast options, that even your doctor can't deny! Here are just a few:
Subway 6” Egg & Cheese Omelet Sandwich (with Regular Egg) (vegetarian)
360 calories
19 g protein
12 g fat (4.5 g saturated, 0 g trans)
860 mg sodium
6 g sugar
How about Dunkin' Donuts?Here's what you can eat:
Dunkin' Donuts Two Egg-White Sausage Wake-Up Wraps
300 calories
18 g protein
14 g fat (6 g saturated, 0 g trans)
720 mg sodium
28 g carobhydrates (2 g fiber, 2 g sugar)
Then what about McDonald's? The McDonald’s menu is full of items both healthy and unhealthy. Thankfully, there are some options that won’t set you off on the wrong foot, nutritionally. Here are few of healthiest breakfast options on the McDonald’s menu.
McDonald's Egg White McMuffin w/ Ham
Calories: 250 calories
Fat: 8 grams
Sodium: 770 milligrams
(It's low in calories and fat, but high in sodium)
McDonald's Fruit & Maple Oatmeal
Fruit & Maple Oatmeal
Calories: 290
Fat: 4 grams
Sodium: 160 milligrams
Starbucks Sous Vide Egg Bites
There are plenty of good breakfast options at Starbucks, but the sous vide egg bites are best if you're craving eggs sans bread. The Starbucks sous vide egg bites are super high in protein, have adequate calories (170 to 350 calories) depending on flavor, and contain no carbs. They also have 13 grams of protein, and only seven grams of fat.
Taco Bell Breakfast Soft Taco
What's great about ordering at Taco Bell is that you can customize your meal any way you want. The go-to options are the
breakfast soft tacos, which you can load up with eggs, cheese, guac, or pico de gallo. The "Make It Fresca" option at Taco Bell replaces dairy- and mayo-based sauces and guacamole with pico de gallo. This automatically subtracts 20 calories from your meal. It has 240 calories, is fairly low in sodium, and is high in protein and delicious flavor.
COSI - Spinach Florentine Breakfast Wrap
Dr. Gerbstadt shares that this meal "refuels you and keeps you satisfied so you don’t overdo it the rest of the day. The fiber and protein content is much higher than you’d usually find in a breakfast meal." On the downside of things, the fat content is a bit higher than one would like (this is because of the eggs). Try to offset this by eating low fat meals throughout the remainder of your day!
Calories 334; Fat 21g (sat 8g); Protein 24g; Carbohydrate 21g; Fiber 11g; Sodium 516mg
Jamba Juice - Berry Topper Ideal Meal
According to nutrition expert, Robin Miller, "It really is an ideal meal because it meets all of your nutrient needs. It’s made with yogurt and soy milk, great sources of calcium and vitamin D—two nutrients women often lack. Also blended in are vitamin C–packed strawberries, blueberries, and bananas. And the...
... organic pumpkin flaxseed granola gives you a dose of healthy fats for heart health." On the downside, if you get the medium or large size you may over do it in the calorie department. Stick with the small!
Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)
IHOP- Simple and Fit Veggie Omelette
Cooked to perfection, this mixture of green peppers, mushrooms, onions and oven roasted tomatoes is just the right mix of nutrition for your morning. The side of fruit is just the icing on top! This meal is prepared with egg whites, so if you prefer the full egg you have to make a special request!
Panera Bread Avocado, Egg White & Spinach Sandwich
Over the past few years, Panera Bread has revamped their menu to include lower-carb dishes and plant-based meals. “Panera now offers freshly cooked breakfast sandwiches using 100 percent real eggs,” says Lauren Harris-Pincus, MS, RDN.
This delicious avocado, egg white, and spinach sandwich has everything you'd want in a breakfast meal. At 410 calories, 21 grams of protein and seven grams of fiber
Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg
Burger King Egg & Cheese Crossan’Wich (vegetarian)
330 calories
11 g protein
18 g fat (8 g saturated, 0 g trans)
620 mg sodium
31 g carbohydrates (1 g fiber, 5 g sugar)
Although this breakfast sandwich from Burger King may seem it's a little on the high side, this option gives you the indulgence of a tasty croissant while keeping your calories at just 300. It also has 11 grams of protein and a gram of fiber to get you going in the morning.
Nutrition info: 300 calories, 15 g fat (7 g saturated fat), 580 mg sodium, 30 g carbs (1 g fiber, 4 g sugar), 11 g protein
