Tag: breakfast meal

6 Reasons Why You Should Eat Eggs

Eggs could be one of the most basic ingredients found in any kitchen in the world. It is also considered to be a staple on every breakfast table. The reason for this is that is packed with vitamins. It is for this reason that eggs are referred to “nature’s multivitamin source”. They are also good antioxidants and are good for the brain. If you are not convinced, here are six reasons why it is the healthiest food ever discovered.

Reason #1: It is vitamin-packed!

One whole egg in the morning will give you an amazing range of vitamins and nutrients in one meal. You have to remember that one whole egg is equivalent to one whole chicken. It is packed with vitamins, good fats, minerals, proteins, and other nutrients that are needed to feed and create a chick. It contains Vitamin B12, Vitamin B2, Vitamin A, Vitamin B5, Selenium, and small amounts of iron, calcium, zinc, potassium, Vitamin E, manganese, Folate, carbohydrates, and others. It also contains 6 grams of quality protein, 5 grams of fat, and 77 calories.

Reason #2: It is good for your heart!

A lot of people would recommend not to eat more than three eggs every week as it contains high cholesterol. However, it does not mean that it is bad for your heart. Your liver produces cholesterol on a daily basis. If you eat eggs, which has 212 mg of cholesterol, then your liver can relax and produce less of it. In different studies, it has been shown that eating eggs are actually good for your cholesterol profile. Eggs help increase good cholesterol in the body, and help lower the bad cholesterol. It was also discovered that eggs help reduce resistance to insulin.

Reason #3: It is good for your brain!

Eggs are rich with choline, which is an essential nutrient which is used in different bodily processes. It is used to synthesize acetylcholine, which is a neurotransmitter and component of a cell membrane. If you have low choline in your body, you are likely to have liver diseases, and diseases related to your cardiovascular system. Low choline in the body is also associated with different neurological disorders.

Reason #4: Eggs are a good source of amino acid and quality proteins!

One of the building blocks of the human body that serves both functional and structural purposes is protein. The human body needs 21 essential amino acids that are needed to keep the body functioning. Nine of these amino acids are being produced inside the human body. The other 12 can be obtained from eating. One of the best sources of this other essential amino acid is the egg. It has been a perfect score of 100.

Reason #5: It is good for the eyes!

Two powerful antioxidants are present in a whole egg which are essential for the eyes. These are Lutein and Zeaxanthin. These essential nutrients are found in the egg yolk. Eating eggs will help reduce the risk of Macular Degeneration and cataracts, which are the two most common vision impairment among the elderly. One study has shown that eating 1.3 egg yolks on a daily basis in the span of 34 days helped increased the number of Zeaxanthin in the blood up to 142%, and Lutein levels up to 50%.

Reason #6: Eating eggs can help you lose weight

This is good news to all individuals who want to lose weight. Eggs don’t contain a high number of carbohydrates, but instead, contain high levels of protein and fat, which are convertible to energy. Protein will also make you feel fuller, which will, in turn, curb your eating routine. It will not make you feel hungry more than usual. In one study that lasted for eight weeks, it showed that eating eggs for breakfast lead to losing 65% of the body weight, losing 16% of body fat, better BMI, 34% less in waist circumference.

As you can see, eating eggs will give you more benefits than not having one. If you don’t like eating eggs with your meals, maybe it’s time to make a change of heart for it is an egg-ceptional food.

4 Reasons Why You Should Never Skip Breakfast


Ever heard anyone saying that breakfast is the most important meal of the day? Ever wonder why they claim so?

People does not only say things like this just because they see you skipping breakfast all the time. It is actually a fact that 18 percent and 13 percent of males and females (ages 35 to 54) skip breakfast on a daily basis. This is according to a market study conducted by NDP group in 2011. This may happen because most of these men and women have busy schedules that they forget eating breakfast at home or prefer not to eat anything before going to work. But, this should not be the case. If you want to skip a meal in a day, breakfast should not be it.

Here are some reasons why you shouldn’t skip breakfast:

  • The risk of diabetes in women. There is a possibility of increasing the risk of diabetes in women if eating breakfast is skipped. This is according to a study published in the American Journal of Clinical Nutrition. The study has revealed that women who skip even one breakfast meal in a week are at a much higher risk of developing type 2 diabetes. Women who eat breakfast everyday has lower chances of developing one.
  • Lower chances of heart disease. Eating a simple breakfast meal can go a long way. A study published in the journal Circulation suggests that men between the ages of 45 and 82 has lower chances of developing heart diseases if they eat breakfast on a daily basis. If you skip breakfast, there is a higher risk of hypertension, an elevated level of blood sugar, and insulin resistance.
  • Eating breakfast boosts memory. The American Dietetic Association reviewed 47 breakfast-related cases and found out that men and women who eat breakfast have higher cognitive functions compared to individuals who skip it. This means that eating breakfast will make you think faster on your feet. Eating breakfast definitely is a smart move to make!
  • It can help you lose weight. If you don’t really like eating big breakfast, then it is time to have a change of heart and start liking it. One study published in the Obesity journal has shown that big breakfast eaters can lose to an average of 17.8 pounds in the span of three months. That is not a value that you can just ignore. In the study, other participants were told to eat the same recommended amount of calories in a day. However, they eat most of the calories in the evening. The participants who ate most of the calories at dinner only lost 7.3 pounds in the same number of months. That is 10 pounds heavier than the other group. This could be associated with the fact that most of us don’t work and exert a lot of effort at night. Instead of spending the amount of energy that has been taken, the calories are stored in the body overnight.

As you can see, there are different health risk factors associated when you skip breakfast. Maybe it is time to change your routine and have big breakfast meals on a daily basis, rather than skipping it every day.