Tag: diet

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.

A Nutritionist’s Guide to Healthy Eating

healthy-eating

A healthy, balanced diet is essential in maintaining good health. Contrary to popular belief, it’s not exactly hard to get into a healthy diet. The key is eating a wide range of food items so you get all the nutrients your body needs and consuming the right amount of calories based on your normal activities. Below are practical tips for healthy eating.

  • The FDA recommends that we consume 5 servings of fruits and vegetables every day – at least. It might seem overwhelming, but if you slowly incorporate them into your diet, you’d barely even notice it. Start by eating a banana with your meals, or substituting them for snacks.
  • Canned or frozen, fish is high in protein and many vitamins and minerals. In a week, try to consume at least 3 portions of fish. Make sure to also add oily fish into the mix; these are rich in omega-3 that will keep your heart healthy.
  • It might sound absurd but fat is actually good for the body – that is, the right kind of fats. Stay away from unsaturated fat as this can increase the cholesterol levels of your blood, putting you at a high risk at developing heart disease.
  • Consuming too much salt increases your blood pressure. You might think you’re leading a salt-free diet, but remember that many of the food items in the market today has high sodium content. Thus, you might still be eating a relatively high-sodium diet.
  • You might not realize it but your body might be suffering from mild dehydration because of low water intake. Make sure that you take in at least 1.5 liters of water in a day. Stay away from drinks high in sugar because they have high calorie content and is damaging to the teeth.
  • Many people who want to lose weight have a tendency to skip breakfast, believing that this will save them calories. However, this actually has the opposite effect. A balanced breakfast will supply you all the necessary nutrients to sustain you throughout the day.

Take to heart the tips above and start incorporating them into your daily routine, and see a big, positive difference in no time. Remember that having good health is all up to you; and whatever you eat and do will be very evident in your physical body. Talk to your health provider for more tips for a healthy diet and a healthy body.