The egg is made up of proteins that are easily digestible. Eating eggs regularly helps maintain physical fitness, health, and mental performance. Nutritionists recommend starting the day with a breakfast of eggs.
Why is it recommended to eat eggs for breakfast?
First of all, eggs are good for breakfast because they provide the human body with an all-day supply of protein and essential amino acids and are easily absorbed. Secondly, eggs are very quick and easy to cook, which is important when preparing breakfast, since there is often a rush at this time of day. Thirdly, an egg as a breakfast dish gives great variety in terms of gastronomy; You can prepare it as a Spanish tortilla, as scrambled eggs or as fried eggs with beans, the variations are many.
Let’s take a closer look at the benefits of preparing eggs for breakfast.
1. Eggs are incredibly nutritious
This product contains a large amount of nutrients. In an egg you can find vitamins A, B2, B5, B12 and selenium. They are also rich in calcium, iron, potassium, zinc, manganese, vitamin E, folic acid, and many other necessary substances.
A large chicken egg provides 77 calories, 6 g of quality protein, 5 g of fat, and a small amount of carbohydrates.
2. Eggs improve cholesterol profile
They are considered foods rich in cholesterol: an egg contains 212 mg of this substance, which is quite a lot. Oddly enough, however, eating eggs does not lead to increased blood cholesterol levels.
The fact is that this organic compound is harmful if it accumulates and oxidizes in the arteries. However, eggs are high in antioxidants, which makes cholesterol fairly easy for the liver to break down. And furthermore, according to this latest study ,
eggs clearly modulate plasma carotenoid and lipoprotein subclasses in adults following a restricted carbohydrate diet, cholesterol from eggs increases plasma HDL cholesterol in overweight persons consuming a restricted carbohydrate diet, eggs raise the level of so-called good cholesterol and promote the processing of “bad” cholesterol.
3. Eggs supply choline to the body
Choline is a vital nutrient involved in many processes in the body. It is necessary for the synthesis of acetylcholine, which is associated with memory and learning functions and plays an important role in many other important processes. Choline is also one of the components for building cell membranes, and its lack increases the risk of fetal neural tube defects and can lead to cognitive impairment in the baby in pregnant women.
3. Eggs contain high-quality protein
An egg breakfast provides the body with high-quality protein.
There are about 21 amino acids that our body uses to make proteins. Nine of them cannot be produced by it and must be obtained from the diet; are known as essential amino acids. Eggs have an ideal amino acid profile.
4. Eggs keep your body in shape
The egg is an easily digestible source of protein and all the amino acids necessary for humans. Egg white is quickly incorporated into all protein structures of the body, including muscle, providing them with strength and training volume. That is why Eggs are often included in the diet of professional athletes, bodybuilders, fitness enthusiasts, and active lifestyles..
5. It has benefits for the brain
The egg contains a large amount of B vitamins, vitamins A, E, D, K, as well as trace elements: phosphorus, sulfur, iron. It contains substances that can affect our performance, memory and mood. In particular, the amino acid tyrosine is a precursor of the biological component dopamine, the “hormone of happiness”, which gives the body new motivations and ensures their implementation, stimulating the creative process.
With the help of dopamine, we learn new things faster, gain skills and knowledge. Lecithin, found in the yolk, maintains communication between neurons in the brain, nourishes it, strengthens memory and other cognitive functions.
- Fernandez ML (2006). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current opinion in clinical nutrition and metabolic care, 9(1), 8–12. https://doi.org/10.1097/01.mco.0000171152.51034.bf