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An egg a day can keep health problems away!

Here are 6 reasons to include eggs in your daily diet.

Written by Kriti Saraswat |Published : May 5, 2014 6:03 PM IST

egg health benefitsThere's a reason why eggs are a unanimously popular breakfast option for millions of people around the world. No, it's not just the taste and the various ways in which you can have your egg, there are also several health reasons associated with it. Let's take a look at some of the reasons why you should eat eggs every day.

Protein provider

Eggs are the cheapest source of high quality protein. They provide you with good amounts of complete protein which is required to build muscles, repair tissues and responsible for other bodily functions. Eggs fulfil about 11% and 14% of men's and women's daily requirement of protein respectively. A single egg yields over 6g of protein.

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Yolk full of goodness

The yolk of an egg is loaded with nutrients like zinc, iron, vitamins A, B and D, riboflavin, calcium, iron, phosphorous, lutein (a phytochemical that researchers say is good for the eyes), choline (needed for brain development) and cholesterol. This makes it highly nutritious.

Less fattening

A single egg contains only 5g of fat and about 85 calories. It does not have any carbohydrates either. Also, the amino acid composition of egg is exactly like the human muscle amino acid structure which makes it one of the favourites among gym goers because it helps in quick recovery and muscle building.

Egg white wonders

Many people who fear eating eggs due to the presence of cholesterol in it can have only the egg white. This too has a host of benefits and does not increase your cholesterol levels as well. According to a research conducted by Zhipeng Yu, PhD, of Jilin University, a protein found in egg white can reduce blood pressure about as much as a low dose of Captopril, a high-blood-pressure drug.

Helps lose weight

A major part of effectively losing weight is by eating right. According to a study published in Metabolism, an egg breakfast, compared with a breakfast of similar calories, has been shown to lead to greater feelings of fullness and reduced food intake at later meals, resulting in a significant reduction in BMI and waist circumference.

Other benefits

A lot of other benefits of eating eggs include reducing the chances of hypertension in infants, boosting memory function and preventing dementia, being a natural source of vitamin D which is found to be low in many people, keeping heart disease and cancer at bay due to the presence of antioxidants.

How much is too much?

Though it has so many health benefits, many still shun eggs due to the presence of cholesterol in it. The trick is to eat smart. You don't have to omit it completely from your diet. The American Heart Association in 2000, decided that the limit for dietary cholesterol should be 300 mg/day and an egg a day can be included into a healthy diet (along with adequate physical activity) as the cholesterol present in one egg is well within this limit. If you are still worried, restrict it to only 2 eggs per week or opt for only the egg white.

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