According to nutritionist Dr. Kerry Ruxton, eggs should be a staple in your diet. They have many health benefits and can also help in weight loss for people who want to lose weight.
In his research review, “Eggs: Healthy or Dangerous?,” Dr. Carey reviewed the evidence from high-quality studies on eggs published in the scientific journal Nutrients, and found that eggs are excellent for appetite control, body composition, and healthy aging. Is.
Brits eat an average of just four eggs a week, but this is well below the ideal range of 7 to 14.
Dr. Carey’s research shows that including eggs in your diet can help with your weight loss goals. He said: “An average intake of seven to 14 eggs per week as part of a varied and balanced diet will be beneficial for most people, particularly to increase vitamin, mineral and protein intake, protect vital muscle mass and improve mood. Satiety after meals to help manage weight.”
Seven of nine clinical studies that compared eggs to grain alternatives such as bagels or packaged cereals found benefits for eggs.
Benefits included reduced appetite, increased satiety, higher levels of appetite-controlling hormones, and lower calorie intake.
This suggests that eating eggs first thing in the morning prevents you from reaching for unhealthy foods later in the day.
According to Dr. Carey, another reason to eat eggs is that they are a natural food rich in nutrients.
Eggs provide more than 10 different vitamins and minerals, and are also rich in high-quality protein that provides all 9 “essential amino acids,” the building blocks needed for cell repair and muscle growth. are.
Eating eggs can also help with healthy aging, protecting and supporting muscle mass. According to studies, they can help dieters maintain lean body tissue, which is vital for maintaining a high metabolic rate.
This is important for people over 50 who experience a gradual loss of muscle and lean body tissue as they age.
Eggs also replenish missing essential nutrients such as potassium, calcium, iron, iodine, folate, vitamin D and fiber – all of which have been highlighted by the European Food Safety Authority (EFSA) as nutrients of concern for Europeans. are
Eggs can help redress some of these nutrient imbalances because they provide clinically useful amounts of iodine, folate, and vitamin D, plus choline, which supports the brain.
They are also one of the few natural food sources of vitamin D, which is very important for immune system health and bone health.
For pregnant women, eating enough eggs can be very beneficial. They contain choline, which is needed during pregnancy and early life to support optimal brain development, folate, which is essential for mothers in early pregnancy to prevent birth defects in their babies, and iodine for normal brain development.
If you’re looking to up your egg intake, try Jamie Oliver’s hack for the perfect, beautiful poached egg every time.
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