Food can help improve memory, good for the heart, eyes, hair… for users.
According to the information posted on the page Eating Well (USA), nutritionist Jessica Ball said that eggs have long become a familiar food. Although eggs are a healthy, affordable source of protein, there is a lot of conflicting information surrounding their nutrition. For example, the fat and cholesterol content in eggs is one of the often controversial factors about the level of safety for human health.
Eggs are also very convenient, can keep in the fridge for up to five weeks, easier to store than other protein-rich foods like meat, fish or poultry. Plus, eggs are versatile so they can be used to prepare a variety of dishes. Here are the health benefits if you eat one egg a day, according to nutritionist Jessica Ball.
Feel full and full of energy
One large egg contains no carbs, but it has 70 calories, 6 grams of protein, and 5 grams of fat. In particular, egg yolks contain many important nutrients such as vitamin B12, vitamin D and choline – nutrients that play a role in helping the body process food into energy that we can use. In addition, eggs also help add protein, healthy fats to help you feel full longer and full of energy.
Improve memory and brain activity
Eggs are rich in micronutrients choline involved in the central nervous system, creating acetylcholine – a substance necessary for the body’s activities, especially memory activity. Choline deficiency can lead to brain fog, you will feel more forgetful, unable to remember new facts, new information, …
One egg provides about 6% of the body’s daily choline needs, contributing to better brain performance.
Smooth skin and strong hair
Eggs are rich in amino acids like methionine, which play a role in improving skin pigmentation and smoothness. These amino acids also help increase the strength of hair and nails.
Not only that, but eggs also provide B vitamins, including vitamins B2, B5 and B12 – nutrients that help maintain healthy skin and hair. If you are worried about absorbing too much vitamin B through eating eggs every day, there is no need to worry. All B vitamins are water-soluble so they won’t stay in your body for too long.
Prevent eye diseases
Egg yolks contain carotenoids, lutein and zeaxanthin that play an important role in improving vision as well as reducing the risk of age-related eye diseases. Regularly eating eggs will help you have a brighter and healthier eyes, reduce the risk of eye strain, myopia, astigmatism,…
Stronger bones and joints
One egg can give you 6% of your body’s vitamin D needs for a day. Adequate vitamin D supplementation can increase calcium absorption, keep calcium and phosphorus levels in the body at a stable level. As a result, bones and joints become stronger and stronger. For children, eating eggs regularly can also help them grow taller.
Improve heart health
Eggs provide you with a host of heart-healthy nutrients like potassium, folate and B vitamins. Some studies show that eating two eggs a day improves heart health.
However, eating eggs is good for the heart is still a controversial issue because an egg contains about 207 milligrams of cholesterol, equivalent to 69% of the cholesterol required for the body in a day. Although there are studies that show that the amount of cholesterol consumed in food has a very small effect on blood cholesterol, many people still question the effect of eggs on health.
Sharing about the frequency of eating eggs, master, doctor Nguyen Anh Duy Tung – Nutrihome Nutrition Clinic System said, a person can still maintain a diet of one egg a day if combined with other types of food. healthy food, low in fat and low in cholesterol.
“However, some subjects may consider limiting the number of eggs eaten per week, or should consult carefully with their doctor for specific advice and indications. For example, people with cardiovascular disease, diabetes Sugar, liver disease, gallstones or people with allergies should be careful. It is best to go to a doctor for advice, can replace eggs with other foods that also contain similar nutrients.” , said Dr. Tung.