In fact, eggs are indispensable in a diet of people with active lifestyle at any age. Eggs contain high-quality protein that gives strength and energy, also being one of the greatest foods to feel satiated.
In spite of the fact that many people do not lack protein in their diets, most of them do not eat enough high-quality protein. According to 25 studies reviewed in The Nutrition Today eggs have protein that is optimal for maintaining health.
Protein in eggs gives sustained energy over a long period of time due to the fact that it doesn't affect the blood sugar or insulin levels. Also eggs are rich in group B vitamins, like vitamin B1(thiamin), vitamin B2 (also called riboflavin), vitamin B6, folic acid and vitamin B12. The group B vitamins are essential to an active and energetic life. People with B vitamins deficiency often suffer from chronic fatigue, mental problems, nervousness, lack of sleep and other problems.
The high-quality protein helps to maintain and build muscle mass for young and older people. Eggs also contain leucine, an essential amino acid that promotes muscle recovery after excercising, growth of the muscles and energy regulation. Older people may also benefit from eggs consumption as egg protein prevents muscle loss.
Breakfast with high-quality proteins such as egg protein provides long-lasting sense of fullness in comparison to protein consumption at evening. Having two eggs for breakfast helps you feel more energetic and can become a first step to weight loss management. It was found that overweight people who had eggs for breakfast, lost 65 % more weight than those who had bagel-based breakfast.
Eggs contain a great range of amino acids and essential nutrients like group B vitamins. One egg contains just 70 calories, which makes them a perfect food for a healthy weight loss plan. Besides, the research found that people eating eggs are more likely to have healthy diet than non-egg eaters.
The study showed that an egg a day does not increase the heart disease risk in healthy people and it doesn't considerably affect blood cholesterol level. If you are concerned about your cholesterol level, make sure to eat no more than one egg per day and avoid other food containing cholesterol.
Safety of eggs
Many people are worried about eggs' contamination with Salmonella, that causes an illness. To ensure safety of the eggs, you should keep them in refrigerator, avoid eating raw or undercooked eggs and cook eggs properly (until the yolk becomes firm).