copyright: healthybrain Eggs have been getting a bad reputation in the health and fitness community because they are associated with cholesterol and weight gain. some people say "excess amount of eggs trigger a heart attack" also people who want to lose weight usually "remove eggs from their diet" all this are the myth. An egg is the best and cheapest great source of protein. You might be missing more benefits than you realize after reading this article you will gel idea of it. Now imagine how a single cell turned into a healthy baby chicken for this to happen an egg must be packed with life-giving nutrients. As per the United States Department of Agriculture, one single large egg contains near about 72 calories in an egg. One egg contains 6 grams of protein, 11 grams of fat in that 3.3 grams of saturated fat, also, it contains a lot of vitamins and minerals.
An egg is loaded with amazing stuff
protein
healthy fats
folate
calcium
zinc
phosphorus
selenium
vitamins A B 5 B 12 B 2 D E K and B 6
Yolks contain an insane amount of cholesterol but did you know that cholesterol is not entirely bad according to the website medical news today. It can be found in every cell in your body gasp. This waxy and fat-like substance plays an important role in digestion and vitamin D production. It also helps generate steroid hormones like testosterone estrogen and cortisol. Type of cholesterol : 1.LDL 2.HDL Low-density lipoproteins or LDL also known as bad cholesterol. High-density lipoproteins or HDL the good cholesterol. The American Heart Association explains the difference between the two LDL contributes to fatty build ups and arteries or the process known as arteriosclerosis and increases the risk for heart attack stroke and peripheral artery disease. HDL knocks out LDL by taking it away from the arteries and dumping it on the liver to break it down and annihilate it completely.
What type of cholesterol will you find in an egg?
Is it HDL nope then its LDL nope. If an egg contains neither good nor bad cholesterol then what's going on. Eggs contain omega-3 fatty acids and dietary cholesterol. omega-3 fatty acids - It is healthy fats yes the National Heart Foundation of Australia said that omega-3 fatty acids can lower your heart rate and rhythm decrease the risk of clotting reduce blood pressure levels. It improves blood vessel function and delays the build-up of plaque in coronary arteries. Several studies proved that eggs don't increase the risk of heart disease.
What are the benefits of eggs ?
One egg keep you full and helps with weight loss. They're rich in protein a large egg contains about 6 grams of quality protein which may help you eat less for several hours after a meal. Egg breakfast enhances weight loss more than a bagel breakfast. Eggs improve eye health. Egg yolks contain lutein which helps reduce the risk of age-related macular degeneration and cataracts. Egg contains ZX Anthon which protects you from the sun's harmful UV rays. According to the egg nutrition council, eggs can protect your eyes from retinal damage because they contain omega-3 fatty acids. Eggs are loaded with vitamin A which protects your cornea. zinc which improves the health of urina and helps you see better at night number. Eggs keep your bones healthy a study conducted by the department of food & technology at hanseo university suggests that egg yolks are in a roll improve bone metabolism and prevent the risk of osteoporosis. Whole eggs contain vitamin D to protect your bones phosphorus to keep your bones healthy and calcium to improve the density of bones number Eggs prevent iron deficiency. when you don't have enough iron in your body and low iron levels can lead to equally low red blood cells iron is needed to produce hemoglobin the part of red blood cells that carries oxygen throughout the body. Eggs help with brain development in infant and fetuses eggs aren't only good for adults but for infants and even fetuses the choline. Eggs are beneficial for fetal brain development the yolks can also help to prevent birth defects during pregnancy. Vitamin B is important for the development of the spinal cord and fetal nervous system. Eggs also help prevent breast cancer according to a study so eggs are essentially food for the brain.
How can you choose the right egg?
Types of eggs
Organic eggs the chickens are fed organically and not treated with hormones pastured eggs the hens are free to roam and eat natural foods like plants and ] omega-3 enriched eggs the chickens feed is mixed with flax seeds a source of omega-3
Organic
Omega-3 enriched - best one
Pastured
Which one healthier white or brown eggs ?
Truth is that it doesn't matter brown and white eggs have the same nutritional value according to the USDA who debunked all previous myths on this matter
Summary :
A study from the department of nutritional sciences at the University of Connecticut revealed that a person who consumes 3 eggs a day may experience more of an increase in good cholesterol and decrease in bad cholesterol than someone who eats the same amount of egg substitute. The UK National Health Service says there is no recommended limit meaning eat all you can. The American Journal of Clinical Nutrition suggests a maximum of 12 eggs per week. The National Heart Foundation of Australia limits it to 6 or 7 eggs each week In breakfast, eggs are a great option. we can try boiled eggs, fry eggs in oil or butter mean omelet, egg white, foods you can eat in breakfast. So the message is clear eggs are safe and healthy to eat eggs according to several health authorities and institutions eggs.
As indian government organized one campaign "Sunday ho ya monday roj khau ande [eat eggs every day.]". Most available egg is chicken egg's. eggs are very good source of inexpensive natural protein white egg : protein, vitamin, fat. yolk : cholesterol, fat, fatty acids.
What % of calories in an egg ?
Eggs are a rich source of nutrition/ protein. 1 egg contains 70 calories 6 gm - protein 4 gm - fat 150 mg - cholesterol [ recommendation is max 300mg ] refer article
What type of nutrient, mineral and vitamin present in egg ?
It provide protein and fat to our body, and egg contains 13 essential vitamins and minerals, Egg is rich source of selenium, vitamin D, B6, B12, B2. yolk - fat-soluble vitamin A, vitamin E, vitamin D, and vitamin K; choline. lutein and zeaxanthin - help eyesight-preserving antioxidants Minrals - zinc, iron and copper
what are Health Benefits of Eggs ?
egg contain betaine and choline which support to good health of heart.
As recent study suggest that when we eat 1 egg per day will reduce the risk of heart attack, heart disease and stroke.
Eatting one egg per day is sign of good healthy lifestyle.
pregnancy and breast feeding time body require supply of choline. and its essential and important for normal brain development.
Egg contain vitamin D which protect our bones health.
Egg contain protein which feel fuller long time. Also egg it important food in weight loss program and weight management part.
What is safe intake of egg ?
As per FSA infants, children, adult, pregnant women and elderly people can safely eat raw or lightly cooked eggs. no harm at all if we take in write amount. ref One egg with yolk per day it is safe. egg with yolks is full of nutrient so its complete children body requirement of nutrient. Bodybuilder : Max 6 white egg's and 2 yolks from that we get 36 gm protein. but when we serve that amount of egg must be gone throw hard workout min 1 hr per day. You can reduce the yolks because its contains cholesterol.
The theory behind 2 Meal a Day diet plan is eating just two times in a day either we will do breakfast and lunch or lunch and dinner. Doing this we will retrain our body become fat consumable/adapted state. when we skipping meal we should provide as much as "quality/nutrient-rich meal" because we are not just focusing on weight loss also making healthy life.
What Is 2 meal a day diet ? How To Follow It ?
It is so simple to follow only need to take two meal a day with full of nutrient. It has to freedom about time and time frame. Doing this we will retrain our body become fat consumable/adapted state.
How 2 meal a day diet plan work ?
key concept of fasting is burn stored body fat for energy, reduce the dependency of food for sugar. this the secret of lot of people do weight loss and muscle building in fasting. intermittent fasting, 2 meal a day, Dixit diet all diet plan working on the same principal.
What to Eat ?
we try to fulfill our food intake in 2 meal. Adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating. you can pick any food and prepare your meal
Vegetables
Fruits
Nuts/seeds
Herbs/spices
Whole grains
Dairy
Legumes
Roots/tubers
Tomatoes
mango
Cashews
Garlic
Brown rice
Cheese
Mung beans
carrots
spinach
papaya
almonds
ginger
basmati rice
yogurt
black-eyed peas
sweet potatoes
eggplant
pomegranate
peanuts
cardamom
millet
milk
kidney beans
turnips
mustard greens
guava
pistachios
cumin
buckwheat
kefir
lentils
yams
okra
oranges
pumpkin seeds
coriander
quinoa
ghee
pulses
onions
tamarind
sesame seeds
garam masala
barley
chickpeas
bitter melon
lychee
watermelon seeds
paprika
corn
cauliflower
apples
turmeric
whole-grain bread
mushrooms
melon
black pepper
amaranth
cabbage
pears
fenugreek
sorghum
What to drink ?
Water
Sparkling water
Unsweetened tea including Darjeeling, Assam and Nilgiri teas
Green tea
Friut juice without suger
What to avoid ?
most of the outside food and bakery item are highly processed and loaded with sugar or high in calories. Choosing foods and beverages that are highly processed and loaded with sugar / high in calories that can affect our your weight loss goal. Items like candy, fried foods, and soda not only good for weight loss but also they aren't good for overall health. Eating too much-processed food and products with sweeteners can create the risk of chronic diseases. consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.
beverages
High-sugar foods
Sweeteners
sauces
High-fat foods
Refined grains
Trans fats
Refined
Soda
Candy
Jaggery
myaonies
french fries
white bread
Margarine
Canola oil
fruit juice
ice cream
sugar
ketchup
chips
white pasta
vanaspati oil
soybean oil
sweetened tea
cookies
honey
barbecue sauce
fried foods
biscuits
fast food
corn oil
sweet lassi
rice pudding
condensed milk
sweetened curries
bhujia
highly processed foods
grapeseed oil
sports drinks
pastries
like McDonalds
cakes
sweetened yogurt
high-sugar cereals
Benfits :
Increases [GH] - Growth Hormone
Preserves muscle mass
Bone density
Bone cartilage
Wight loss - [GH directly effect on Fat by breaking stored fat into fatty acids we get more energy].
Increases Norepinephrine
Mental alertness
Boost metabolism
Body will be more insulin sensitive
Help in reduce Type2 diabetes [reduced cholesterol]
Avoid the risk of Alzheimer and heart disease
Hunger hormone [Ghrelin] get the normal level
Body cell repair faster
Longevity increases
The risk of chronic disease decrease
Reduced blood pressure
Endorphin increases
Endorphins trigger a positive feeling in the body
Reduce your perception of pain
Summary :
A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages. Avoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.
pick a nutritious option-low in sugar high in nutrients.
meal should revolve around fresh, whole ingredients.
focusing on fresh, whole foods.
goal of 10,000 steps per day .
Instead, focus on meals pay attention to feelings of hunger and fullness.
