Whether they’re poached, baked or scrambled, the humble egg is a go-to dish for thousands of Australians.
And while many ease up on their egg intake due to the fear of high cholesterol, experts at Australian Eggs insist the cholesterol in eggs ‘is not bad for you’.
Here, FEMAIL looks at the benefits of eating two eggs per day – from healthy skin and nails to a strengthened immune system.
Whether they’re poached, baked or scrambled, the humble egg is a go-to dish for thousands of Australians
Studies show that a protein rich breakfast can help improve feelings of satisfaction, reduce feelings of hunger and lead to a lower intake of kilojoules over the course of the day, particularly from high fat, high sugar evening snacks.
According to one study, including eggs as part of a low-calorie diet can help speed up the rate at which people lose weight.
Eggs are also high in protein and therefore make you feel fuller for longer.
HEALTHY HAIR, SKIN AND NAILS
Eggs also contain plenty of B vitamins, including vitamins B12, B5, biotin, thiamine and riboflavin along with selenium.
These help you to maintain healthy skin, hair and nails by nourishing our cells, promoting skin elasticity and counteracting damage caused by free-radicals.
Is the cholesterol in eggs bad for you?
There is a long-standing myth that’s been around about eggs being bad for you because they contain cholesterol.
However, while there’s certainly cholesterol in eggs, there’s a difference between cholesterol that’s found in foods like eggs and prawns and cholesterol that you find in your bloodstream.
The Heart Foundation says you shouldn’t be worrying about cholesterol in eggs – there are other more important ways to keep your cholesterol down – like not eating too many cakes, biscuits and pastries and eating more fruit and veg.
Source: Australian Eggs
A STRENGTHENED IMMUNE SYSTEM
As it starts to get colder, you will be looking to ward off colds and the flu.
One serve of eggs contains 59 per cent of the recommended dietary intake of selenium, 32 per cent of the RDI for vitamin A and 14 per cent of the RDI for iron.
These are all nutrients that are well known for bolstering your immune system.
A TREAT FOR YOUR EYES
Lutein and zeaxanthin are two antioxidants found in eggs and they also happen to be found in the macular region of the eye.
Numerous studies have suggested lutein and zeaxanthin, (along with other nutrients such as omega-3 – also found in eggs), are essential components for eye health.
Current evidence shows that including lutein and zeaxanthin in your diet can help maintain eye health over the long term by protecting against retinal degeneration.
Lutein and zeaxanthin are two antioxidants found in eggs and they also happen to be found in the macular region of the eye
AN IMPROVED MEMORY
Eggs contain a special type of vitamin-like substance called choline which is difficult to find in other commonly eaten foods.
It helps metabolise fat, maintain healthy cell membranes and may improve brain functioning and memory.
According to research by by scientists at Cornell University, taking a choline supplement during pregnancy may also improve brain functioning and reaction speed of infants.
What do eggs contain?
Eggs contain several different nutrients that are good for your body.
Eggs contain vitamins A, D and E, as well as B12, riboflavin and folate.
They’re also packed with minerals, including iodine, iron, phosphorus and selenium, meaning including two eggs in your daily diet is super beneficial.
Source: Australian Eggs
VITAMIN D INTAKE
It can be difficult to obtain sufficient Vitamin D in winter.
Eggs can provide a useful boost to vitamin D intake as they are one of only a few food sources of this important nutrient.
Vitamin D is important for its role in helping the body absorb calcium, keeping bones and teeth strong.
YOU CAN BULK UP AND GAIN MUSCLE
If you are looking to gain muscle or bulk up, protein is key.
The high-quality protein found in eggs has been shown to be an excellent way of getting protein in both before and after exercise.
And it’s a myth that you need to focus on egg whites only. A recent study found that eating whole eggs after exercise is more conducive to muscle development than consuming the protein from egg whites alone.
GOOD FOR THE BLOOD
Eggs contain plenty of folate, with one serve providing nearly half of the daily needs.
Folate is a type of B Vitamin needed for the formation of new red blood cells.
It’s particularly important during periods of rapid growth, so is needed in high amounts in the diets of expecting mums and those planning a pregnancy.