You’ll protect your brain.

You’ll protect your brain.

Eggs are brain food. That’s largely because of an essential nutrient called choline. It’s a component of cell membranes and is required to synthesize acetylcholine: a neurotransmitter. Studies show that a lack of choline has been linked to neurological disorders and decreased cognitive function. Shockingly, more than 90% of Americans eat less than the daily recommended amount of choline, according to a U.S. dietary survey.

An added brain health benefit of eating eggs is attributed to their omega-3 fatty acid content. There are approximately 225 milligrams of omega-3 fatty acids in each egg. Omega-3 fatty acids are one of the most important healthy fats to have in your diet because they help prevent heart disease, arthritis, and osteoporosis. Research has also shown that omega-3s are beneficial for protecting against Alzheimer’s disease and improving cognitive function.

7 You’ll grow stronger nails.
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Are your nails brittle and break off easily? Consider incorporating more eggs into your diet. Why? They’re an excellent source of biotin, a type of B vitamin which research suggests can help strengthen nails. The yolks have the largest concentration of biotin, so don’t skimp on the yellow center!

8 You may experience less stress or anxiety.
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If you’re deficient in the 9 amino acids that can be found in egg protein, it can have mental effects. A 2004 study published in Proceedings of the National Academy of Sciences described how supplementing a population’s diet with lysine significantly reduced anxiety and stress levels, possibly by modulating serotonin in the nervous system.

Lysine is an essential amino acid that your body can’t produce on its own and you must get it through your diet. Eggs are one of the top food sources rich in lysine, containing 455 milligrams of lysine per whole large fried egg. The World Health Organization’s daily requirement for lysine is 30 mg/kg. So, for a 70 kilogram, or 154-pound person, one egg would serve 22% of your recommended daily intake of the essential amino acid.

9 Micronutrients in egg yolks support eye health.
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Two antioxidants found in eggs—lutein and zeaxanthin—have powerful protective effects on the eyes. You won’t find them in a carton of Egg Beaters; they only exist in the yolk. The antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly. In a study published in the Journal of Nutrition, participants who ate 1.3 egg yolks every day for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%!

10 You’ll improve your bone and teeth health.
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Eggs are one of the few natural sources of Vitamin D, which is important for the health and strength of bones and teeth. It does this primarily by aiding the absorption of calcium. (Calcium, incidentally, is important for a healthy heart, colon and metabolism.)

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