Why Should We Add Eggs to Our Diet and What Are It’s Benefits?

There is one food that every dietician and doctor advises you to eat. Which is also a part of every diet, whether it is boiled egg or scrambled egg. Egg not only provides us protein but can also be very beneficial for brain health. In a new study, it is believed that if you eat one daily, then your memory loss and brain health improve. It can also help in preventing cognitive decline, and in today’s article we are going to talk about how it can become a powerful food for the brain.

Eggs and Brain Health: What Does Science Say?

Studies have found that a substance called choline is found in eggs, which is a very useful substance for brain functioning. choline is a precursor to acetylcholine, which acts like a neurotransmitter and helps in regulating our memory and our mood. Eggs also contain omega 3 fatty acids, which support brain cell development and cognitive function.

A study was conducted in which people above 55 years of age were taken and 890 people were observed in it, which included 357 men and 533 women, This study was conducted from 1988 to 1991. Participants were asked about their egg consumption habits through a food frequency questionnaire. This study was divided into 2 parts, which were at a gap of 4-5 years. Cognitive tests evaluated language, memory, attention, recall, and mental flexibility.

Results show that men eat more eggs than women. Some men ate it 2-4 times a week, while some men consumed it more than 5 times a week. On the other hand, women ate much less, maybe 1-3 times a month, or did not eat at all. Despite this, the study found that women who ate Andi had a much slower rate of cognitive decline, especially their semantic memory.

In another study that was published in the American Journal of Clinical Nutrition, researchers found that people who had eggs in their diet had a significantly reduced risk of cognitive decline. Decline increases with age  but with the help of proper diet we can also slow it down.

Benefits of eating eggs:

Memory improvement:

As we mentioned above, eggs contain choline, which enhances our memory and our learning ability. Some studies have found that people who include choline rich food in their diet have better focus and memory compared to people who are suffering from choline deficiency.

Prevents cognitive decline:

As a person’s age increases, the function of his brain decreases. People also suffer from Alzheimer’s and dementia, a common cognitive issue.

But if we focus on the right diet, we can slow down the process of cognitive decline.  Eggs contain Omega 3 fatty acids, which improve brain cells, which helps us a lot in cognitive decline.

Improves mood and mental health:

B12 and vitamin D are found in eggs. If there is a deficiency of Vitamin D in our body, then we become weak, anxious, and depressed, but along with Vitamin D, eggs also contain B12, which helps in reducing stress, and B12 acts as an immune power.

Rich in antioxidants:

Eggs are rich in antioxidants like lutein and zeaxanthin, which protect brain cells from free radicals.

How do eggs prevent cognitive decline?

Homocysteine is an amino acid that, if present in excess in our body, can damage our brain cells. High homocysteine levels can increase the risk of Alzheimer’s. From eggs we get a substance called folate, which helps in controlling the amount of homocysteine amino acid. And along with it Vitamin B is also present in eggs.

Another substance is found in eggs, which we know as DHA (Docosahexaenoic Acid), which is a type of omega-3 fatty acid. This DHA is an important part of our brain structure and it helps in preventing cognitive decline.

When and how much should one eat eggs?

If you are including eggs in your diet for brain health, then one or two eggs a day can be very beneficial. Its best time is at breakfast, when you need a protein-rich meal. You can eat scrambled eggs, boiled eggs, or make an omelet.

If you have a cholesterol problem, then you should eat eggs, right? The study says that eggs contain dietary cholesterol, which has no direct connection with blood cholesterol, so eating 1-2 eggs will not cause any concern. If you have any heart-related issues, then you should avoid eggs.

What else can you include with eggs?

Eggs are a kind of complete food, you can eat them along with vegetables. You can scramble your eggs with vegetables like spinach, bell peppers, mushrooms, and tomatoes. From which you will get the necessary vitamins, nutrition, and minerals.

What else can we do for cognitive health?

Intake of Healthy Fats: Vitamin D is fat-soluble. Avocado, nuts, seeds, and olive oil are all sources of healthy fats. By adding these foods to our diet, our body gets healthy fats in full quantity.

Maintain a balanced diet: Along with eggs, you also need to consume other vitamins and antioxidants such as potassium, calcium, and magnesium. which are beneficial for our body. That’s why your diet should include green leafy vegetables, nuts, seeds, and dairy products. 

Exercise: You should exercise daily or do any sport like cricket or tennis, which requires physical effort. Physical exercise strengthens our body’s metabolism and helps improve brain cells.

conclusion:

Eggs are such a food that is easily available, and there are many benefits to eating them. They are especially good for our brain and our physique. Also reduces the risk of cognitive decline. If you do not include eggs in your diet, make this healthy food a part of your meals today and give a boost to your brain.

If you want to know how such bad habits like drinking too much tea effect our bodies, then please click here.  If you want to know which four items boost your immune system, please click here. If you want to know the benefits of eating pomegranate, please click here or If you want to know Which 5 Nutrients Should Be In Our Children’s Food?, please click here. If you want to know Tips For reducing vitamin D deficiency, Please click here.

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