Why should you eat eggs every day?
Eggs are a treasure for athletes. They contain a lot of proteins (around 14g for 2 eggs), all very digestible and containing all the essential amino acids. Thus they participate in the regeneration of muscles damaged by training.
But the interests of eggs don’t stop there!
Indeed, they are very rich in vitamin D, which is very important, and which is however very rare in food. This vitamin is also found in oily fish such as mackerel, sardines or salmon. The advantage of eggs over fatty fish is that they are much cheaper, more easily accommodate other ingredients, and are suitable for a vegetarian diet.
They are also rich in vitamin A, E, K, B1, B2, B3, B5, B6, B9 and B12, carotenoids, choline and iron, calcium, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium and iodine.
To put it simply, they are rich in virtually all vitamins and minerals!
Vitamins A and D will participate in the creation and functioning of white blood cells, which makes them allies of the immune system.
Zinc, selenium and iron help the cells of the immune system to function properly, provide shape and vitality.
Vitamin A and carotenoids (lutein and zeaxanthin) protect eye health.
Vitamins D and K are essential for cardiovascular health, strengthens bones and joints, and protects against inflammatory diseases.
Choline has a protective effect on the heart and the liver, and is also believed to have an effect on fat loss.
B vitamins provide energy, are essential for the transport of oxygen, fight against cognitive decline, reduce the risk of heart disease and stroke. Vitamin B12 is all the more important if you don’t eat meat, because it can only be found in animal products. Here again, the eggs score points!
If you choose organic eggs, you will also consume more omega 3, essential for cardiovascular health, anti-inflammatory and which would also participate in the elimination of fat.
Performance and muscle mass
Due to their vitamin D and zinc content, eggs stimulate the production of testosterone. This has a positive impact on your performance in the gym!
Organic eggs, rich in omega 3, will also help you in strength sports, because omega 3 improves nerve impulses.
Their richness in amino acids helps muscle recovery after a weight training session and stimulates muscle growth.
For a long time, the general public has been advised to limit the consumption of eggs to 3 per week due to their cholesterol content. For years, however, it has been accepted that exogenous cholesterol (provided by food) has no influence on the level of endogenous cholesterol (produced by the body). In fact, the more cholesterol we eat, the less the body absorbs. On the contrary, if you do not eat it or eat little, cholesterol will be produced mainly in the liver and intestines. In all cases, the body regulates the rate in order to have enough and to avoid excess. It therefore seems unnecessary to limit the consumption of eggs, except in cases of related pathology.
Cholesterol actually has many important roles for the body, such as the stability of cell membranes, but is also a precursor of many molecules: vitamin D3, testosterone, coenzyme Q10, etc.
It has been shown that the cholesterol present in atheroma plaques (which clog arteries and cause stroke) is not the cause of these plaques but only a factor among others. The confusion comes simply from a misinterpretation by the media of the data provided by the results of studies concerning the link between cholesterol and cardiovascular risk.
Some specialists even go so far as to assert that the cholesterol present in atheroma plaques is not a factor but on the contrary has a protective role in order to limit the damage. However, it remains difficult to establish a cause and effect link in this case, and opinions differ.
It makes a lot of sense to consume eggs every day for the sake of health, aesthetics and performance. 4 eggs provide around 26g of high-quality protein, which is an average amount for a meal. For breakfast, for example, you can eat cooked eggs with spices and olive oil, accompanied by fresh fruit, and you will have very good elements to start the day off right!