Eggs, The Benefits

Eggs, The Benefits

Eggs are low in calories and health promoting. Egg contains 6 grams protein, and 9, all essential nutrients, vitamins and minerals. Eggs are one of the rare foods with natural vitamin D. Eggs are healthy, and as long as your intake of saturated fat is late, eggs fit well within a diet.

Eggs and cholesterol

Eggs have thanks to their high content of cholesterol a bad reputation. Recent research has shown that the cholesterol in eggs has much less effect on our arteries than previously thought. An especially diet rich in saturated fat is the culprit artery blockages. In several studies, it was tested how cholesterol from eggs increases the "bad" cholesterol, but eggs prove especially raising the "good" cholesterol. It is not that we are unlimited but can eat eggs because eggs contain fats in large quantities it can increase the risk of cardiovascular disease. Also, the cholesterol sensitivity is of influence on a cholesterol-rich diet.

Eggs and athletes

Eating chicken eggs also provides benefits for athletes. Eggs ensure the preservation of muscle mass and speed up recovery after exercise. Eggs even help prevent injuries and keep the energy level up arrow thanks to the vitamins and minerals they contain.

recovery

Muscle fibers get through exercise and slightly damaged muscles recover proteins again. One egg provides 6 grams of protein. People with regular exercise is recommended 1,4 - to consume 2.0 grams of protein per kilogram of body weight per day. Based on these recommendations, an adult of 70 kg between the EN140 98 grams of protein per day. At this moment, athletes recommended protein just before or just after taking exercise, as this can contribute to the preservation of muscle mass and accelerates muscle recovery.

Iron

Athletes also benefit in eggs iron. Recent American research shows that insufficient iron intake can affect athletic performance negatively, through reduced energy / lower metabolism and reduced immune system function. Iron is an essential part of the hemoglobin level, which plays a significant role in the transport of oxygen to the cells, This allows muscles to function. When iron deficiency anemia can occur and may cause fatigue. Eating a large egg provides 0.72 milligrams of iron. The Dutch nutrition center has established a recommended dose of 9 mg for men and 15 mg for women per day.

Phosphorus

The impact of sports puts pressure on joints. One way to ensure that your bones there is required a sufficient phosphorus optimal density retained. About 85% of all the phosphorus in the body is found in bone and teeth. It also plays a role in energy metabolism and filtration of waste. Adequate intake of phosphorus can reduce muscle soreness after an intense workout. The food of a large egg gives 90 milligrams of phosphorus, which is between 6 and 12% of the recommended daily allowance for adults.

Vitamin B

Adequate intake of B vitamins helps improve sports performance. The B-vitamins that contain eggs help increase the metabolize and provide energy by the formation of red blood cells. Red blood cells in addition to the transport of oxygen to cells even for a healthy heart. The need for vitamin B can even increase if you train with high intensity. A deficiency of vitamin B can cause muscle cramps, fatigue, anemia, or respiratory problems.