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World Egg Day: Here’s why one should eat eggs every day

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World Egg Day: Here's why one should eat eggs every day

A protein powerhouse and loaded with 13 different vitamins & minerals, omega-3 fatty acids and antioxidants, eggs are a popular breakfast choice not without a reason. Health studies show that eating eggs in breakfast not only makes you feel full for long, it also helps maintain healthy blood sugar and insulin levels.

Egg is one of the most nutrient-dense natural food sources on the planet. The power of this perfect package is unbeatable. From improving brain function, supporting physical health to aiding a child’s growth, the egg can do it all. Besides its nutritional benefits, the egg is the most environmentally sustainable and affordable animal-source protein available

On the occasion of World Egg Day (October 8), Goyal lists reasons to make eggs an essential part of diet.

* Egg contains 13 different vitamins and minerals required by the body and are a rich source of quality protein.

  • The high nutrient density of eggs enables them to support the body’s natural immune system and advanced physical growth.

* Nutritious treat: It can act as an important staple in a well-balanced diet. One large boiled egg has about 77 calories and contains vitamin A, B5, B12, B6, D, E, K and minerals like folate, phosphorus, selenium, calcium, zinc and 6 gm of protein and 5 gm of heart-healthy fat (unsaturated fat).

* Choline rich: Choline, a water-soluble vitamin is used to build cell membranes and helps produce signalling molecules in the brain. This choline is present in the abundance of about 417 mg in one hard-boiled egg.

  • Better eyesight: Rich in lutein and zeaxanthin, egg yolk acts as a helpful antioxidant that reduces the risk of cataracts and muscular degeneration in the eyes. Eggs are also abundant in vitamin A, an important vitamin required for a clear vision.

* Storehouse of proteins and amino acids: An egg contains about 6 gm of quality protein which is useful in weight management, increasing muscle mass, lowering blood pressure and helping our bones as well.

  • High levels of Omega-3: Eggs help improve levels of Omega-3 essential fats that play an active role in the functioning of heart, brain health and protecting eyes.

* Satiety and weight management: They are relatively low in calories but are a source of high-quality protein providing greater fuel for satisfaction and less hunger.

Studies have found that eating eggs for breakfast can make you full by keeping energy levels higher, boosting metabolic activity, increasing the levels of a hormone that helps you feel satisfied after eating, delaying the rate at which food leaves the stomach.

Considering there are so many benefits of eating eggs from satiety, controlling type 2 diabetes, weight loss to antioxidant activity, one can try to include them in their diet regularly.

 

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Nutrition

Nuts, seeds and plant oils protect from heart and other diseases: Study

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Nuts, seeds and plant oils protect from heart and other diseases: Study

A study that was published in the BMJ Journal said that nuts, seeds and plant oils have a lower risk of death from different causes and causes arising from heart and blood vessels. The presence of high alpha-linolenic acid (ALA) protects against different diseases.

Higher ALA intake was associated with a slightly higher risk of death from cancer, but the researchers said further studies are needed to confirm this.

Earlier studies have shown that a high ALA intake is associated with a lower risk of fatal coronary heart disease, but findings from other studies on ALA and the risk of death have been inconclusive.

 

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Nutrition

Eating Mushrooms could lower risk of Depression

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Eating Mushrooms could lower risk of Depression

Mushrooms have been making headlines due to their many health advantages. Not only do they lower one’s risk of cancer and premature death, but new research led by Penn State College of Medicine also reveals that these superfoods may benefit a person’s mental health.

Penn State researchers used data on diet and mental health collected from more than 24,000 U.S. adults between 2005 and 2016. They found that people who ate mushrooms had lower odds of having depression.

According to the researchers, mushrooms contain ergothioneine, an antioxidant that may protect against cell and tissue damage in the body. Studies have shown that antioxidants help prevent several mental illnesses, such as schizophrenia, bipolar disorder, and depression.

“Mushrooms are the highest dietary source of the amino acid ergothioneine—an anti-inflammatory which cannot be synthesized by humans,” said lead researcher Djibril Ba, who recently graduated from the epidemiology doctoral program at the College of Medicine. “Having high levels of this may lower the risk of oxidative stress, which could also reduce the symptoms of depression.”

White button mushrooms, which are the most commonly consumed mushroom variety in the U.S., contain potassium, which is believed to lower anxiety. In addition, certain other species of edible mushrooms, especially Hericium erinaceus, also known as Lion’s Mane, may stimulate the expression of neurotrophic factors such as nerve growth factor synthesis, which could have an impact on preventing neuropsychiatric disorders including depression.

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Nutrition

Here are the surprising health secrets of Cabbage

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Here are the surprising health secrets of Cabbage

Cabbage, the unassuming vegetable that plays a supporting role in many dishes, is actually full of rich history and captivating facts. For starters, it is one of the oldest known vegetables.

Cabbage has been around for over 4,000 years.

green cabbage is one of the oldest known vegetables and is believed to have originated in Southern Europe, England, and Denmark 4,000 years ago. As the story goes, in 600 B.C. wild cabbage was brought to Europe by Celtic nomads.

All varieties of cabbage are high in Vitamin C.

just a half cup of cabbage has approximately 45% of the daily recommended vitamin C. Vitamin C is especially known for its healing qualities, which include preventing certain cancers and reducing the risk of cardiovascular disease.

One cup of cabbage has approximately 20 calories.

a cup of chopped cabbage has just 22 calories, making this easy-to-eat vegetable a perfect match for calorie-conscious individuals. Because of cabbage’s low-calorie count, it is a great ingredient to use in place of carb-heavy products, such as pastas, breads, and rice.

Red cabbage is healthier than the green variety.

red cabbage is full of anthocyanins, which is a flavonoid that helps give red cabbage its pigmented color. Anthocyanins have anti-inflammatory, anti-viral, and anti-cancer properties that help prevent disease

Red cabbage may be a pH indicator.

red cabbage’s anthocyanins change color based on how acidic something it comes into contact with is. For instance, when red cabbage juice is mixed with something that is acidic (has a pH level lower than 7) it will turn red, and when it is mixed with something that is alkaline (has a pH level greater than 7) it will transform into a bluish-green colour.

Napa cabbage is a great source of fiber.

Napa Cabbage, the crunchy, leafy vegetable that is often found in soups and stir-fries, is high in soluble and insoluble dietary fiber which both have a plethora of health benefits

 

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