Breakfast is considered as one of the most important meals of the day, as it sets the tone for the entire day. One of the best ingredients that you can add to your breakfast diet is eggs. They are versatile and possess various nutritional benefits. Whether you like them scrambled, poached, boiled, or sunny-side up, eggs are a powerhouse of essential nutrients that provide numerous advantages for those who start their day with them. We spoke to our expert, Dr Ekta Singhwal, MSc (Dietician), Ujala Cygnus Group of Hospitals, Delhi who listed the benefits of eating eggs in the morning.
Benefits Of Eating Eggs In The Morning
High-Quality Protein
Eggs are well known for their high-quality protein content. According to the Multidisciplinary Digital Publishing Institute (MDPI), The protein found in eggs has demonstrated its potential to reduce malnutrition in underdeveloped regions, potentially promote children's growth, and offer protection against kwashiorkor.
Dr Singhwal said, “Eggs contain all the essential amino acids our bodies need, making them an excellent source of complete protein. Consuming protein-rich foods in the morning helps to keep you feeling full and satisfied, reducing the likelihood of unhealthy snacking later in the day.”
Rich in Essential Nutrients
Eggs are packed with essential vitamins and minerals. They are a rich source of vitamin B12, which helps support brain function and is vital for overall health.
Dr Singhwal added, “Eggs also contain vitamin D, which is essential for bone health and immune system support. Also, they provide significant amounts of vitamin A, vitamin E, and a range of B vitamins, including riboflavin, folic acid, and pantothenic acid.”
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Brain Health
Yes, eating eggs can help in brain development and function. Dr Singhwal said, “Eggs contain choline, which is necessary for the formation of neurotransmitters and is associated with improved memory and cognitive function. Including eggs in your morning routine can contribute to better mental clarity and concentration throughout the day.”
Weight Management
Starting your day with eggs can aid in weight management. According to a randomised controlled trial by the International Journal of Obesity, Including eggs in a weight-reduction regimen could provide a nutrient-dense boost to the weight-loss process.
Dr Singhwal said, “Their high protein content helps curb appetite and reduces calorie intake by promoting feelings of fullness. This can help you keep a healthy weight and prevent overindulging over the day.”
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Muscle Building and Repair
Eggs are a natural source of leucine, an essential amino acid that plays a key role in muscle building and repair. Dr Singhwal added, “If you're physically active or engage in regular exercise, incorporating eggs into your breakfast can support muscle growth and recovery.” Athletes and fitness enthusiasts often include eggs in their diets for these reasons.
Healthy Skin and Hair
If you are looking for ways to enhance your hair and skin quality, add eggs to your diet. Biotin, found in eggs, is essential for maintaining strong and vibrant hair. The antioxidants in eggs also protect the skin from damage caused by free radicals, helping to maintain a youthful appearance. Also, the high protein content in eggs supports collagen production, contributing to healthy skin.
Versatile and Delicious
One of the best aspects of eggs is their versatility. You can prepare them in numerous ways to suit your taste. From simple hard-boiled eggs to indulgent omelettes filled with vegetables and cheese, there are endless possibilities. Eggs can be customised to fit your preferred flavour profile, ensuring that breakfast is always an enjoyable experience.
[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert for a dietary plan tailored to your needs and body type.]