HEALTHY LIVING

21 Benefits Of Eating Eggs

Published

8 years ago

November 26, 2016

FAB.NG

1. Eggs are Extremely Nutritious
We all know that nutrition in our diet is very much essential. A whole egg has got all the nutrients needed to transform one cell into a chicken baby. One large boiled egg has got.

Vitamin A: 6 percent of RDA.
Vitamin B2: 15 percent of RDA
Vitamin B5: 7 percent of RDA
Vitamin B12: 9 percent of RDA
Selenium: 22 percent of RDA
Phosphorus: 9 percent of RDA
Folate: 5 percent of RDA

Besides, eggs also have adequate amounts of Vitamin D, E, K, B6, Zinc and calcium. Eggs come with about 77 calories, 5 grams of essential fats and protein of about 6 grams. Eggs also have an array of trace nutrients which are vital for health. Truly, eggs are quite the perfect food as they have some amounts of almost all nutrients your body needs. If you manage to find eggs enriched with Omega 3 or pastured eggs, it would be even great since they have higher amounts of Vitamin A and Vitamin E.

2. Eggs Gave High Cholesterol. However, They Do Not Have Negative Affects on Levels of Blood Cholesterol
Yes, it is true that one of the great benefits of eating eggs that they have high cholesterol. Actually, one egg has got about 212 milligrams of cholesterol that is more than half of what is recommended for daily consumption, which is 300 milligrams. But you need to take note that increase of cholesterol in your diet does not necessarily mean that there will be raise in the levels of blood cholesterol.

Liver, in reality, generates hugewuantities of cholesterol each day. When you consume more number of eggs, the liver in turn generates lower amounts of cholesterol. So that will even it out. Every individual has got varied responses towards the benefits of eating eggs.
In 70 percent of the consumers, eggs do not increase the levels of cholesterol.

In the ‘hyper responders’ who constitue the remaining 30 percent, eggs will slightly increase LDL and total cholesterol levels. But, this is quite complex and the changes in approach towards egg consumption might actually prove to be beneficial.

3. Eggs Increase HDL Cholesterol ( Basically Good Cholesterol)
HDL means High Density Lipoprotein. HDL cholesterol is generally known to be the good king of cholesterol. Those who have got increased levels of HDL cholesterol are known to be less prone to the risks of heart disorders, strokes and many other health issues. Consuming eggs is one way you can increase the levels of HDL cholesterol in your body. A study has confirmed that consuming two eggs everyday for about six weeks can increase the levels of HDL cholesterol in your body by 10 percent.

4. Eggs Have Choline Which is an Essential Nutrient Which Most of The People Lack
Have you ever heard of something called Choline? If no, don’t worry since most of the people have no idea that it exists. Choline is indeed a very important substance which is mostly adjoined with the Vitamin B. Dietary researches have revealed that 90 percent of people in Untied States alone are getting lesser quantities of Choline than what is recommended. Eggs are a great source to get Choline. One whole egg has got more than 100 milligrams of Choline. Since we lack this nutrient, isn’t it better to consume eggs?

5. Eggs Vary In Types Of LDL Cholesterol From Little To Large And Dense. This Has Direct Implications On Decreased Risks Of Heart Problems
LDL cholesterol is usually known to be a bad cholesterol. Having larger levels of this cholesterol can directly affect in heart disorders. However, what people do not recognize is that there are sub categories of this cholesterol which is classified with respect to the varied sizes. There are tiny dense LDL cholesterol and there are larger LDL cholesterol. A lot of studies have revealed that people with comparatively smaller and denser LDL particles are more prone to the risks of heart disorders than the people who are having larger LDL cholesterol. Though eggs are known to slightly increase the levels of LDL cholesterol in some consumers, studies have shown that these particles vary from dense, small and large. Isn’t that a good thing?

6. Eggs Have Got Zeaxanthin and Lutein, Which are Antioxidants Having Huge Benefits With Respect to Healthy Eyes
Worsening of the eye sight is one among the results of aging. There are many nutrients which help fight few of the destructive processes which can have a bad effect on our eyes. Zeaxanthin and Lutein are two such prominent nutrients. They are strong oxidants which have the ability to build themselves up in the eye’s retina. Studies have confirmed that eating enough quantities of the mentioned nutrients can potentially decrease the risks of macular degenratjkn and cataracts, two of the highly common eye problems. Egg yolks have huge amounts of Zeaxanthin and Lutein. Eggs are also rich in Vitamin A and this deserves to be mentioned since the deficiency of Vitamin A is the most general reason for blindness among people.

7. In Pastured Eggs or Omega 3 Eggs, They Can Decrease Triglycerides Too
It does not only matter what we are eating, what sorts of foods we ate also matters. In this context, not every type of egg is created equal. The composition of nutrients in the eggs vary based on how the chickens were fed and bred. Eggs we obtain from pastured eggs or from hens which were fed with feeds enriched with Omega 3 are likely to be richer in omega 3 fatty acids. These fatty acids are renown to decrease the levels of triglycerides in the blood, which is a prominet reason for heart disorders. Studies have revealed that consuming eggs that are rich in omega 3 is a great effective method of decreasing the levels of triglycerides in the blood. One prominent study states that five such eggs every week for about three weeks can decrease triglyceride levels by nearly 18 percent.

8. Eggs are Rich in High Quality Protein, Along With Required Amino Acids
Proteins are famous as the building blocks in our body. They are utilized to develop all kinds of molecules and tissues which serve both functional and structural purposes in our bodies. Having adequate amounts of protein in the diet is very much essential, and studies say that the amounts that are currently recommended might be very less. Eggs are a great source for such proteins, with one whole egg having about six grams of protein. Eggs also have all the required amino acids which are in proper ratios. This way, our bodies can be well equipped with these nutrients for complete usage of the protein present in them. Eggs have ample protein and consuming these proteins can aid you with losing weight, enhancing mass of the muscles, decreasing the blood pressure and also optimizing the health of your bones.

9. Eggs Don’t Increase the Risks of Heart Disorders. In Fact, It may Decrease the Risks of Getting a Stroke
Over the past, eggs have taken a lot of criticism. It has been accused of causing heart problems since they have cholesterol in them. A lot of studies in the recent times have researched upon the connection between consuming eggs and risks of heart problems. In a review of seventeen studies on about 263,938 consumers of eggs, there was no connection found between heart disorders and consumption of eggs. But few studies have also claimed that consumption of eggs among people suffering from diabetes has resulted in heart disorders. If eggs are the actual cause for this increased risk is actually unknown. However, such studies have not been able to confirm that eggs were the main cause.

10. Benefits of Eating Eggs That Can Help You Lose Weight
Eggs are highly filling. You feel sumptuous since protein is the most filling macronutrient and eggs have lot of proteins. Eggs stand somewhere in the top of the scale known as Satiety index. This Index is the measure of how the foods are able to generate the feeling of being full among people that can decrease further intake of calories. In a study conducted on Thirty overweight women, consuming eggs rather than bagels for their breakfast helped them feel full which resulted in lesser calorie intakes further. In another prominent study, replacing eggs instead of bagels for breakfast showed considerable weight loss in a period of about 8 weeks.

11. Benefits of Eating Eggs : Boost Nerve and Brain Health
Every egg contains 20 percent of everyday recommendation of intake of the nutrient choline. Choline is very important for phospholipids that are used in every cell membranes. Ample amount of choline is needed for nerve and brain health. Our mind’s health is as important as the physical health, right?

12. Eggs Have Tyrosine and Tryptophan
Tyrosine and tryptophan are two essential amino acids which have excellent antioxidant properties. Besides, Tryptophan us vital since it is converted into serotonin which is basically an enhancer of mood, and is also concerted to melatonin which is at the pineal gland and helps you to get better sleep.

13. Eggs Have Calcium
Each whole egg has about 0 milligrams of calcium. Though it isn’t a significant source of the nutrient, ample intake of eggs could decrease the risks of colon polyups. Calcium also helps to keep the bone healthy.

14. Eggs Decreases Birth Defects
This super food has folate which is a nutrient and studies have revealed that folate can avoid defects of birth if consumed prenetally. Every egg has got about 40 micrograms of folate.

15. Eggs Aid for Healthy Nails and Hair
The eggs have sulfur in it, and also have got vital minerals and additional vitamins that play a major role in promoting healthy nails and hair. As a result, you will get healthy nails and hair growth if you consume eggs!

16. Eggs Decrease Oxidative Stress
Eggs have a very vital macro nutrient known as Selenium that helps in decreasing oxidative stress.

17. Decreased Risks of Prostate Tumors
This super food is an amazing selenium source that has associated itself with avoiding cancer. Specifically in specific tumors that affect the prostate.

18. Enhances Functioning of Immune System
Eggs have got ample amount of iron which aids in supporting your immune system to stay healthy. Besides, they also take care of adequate production of red blood cells.

19. Eggs Decrease Risks Related to Breast Cancer
Recently, a study has revealed that those women who consumed more quantities of choline present abundantly in eggs were 24 percent less prone to the risks of getting affected by breast cancer.

20. Decreases Inflammation
Eggs have choline in them which helps in decreasing inflammation in your body the chronic inflammations have been linked to enhanced risks of Alzheimer’s, osteoporosis, type 2 diabetes and cognitive decline.

21. Good for Development of Foetus
Again, the choline in the eggs is also vital for pregnant women since it is important for correct brain development of foetus and also avoiding defects related to neural tubes.

amazing-benefits-of-eating-eggs-that

HEALTHY LIVING

12 Daily Habits That Cause Mouth Odour Even After Brushing

Published

2 weeks ago

November 2, 2024

Adaeze Okechi

Habits That Cause Mouth Odour Even After Brushing | fab.ng

Bad breath can be frustrating, especially if it lingers even after brushing. Certain habits that cause mouth odour even after brushing are often overlooked but can significantly impact oral health.

For example, skipping flossing allows food particles and bacteria to build up between teeth, leading to unpleasant odours.

Additionally, dehydration causes a dry mouth, reducing saliva production, which typically helps wash away odour-causing bacteria.

Consuming strong-smelling foods like garlic and onions can also lead to mouth odour, even after brushing, as these scents linger and are absorbed into the bloodstream.

Smoking or using tobacco is another major contributor, coating the mouth with lingering smells that brushing alone can’t remove.

Regularly addressing these habits that cause mouth odour even after brushing can improve breath freshness and overall oral health.

Proper hydration, a full oral hygiene routine, and avoiding certain foods can make all the difference.

Poor Oral Hygiene:

1. Neglecting Tongue Cleaning: The tongue harbours bacteria, which can cause significant bad breath. Using a tongue scraper daily can effectively remove these bacteria and freshen your breath.

2. Skipping Flossing: Flossing removes food particles and plaque from between your teeth, areas that your toothbrush can’t reach. These trapped particles can lead to bacterial growth and bad breath.

3. Relying Solely on Mouthwash: While mouthwash can temporarily mask bad breath, it doesn’t address the underlying issue. Brushing your teeth twice a day with fluoride toothpaste is essential for removing plaque and bacteria.

4. Dehydration: Saliva helps wash away food particles and bacteria, keeping your mouth fresh. Drinking plenty of water throughout the day can help maintain adequate saliva production.

Underlying Health Conditions:

5. Dry Mouth: Dry mouth, or xerostomia, can lead to bad breath as saliva helps to wash away bacteria. Certain medications, medical conditions, and habits like mouth breathing can contribute to dry mouth.

6. Gum Disease: Gum disease, characterized by inflammation and infection of the gums, can cause persistent bad breath. Regular dental check-ups and proper oral hygiene are crucial for preventing gum disease.

7. Sinus Infections: Sinus infections can lead to postnasal drip, which can cause bad breath. Treatment of underlying sinus infections is essential for improving breath odour.

8. Gastrointestinal Issues: Certain digestive disorders, such as acid reflux and irritable bowel syndrome, can cause bad breath. Treating these underlying conditions can help alleviate bad breath.

Lifestyle Factors:

9. Diet: Consuming strong-smelling foods like garlic, onions, and spicy foods can contribute to temporary bad breath. Additionally, a diet high in sugar can feed bacteria, leading to increased bad breath.

10. Smoking and Tobacco Use: Smoking and tobacco use can significantly worsen bad breath. These habits can irritate the mouth and throat, leading to dry mouth and increased bacterial growth.

11. Certain Medications: Some medications can cause dry mouth as a side effect, contributing to bad breath. Consult with your doctor to discuss potential alternatives or strategies to manage dry mouth.

12. Stress and Anxiety: Stress and anxiety can lead to increased saliva production, which can sometimes cause bad breath. Practising relaxation techniques and stress management strategies can help alleviate this issue.

To maintain fresh breath, it’s essential to practice good oral hygiene, stay hydrated, and address any underlying health conditions. Regular dental check-ups are also crucial for identifying and treating potential causes of bad breath.

Here are some additional tips for maintaining fresh breath:

Avoid excessive alcohol consumption: Alcohol can dehydrate the mouth and contribute to bad breath.
Limit sugary drinks: Sugary drinks can feed bacteria, leading to increased bad breath.
Chew sugar-free gum: Chewing sugar-free gum can stimulate saliva production and help to wash away food particles and bacteria.
Use a mouthwash with antibacterial properties: A mouthwash with antibacterial properties can help kill bacteria and freshen your breath.
Consider using a dental rinse: A dental rinse can help remove plaque and bacteria from hard-to-reach areas of the mouth.

If you are concerned about bad breath, it is important to see your dentist or doctor to rule out any underlying medical conditions.

Get more health tips here.

HEALTHY LIVING

Do Bras Really Keep Breasts From Sagging? Check This Out!

Published

3 weeks ago

October 26, 2024

Adaeze Okechi

Do Bras Keep Breasts From Sagging? | fab.ng

One common insecurity many women face is having saggy breasts. This often leads to the question: Do bras keep breasts from sagging? Many turn to bras, especially tight or constricting ones, in hopes that they can prevent or reverse sagging. This has sparked widespread curiosity about whether bras can truly offer such support.

Over the years, different speculations have emerged about the effectiveness of bras in keeping breasts firm. People frequently ask, do bras keep breasts from sagging, and if so, to what extent? Some believe bras can prevent sagging, while others argue that they have little impact.

In this article, we’ll explore the truth behind these claims and provide a clear understanding of the role bras may or may not play in preventing saggy breasts.

Why do breasts sag?

Breast sagging, also known as breast ptosis, is influenced by a variety of factors. These include genetics, age, breast size, pregnancy, breastfeeding, weight fluctuations, and even the constant pull of gravity over time. Each of these elements plays a role in how the breasts change shape and firmness.

Breasts are composed of dense glandular tissue and Cooper’s ligaments, which are connective tissues that help attach the breasts to the chest wall. The firmness and shape of the breasts largely depend on the strength and elasticity of these ligaments.

As women age, the body undergoes natural changes, one of which involves glandular tissue gradually being replaced by fat. This shift, combined with the stretching of the suspensory ligaments, can lead to sagging over time.

This brings up the popular question again: Do bras keep breasts from sagging? Some believe that wearing a bra offers support that could counteract these changes, but the science is not definitive.

Since internal tissue changes are the primary cause of sagging, it’s essential to recognize the limits of what bras can achieve in maintaining long-term breast firmness. While bras offer external support, they cannot prevent the natural changes that occur within the breast tissue over time.

Understanding the natural anatomy and the external factors that contribute to sagging helps clarify whether or not bras can effectively prevent this condition. So, do bras keep breasts from sagging? We’ll explore this question further in light of what really happens inside the breast tissue.

Does wearing bras keep breasts from sagging?

Wearing a bra actively helps prevent long-term sagging, particularly for women with C-cup sizes and above. The additional support that bras provide can reduce strain on the breast tissues, which may help in maintaining a firmer appearance over time.

Going braless consistently, however, can eventually lead to sagging due to the stretching of Cooper’s ligaments. These ligaments, which hold up the breasts, can be influenced by regular bra usage, making bras an important factor in supporting breast tissue.

Joanna Wakefield-Scurr, who heads a research group on breast health, pointed out that bras may aid in maintaining the breast’s shape by lifting it, rather than causing it to sag. Her research suggests that ‘bras keep breasts from sagging’ is a valid statement, especially when considering the benefits of added support.

Much like how restrictive clothing such as corsets or certain types of shoes can alter the body’s anatomy, bras can influence the long-term appearance of the breasts by providing necessary support.

Additionally, evidence from populations where women have never worn bras shows that their breasts often sag and elongate. This observation suggests that insufficient support for the breast’s skin tissues can lead to stretching. Further, it reinforces the idea behind the ‘Do bras keep breasts from sagging’ question.

Other Benefits of Wearing Bras

For women who lead active lifestyles, such as walking, hiking, or working out, wearing a compression-fit sports bra plays a crucial role in maintaining good posture and preventing back strain. Without this essential support, the repetitive motion and impact can negatively affect the spine and muscles.

Wearing a bra also provides relief from physical discomfort for women with larger breasts, who often experience neck and back stiffness due to the added weight. A well-fitted, supportive bra can alleviate this strain. Also, it can offer better comfort throughout the day.

Additionally, supportive bras are important for maintaining breast health. However, bras must fit properly; overly tight bras can cause circulation issues and even lead to cardiovascular problems if worn regularly.

While bras provide many benefits, it’s important to remember that, over time, nature will take its course, and breasts will naturally sag regardless of their shape or size.

For more articles on lifestyle, check here.

HEALTHY LIVING

How To Look After Your Mental Health Using Exercise

Published

4 weeks ago

October 19, 2024

Adaeze Okechi

We all understand the importance of exercise in maintaining physical health, but did you know that exercise and mental health are also closely connected? Research shows that regular physical activity significantly improves mental health and emotional well-being while reducing the likelihood of mental illness.

Engaging in exercise and mental health activities consistently lowers the risk of developing mental health disorders. It also plays a key role in managing certain conditions like depression and anxiety.

For instance, studies reveal that in cases of mild to moderate depression, exercise can be as effective as antidepressants or psychological therapies such as cognitive behavioural therapy.

Incorporating exercise and mental health practices into your daily routine boosts physical fitness and can be a powerful tool for maintaining emotional stability.

Even when combined with other treatments, regular physical activity enhances the overall outcome, making exercise and mental health care an essential part of any well-rounded treatment plan.

Why does exercise make us feel better, mentally?

People who exercise regularly often do so because it makes them feel good. Exercise boosts mood, concentration, and alertness and helps foster a positive outlook on life.

The connection between exercise and mental health is complex. Inactivity can contribute to mental illness and result from it, but exercise offers numerous mental health benefits, including:

Exercise changes levels of chemicals in the brain, such as serotonin, stress hormones, and endorphins.
Regular exercise improves sleep, which in turn helps manage mood.
It enhances your sense of control, coping ability, and self-esteem. Achieving fitness goals often makes people feel accomplished.
Exercise distracts from negative thoughts and opens the door to new experiences.
It creates opportunities to socialize and gain support when exercising with others.
Physical activity increases your energy levels.
It serves as a productive outlet for frustrations.
Exercise reduces skeletal muscle tension, promoting relaxation.

The physical benefits of exercise are equally crucial for those with mental illness. It improves cardiovascular and overall health, which matters because people with mental health challenges are at greater risk of developing chronic conditions such as heart disease, diabetes, arthritis, and asthma.

Exercising for Your Mental Health

You might wonder how much exercise you need to boost your mental health if you haven’t made it part of your routine yet.

Exercise can make a difference in your mood and thinking patterns even at low or moderate intensity – you don’t need to work out strenuously or for long periods.

Adults should stay active most days, according to Australia’s physical activity and sedentary guidelines. You can aim to complete 2.5-5 hours of moderate physical activity weekly, like brisk walking or swimming.

Alternatively, you can engage in 1.25-2.5 hours of vigorous activities weekly, such as jogging, fast cycling, or team sports. You can also mix both moderate and vigorous activities.

Remember that any movement will benefit you more than staying inactive. You can improve your mind and body through leisurely walks, stretching, or yoga. Even daily tasks like sweeping, mopping, or vacuuming can give you a mild workout.

Starting Your Exercise Journey

You might feel nervous about beginning an exercise routine after a long break, but creating a structured plan will help you initiate and maintain your fitness journey.

Increase your chances of success by following these key steps:

Visit your GP or an accredited exercise physiologist before beginning your fitness journey, and maintain regular check-ins as you progress through your exercise plan
Select activities that bring you joy or have previously made you happy, ensuring they match your current fitness capabilities and physical abilities
Begin with modest goals – gradually increase your activity levels over time. Mix different types of exercises to maintain your interest and motivation
Mark your exercise sessions in your diary or calendar, transforming them into non-negotiable appointments in your daily schedule
Review your exercise plans consistently, and switch to different activities when your current routine stops serving your needs or interests

Try Exercising Outdoors for Enhanced Benefits

You can dramatically improve your exercise results by taking your workout into the fresh air and natural surroundings.

Research participants have reported experiencing significantly higher levels of vitality, enthusiasm, and pleasure when they walk outside rather than indoors. They also note feeling increased self-esteem while experiencing reduced tension, depression, and fatigue after outdoor walks.

People who choose outdoor exercise consistently express greater motivation to continue their fitness routine compared to those who exercise indoors.

Studies show outdoor exercisers dedicate more time to their workouts and maintain higher frequencies of exercise sessions compared to indoor fitness enthusiasts.