Egg white contains essential elements, suchas protein, selenium, and vitamins B2 and B5.It promotes weight loss by reducing appetite, improve muscle and bone health. Find out more reasons to add this diet to your body every day.

Eggs are made up of essential elements thatboost metabolism, maintain a healthy weight loss, and reduce chronic diseases.An egg is made up of two parts, yolk, and albumen. Egg white, also called albumen, is packed with 4 grams of protein, vitamin B12 11% of DV, and Vitamin B5 1% of DV.  Furthermore, itcarries 67% of the protein in a whole egg. Below are reasons why you must add egg white to your diet routine.

Reduce appetite and hunger level

Reducing appetite and hunger levels is the best method to cut weight. In fact, it is the foundation of the weight loss journey. Egg white contains fats, carbs, and protein that affect your appetite in different ways, even though carbs and fats work in the opposite direction. For instance, protein increases a feeling of fulness by activating peptide YY hormone that makes you feel full. Furthermore, it reduces your appetite by decreasing the level of the hunger hormone ghrelin to curb overeating.

Improves muscle and strength

Muscle weakness results from pregnancy, injury, aging, and not exercising. The condition is characterized by frequent falling, pains, paralysis, twitching, loss of muscle coordination, and a feeling of burn. However, a diet of egg white is packed with protein, a building block of muscles. Furthermore, it promotes muscle growth during heavy work obligations. If you are climbing lanes, lifting weights, and doing sit-ups to lose weight, egg white is a must add to your diet.

Improves bone health

Bone health can be affected by aging, hormone levels, size, tobacco and alcohol use, physical activity, and sex. Unhealthy bones can lead to fractures. However, protein from egg white maintain bone mass and prevent osteoporosis. This is achieved by eating plenty of protein, especially for women who have reached menopause. This is because they are at a high risk of developing osteoporosis.

Reduce cravings

Cravings result from lack of sleep, poor hydration, unhealthy gut flora, physical activity, and imbalance in leptin and ghrelin. People with food cravings are prone to headaches, insomnia, irritability, mood changes, and depression. Most people get it difficult to control their cravings, even though it is preventable at the beginning. However, the best way of reducing it is to eat plenty of protein, especially at breakfast.

Boost your metabolism

A high intake of protein boosts your metabolism and increases calories burning each day. A healthy metabolism provides sufficient energy and promotes weight loss. On the other hand, unhealthy metabolismresults in high blood sugar and increased cholesterol levels. This condition is caused by high salt intake, lack of enough sleep, low calcium level, hormones, and genes. However, eating egg white every day can boost your metabolism.

Improve heart health

Egg white is loaded with 54 mg of potassium that improves your heart health by lowering blood pressure.High blood pressure is one of the major causes of heart disease. For instance, it damages arteries by making them less elastic. As a result, blood and oxygen flow to the heart is reduced, causing heart disease.However, potassium in egg white lowers blood sugar by promoting vasodilation.

Loaded with Riboflavin

Egg white contains riboflavin called vitamin B12, which boosts metabolism by releasing carbs energy and producing red blood cells. Lack of red blood cells, anemia results in fatigue and weakness, headaches, pale skin, increased heart rate, shortness of breath, and dizziness. A low level of red blood cells is caused by leukemia, bleeding, bone marrow failure, and hemolysis.Furthermore, riboflavin acts as an antioxidant that protects your body from free radicals. These are unstable atoms that damage cells resulting in aging and illness, such as cancer and inflammation.

Reduce the risk of stroke

Stroke results from an insufficient supply of blood to the brain, causing a deficiency of oxygen and nutrients.It is characterized by numbness, weakness, blurred vision, difficulty in walking, confusion, trouble speaking, and loss of balance.However, egg white contains potassium that lowers blood sugar, which is a major cause of stroke.

Promote nerve signals

A diet of egg white promotes nerve impulse transmission. For instance, potassium restores repolarization to the cell and allows a nerve impulse to continue. As a result, muscle construction is generated and heartbeat regulated.

Low in calories

Calories result in bloating, gas, nausea, and increased body fat. Egg whites have low calories and zero saturated fats compared to the yolk. These properties make them alternatives to fatty foods. Furthermore, they contain few carbs with zero sugar, making them the best choice for diabetes and heart disease people.However, raw egg whites contain salmonella that causes food poisoning. Therefore, cook for a long time at a high temperature to destroys this bacteria.

Promotes body repair after injury

Eating egg whites after an injury improves burn wound healing. This is aided by a protein that is a building block. Therefore, egg white is a must-add food to the diet routine of wounded people, especially burns.

Keeps you fit as you age

Egg white contains supportive protein, which increases skin hydration and destroys bacteria that cause acne. Furthermore, it improves hair health by applying the scalp once a week to thicken and tighten it.  Unlike commercial supplements, a diet of egg white is free from harmful substances.


Eggs are made up of essential elements that boost metabolism, maintain a healthy weight, and reduce the risk of chronic diseases. They are made up of two parts, yolk and albumen. Albumen is also called egg white. It is packed with 4 grams of protein, vitamin B12, 11% of DV, and Vitamin B5, 1% of DV, potassium, and riboflavin. Furthermore, they contain riboflavin, which acts as an antioxidant that protects the body from free radicles. However, their excess intake causes biotin deficiency. Some people eat them raw, a risk factor of poisoning and allergic reactions.

MS, Lund University, Sweden

Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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