Why runners need to eat more eggs

There's always been a belief that eggs are loaded with artery-clogging cholesterol and that eating them was a surefire way to promote coronary heart disease. But more recent studies and have found no link between eating eggs and cholesterol. In fact, many leading health experts call eggs the perfect food. The white part and the yolk work together to bring you an ample serving of important vitamins, healthy fats, trace minerals, and other nutrients — all in one convenient, low-calorie package. Below to see seven more reasons to put eggs back on your menu.

1. Instant Mood Boost

​The Good News: Eggs contain a beneficial blend of omega-3 fatty acids, zinc, B vitamins, and iodide—nutrients that work together to battle fatigue and reverse bad moods.

​Bonus Tip: 'Free Range' eggs in the UK are the most popular and hens are housed to a similar standard as the barn or aviary,  but according to Compassion in World Farming, organically reared hens offer the highest potential standards of animal welfare. 

2. Guard Against Cancer

​The Good News: Women who eat higher levels of choline—a nutrient found in eggs—are 24-percent less likely to develop breast cancer, according to a recent study. One large egg boasts about 30 percent of your Recommended Dietary Allowance (RDA) of choline.

​Bonus Tip: Most of the choline is concentrated in the yolk so be sure to include the whole egg in your omelette. 

Related - 7 biggest health myths about eggs

3. Feed Your Brain

The Good News: The choline in eggs helps keep your memory sharp while increasing the release of acetylcholine—a neurotransmitter that helps your brain store and recall information better. Eggs from hens raised outside on grass pastures also contain more omega-3 fatty acids that help power your brain.

​Bonus Tip: Find eggs from chickens raised on grass as they produce eggs with much more vitamin, which scientists believe could help protect you from developing Alzheimer’s disease. 

4. Save Your Sight

The Good News: Eggs are a rich source of lutein and zeaxanthin—antioxidants that help stave off macular degeneration and cataracts—just be sure to eat the yolks!

​Bonus Tip: For an even more potent eye-protecting meal, mix lutein- and zeaxanthin-rich kale or spinach into your omelette.

5. Slim Down

The Good News: Here’s a delicious way to lose weight! Researchers from Louisiana State University found that when obese people choose an egg breakfast over bagels at least five times a week, they lost 65 percent more weight. And Saint Louis University scientists discovered that eating eggs in the morning led to eating fewer calories throughout the rest of the day, too.

​Bonus Tip: Organic eggs ban the practice of routinely feeding antibiotics to hens.

6. Look after your heart 

The Good News: A new study of nearly half a million people in China suggests that eating an egg a day can reduce the risk of heart disease and strokes. Researchers from the Peking University Science Centre found those who ate one egg a day had a 26% lower risk of haemorrhagic stroke, 28% lower risk of haemorrhagic stroke death and an 18% lower risk of cardiovascular disease death. 

That said, before you go buying chickens, Victoria Taylor, Senior Dietician at the British Heart Foundation told Runner's World: "It's possible that the lower risk of cardiovascular disease seen in those who consumed eggs on a daily basis may have been caused by something else in their diet - rather than a specific cause and effect. The study was also carried out on a middle aged Chinese population so the results may not be directly applicable to a UK population.

"However, these findings may be reasuring for people who like to 'go to work on an egg' and are consistent with current advice in the UK; that eggs can be included as part of a healthy, balanced diet."