An egg a day not only improves memory, but also protects your eyesight and helps you lose weight. But some people have doubts about eggs, fearing that eating them every day will raise blood fats. I do not know, eat an egg for breakfast, but there are many benefits. 1, supplemental high-quality protein Protein is the material basis of all life, compared with porridge and bread and other foods, the amino acid composition of protein in eggs is better, the composition of essential amino acids and the human body is basically similar, biological value is also the best of all food. In addition, the absorption rate of protein in eggs is also higher than that of food such as porridge and bread. 2, increase satiety Eggs not only provide sufficient protein for the body, but also slow down the rate of gastric emptying and prolong the feeling of fullness after a meal. Studies have shown that eating a breakfast containing eggs can make people feel fuller. At the same time, the protein and fat in eggs can provide a continuous and smooth energy, so that the stomach full longer. 3, help to lose weight eating eggs for breakfast, can reduce the calorie intake at lunch and throughout the day, to play a role in weight control. One study showed that people who ate eggs for breakfast lost 56% more weight and they had more energy compared to people who ate mainly carbohydrates for breakfast. 4, improve memory The egg yolk is rich in lecithin, steroids and calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins. Eggs are rich in acetylcholine, which is necessary for the synthesis of neurotransmitters in the brain. It is also an important component of cell membranes, which helps improve memory and concentration. Therefore, it is very necessary for office workers and students who use their brains a lot to eat an egg for breakfast. 5, improve alertness Eggs are rich in tyrosine, which has an important role in improving alertness, so that people can react more quickly. Therefore, for people who drive, eating eggs for breakfast can help them drive safely. 6, protect vision Two antioxidant substances in the egg yolk – lutein and zeaxanthin, can protect the eyes from UV damage. How to eat eggs nutritious? 1, the list of good for the heart No. 1: boiled eggs in the shell: without a drop of oil, cooking temperature is not high, and the cholesterol in the yolk is not exposed to oxygen (cholesterol, once oxidized, can become one of the most serious cardiovascular health threats), so it is the most beneficial way to eat for the heart. Second place: poached eggs. Third place: egg soup and steamed eggs. Fourth place: fried deviled eggs. Fifth place: scrambled eggs: These are omelets made with a small amount of oil and low heat, so there is not much cholesterol oxidation in the yolk. Sixth place: scrambled eggs: eggs are beaten and then scrambled, so the cholesterol in the yolk is more fully in contact with the air and oxidized more. Eggs are more oil-absorbing and use a larger amount of oil. 2, the best protein digestion ranking First place: boiled eggs in shell: a study shows that the protein digestibility of boiled eggs up to 99.7%, almost all can be absorbed and used by the body. Second place: fried eggs and stall eggs: these two practices have a protein digestibility of 98%. Third place: scrambled eggs: 97% protein digestibility. Fourth place: Steamed eggs: 92.5% protein digestibility. Fifth place: raw eggs: protein digestibility of only 30-50 percent. 3, vitamin preservation ranking First place: boiled eggs in shell: low heating temperature, full retention of nutrients. Second place: steamed eggs: lower heating temperature, less loss of riboflavin, lutein and other water-soluble vitamins. Third place: poached eggs: lower heating temperature, little loss of water-soluble vitamins. Fourth place: fried deviled eggs: high heating temperature, loss of fat-soluble vitamins such as vitamin A, D, E, K and water-soluble vitamins. Fifth place: spread eggs: high heating temperature, all vitamins are lost. Sixth place: scrambled eggs: high heating temperature, more vitamin loss. So, you now know how to eat eggs best, right? Eat up one a day.