5 reasons to add eggs to your diet

Whether you like yours boiled, scrambled, poached, as an omelette, or sunny side up, each small bundle is brimming with protein, vitamins, and minerals. (Shutterstock)
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Updated 21 September 2020

5 reasons to add eggs to your diet

DUBAI: Learn all about the superfoods that will help you live a longer and healthier life. Devinder Bains, personal trainer and nutrition coach, fills you in…

Often given a bad name because of their high-cholesterol content, which is not completely justified, eggs are actually one of the most nutritious foods on the planet.

Whether you like yours boiled, scrambled, poached, as an omelette, or sunny side up, each small bundle is brimming with protein, vitamins, and minerals.

Easy on the wallet and so versatile, eggs are as much at home in a salad as they are in bakes and pasta and are a health powerhouse.

Rich in high-quality protein

Eggs contain all nine of the essential amino acids. (Shutterstock)

Proteins are made up of different amino acids that are linked together. Of the 21 types that the body uses, it cannot make nine by itself, so they have to come from food.

Eggs contain all nine of these essential amino acids – which is why they are often called a high-quality or perfect protein. With about 6 grams of protein in a large egg, they also have a rich amount of protein considering their size.

Aid weight loss

At just 77 calories and virtually no carbs, eggs rate high on the satiety index which measures how much a food fills you up and stops you from feeling hungry.

Many studies have shown that eating eggs for breakfast can keep hunger at bay and lead to less calories consumed for the rest of the day.

One study revealed that people eating equal calories of eggs versus bagels for breakfast lost 65 percent more body weight and had a 34 percent greater reduction in waist circumference.

Improve cholesterol balance

Consuming eggs appears to increase good HDL (high-density lipoprotein) cholesterol. (Shutterstock)

In the past, eggs were often given a bad rap for their high-cholesterol content (around 162 milligrams), however more recent research suggests that there is no link between eggs and increased risk of heart disease.

Cholesterol is essential for bodily function and we are actually able to adjust the levels we produce in relation to what amount is in our food. Consuming eggs actually appears to increase good HDL (high-density lipoprotein) cholesterol and reduce levels of bad LDL (low-density lipoprotein) cholesterol.

Healthy immune system

Eggs are rich in protein, vitamin D, vitamins B2, B5, B12, vitamin E, folate, lutein, and omega-3s, all of which can play a part in boosting immunity and reducing the spread of bacteria and viruses.

Eggs are particularly rich in selenium (22 percent of recommended daily intake), which helps to boost immunity, reduce DNA damage, and destroy cancer cells.

Promote good vision

Eggs provide a good alternative source of omega-3 fatty acids for people who do not eat oily fish (the most regular source). These omega-3s are important for helping maintain brain function and vision.

Egg yolks also contain antioxidants called lutein and zeaxanthin that protect the eyes from harmful sunlight and reduce the risk of macular degeneration and cataracts – two of the leading causes of vision impairment and blindness in elderly people.

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

Updated 20 October 2020

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

DUBAI: To celebrate the monumental impact of K-Pop on fans around the world, Spotify delved into its listening data for some of the genre’s best-known acts. From BTS to ATEEZ, here are the five most streamed K-Pop groups across Saudi Arabia, the UAE and Egypt. 


Formed in 2013, BTS has spearheaded the K-Pop drive into the Middle East with catchy, upbeat music. The seven-member South Korean boy band recently notched up the first No.1 on the US Billboard Hot 100 singles chart by a South Korean group with their first all-English language single “Dynamite.” 


It’s not just the boys that are driving the K-Pop obsession. Seoul-based girl group Blackpink, who recently released their first Netflix documentary “BLACKPINK: Light Up The Sky” on Oct. 14, are also experiencing a serious surge in streaming. Their latest release “The Album” became the #1 global album on Spotify during the week of launch. 


Beside Blackpink, Twice have also established themselves in the region. This is a big month for the nine-member girl group: Oct. 20 marks five years since they hit the scene in 2015, and on Oct. 26 they are releasing their second full-length Korean album “Eyes Wide Open.”

Stray Kids 

The fourth most streamed act in the Middle East is Stray Kids. The group consists of eight male members, who are currently preparing for their Nov. 22 virtual concert on Beyond Live, the online performance platform. Their most famous hits are “Grow Up,” “Voices” and “Side Effects.” 


ATEEZ is one of the most recent K-Pop acts. Formed in October 2018, the eight-member group has already made it to the region’s top five most streamed K-Pop bands. Not just that, but as of September 2020, the group has released five Korean-language EPs, one full-length album and two Japanese albums.