Increase Your Testosterone Level? Of Course!

You know that testosterone plays a crucial role in muscle growth. But it is also important for overall good health and vitality. Increasing your testosterone levels naturally is a kind of holy grail for many gym visitors. But in fact, raising your testosterone level isn’t all that mysterious at all. In fact, you can easily increase (or double) your testosterone level by making some changes in your lifestyle.

What is testosterone?

Testosterone is a steroid hormone, a steroid that acts like a hormone. By ‘steroid’ is generally meant fat-like substances in our body that sometimes fulfill important hormonal functions. Testosterone belongs to androgens, a collective name for all hormones that are responsible for typical male properties such as aggression, muscle mass, body hair.

Role of testosterone in muscle building

As you (probably) know, your muscles consist of proteins. Androgens in general and testosterone in particular play an important role in building muscle mass, namely by stimulating protein synthesis. Protein synthesis is the production of proteins in the body from amino acids, the building blocks of protein. Those amino acids come from the proteins in your diet. Protein synthesis is, in simple terms, the formation of proteins in your body from the proteins in your diet. Testosterone stimulates protein synthesis by binding to the receptors on the surface of the muscle cell and enhancing the biochemical signals that drive protein synthesis.

Role of testosterone in general health

Testosterone plays a role in general health in addition to muscle building. Abnormally low testosterone levels negatively affect body composition (muscle / fat mass ratio), bone density, red blood cell production, memory and cognitive processes, mood, libido and sexual performance.

“Normal” testosterone level

Normal testosterone levels in men range from 300 to 1,100 nanograms per deciliter. You see: a huge range, because the values ​​refer to men of all ages and testosterone production decreases as you get older, from the age of thirty with an average of 1-2% per year. Both a testosterone level of 300 and a testosterone level of 1,100 are considered ‘normal’, regardless of your age.

Increase testosterone level

A high testosterone level has many advantages, which may be clear in the meantime. And not only with regard to muscle building. There are several ways to boost that level without resorting to anabolic steroids. We have listed the ten natural testosterone boosters for you. This list is not a ranking.

Reduce your stress

In stressful situations, the body produces large amounts of cortisol, also known as the ‘stress hormone’. Cortisol lowers the production of testosterone by suppressing the production of the anti-stress hormone DHEA. DHEA, like testosterone, is itself a steroid hormone and precursor, or testosterone precursor.

Do strength training.

Strength training stimulates testosterone production. And we mainly mean pure strength training, so heavy weights and relatively low numbers of repetitions. So train like a powerlifter and do compound exercises that involve many muscle groups, such as squats and deadlifts. Exercises like these give an extra boost to your testosterone production and can rightly call themselves ‘male exercises’.

Step up your cardio

Intensive cardio training has a positive effect on your testosterone level, while extensive cardio, or pure endurance training, has a negative effect. Perhaps the best form of cardio is High-Intensity Interval Training, or HIIT. HIIT consists of a series of short, maximum efforts that are interrupted by short breaks, the intervals.

Take a zinc supplement

The mineral zinc plays an important role not only in the production of testosterone but also in the production of insulin and growth hormone. About a fifth to a quarter of the population is deficient in zinc. Half of all athletes suffer from a zinc deficiency. Taking 30 mg of zinc (200% Recommended Daily Intake) daily as a supplement to your diet can significantly increase your testosterone levels.

Lower your fat percentage

Too high a fat percentage has a negative effect on your testosterone level, even if it involves a lot of muscle mass. Maybe just time to stop bulking and start cutting? In any case, ban the refined sugars from your diet. These lower your testosterone level even further.

Get enough sleep

When you sleep, your testosterone production is higher than when you are awake. Testosterone levels in men who get enough sleep are therefore up to two times higher than men who don’t get enough sleep to get. Conversely, insufficient sleep can almost halve your testosterone level! So get enough sleep, that is at least six, but preferably seven to eight hours a day. In addition to quantity, the quality of your sleep counts; the longer and better you sleep, the more testosterone is produced.

Take your vitamins

Your (grand) mother was right: you have to get your vitamins. The different vitamins all play a role in your testosterone production in one way or another. The most obvious connection is between vitamin D and your testosterone production. Research shows that men with higher vitamin D levels in their blood also have higher testosterone levels. It is widely believed that this relationship is causal.

5 Ways to Ignite Brain Power

5 Ways to Ignite Brain Power

Experience mental fatigue and struggle with concentration is a common phenomenon for most people at some point in the day. After all, the daily routine of waking up early, hustling to work or school, and tackling various tasks as soon as possible can be mentally exhaustive. At some point, the brain starts to slow down and it becomes more difficult to focus. While it is to be expected, there are some simple changes that can help increase brain power and improve mental order.

1) Get enough sleep.

If you are one of those people who sleep four or five hours a night, it’s time to take your nightmare more seriously. A good night’s rest not only helps heal and restore the body, it also relieves the brain, and allows for clearer thinking the next day. As you sleep, your brain is able to process and disturb more effectively. Shoot 6-8 hours a night. You will feel much better in the morning, and your brain will function more clearly throughout the day.

2) Eat the right food.

There are specific foods that can help your brain power. For example, celery can help reduce inflammation brain, which improves brain function and overall health. Oukernuts provide omega-3 fatty acids, which help protect the brain, and help with the function of neurotransmitters. Omega 3 also improves blood flow and promotes heart health. Cauliflower and broccoli can increase brain activity, since vitamins in this vegetable promote brain cell growth. Other foods to consider for a larger brain function include scratch, garbanzo beans, red meat, nuts, blueberries, and buckwheat.

3) Make time for relaxation.

Take a moment to relax and get away is not always easy. It is especially true if you have a career, family, and daily visit to care. There is always something that needs to be done. However, busy and chaotic lifestyle causes anxiety and stress, which has a negative impact on the brain. Take a few minutes or more to calm the mind. This can be done by taking a short walk or trying yoga. Sit with your eyes and take a few deep breaths also help relieve stress and brain function.

4) Challenge your brain.

The more you challenge your brain, the better it will function. After all, the brain requires regular exercise, just like the body. A few simple ways to challenge your mind are by playing Scrabble, doing crossword puzzles, or playing chess. Learning a foreign language is also a good way to practice the brain. Even visiting friends and colleagues can help the brain’s power and cognitive function.

5) Increase physical activity.

Many people do not take physical activity seriously. Regular exercise not only for the benefit of your muscles, metabolism, and the heart, it also improves brain activity. After all, blood flow increases to the brain, and nerve cells multiply. This, in turn, encourages neural health, protects the brain from damage, and improves your ability to learn. Some studies have shown that regular exercise allows the brain to react faster and more efficiently.

Ready-Made Fruit Juices: Healthy Or Not?

About fruit juices and their unhealthy or unhealthy properties has recently been a lot to do. A glass of juice would be just as unhealthy as a can of cola .

Quite a statement. Especially because many people are still convinced that fruit juices are a responsible choice. All those comments about vitamins and pure fruit are not for nothing on the package? In the blog of today we look exactly where those claims about unhealthy fruit juices come from. We also give tips on how to enjoy your fruit in a responsible way!

Fruit

Fruit juices and your blood sugar level

One of the main drawbacks of fruit juice is that it only contains the moisture and sugars from fruit. And not the fibers that you do get when you just eat your apple. Fibers have multiple functions in the body. One of the things they do is to prevent sugars from being absorbed too quickly and thus causing a huge peak in your blood sugar level .

And because they are lacking in ready-to-eat fruit juice, that is exactly what happens when you make a glass of it! The result is that your body will produce insulin . You get energy for a short time , but the valley that follows is also great again. You think you are healthy, but after a while you feel sluggish and limp again.

Saturation

And that is not even the only way fruit juice can make sure you arrive faster than you like. Something that also plays a role is that a glass of juice does not feel very filling and filling. Your body barely receives a signal that you get something. You do not chew, you do not smell much – and it therefore takes much longer to tell your brain that you have been given calories .

That’s why you quickly drink several glasses of juice, something that produces enormous amounts of sugars unnoticed! Moreover, it does not stagnate your hunger , so you only eat more. This study shows that drinks with many added sugars not only play a role in weight gain , but also increase the risk of type 2 diabetes . All this while you may feel that you are so healthy!

Sweet Taste

The last problem with fruit juice is that it is incredibly sweet and thus maintains your sweet appetite. When you do not eat sweet foods for a long time – whether they are sweetened with natural sugars, refined sugars or even artificial sweeteners like aspartame – you automatically get a lot less appetite .

As a result, you have fewer binge eating and you get less sugar. These are two factors that contribute to a leaner body and better health. If you only drink a little juice every now and then, this is not the biggest problem. But if you take several glasses every day, it is important to take this into account.

Smoothies and whole Fruit

For the above reasons, you can better leave fruit juices out of the way. They have a lot of disadvantages for your health, without there being any real advantages. What is a healthy way to benefit from the vitamins and minerals in fruit?

To start with, smoothies are a whole lot better than ready-to-eat juices from the pack. They contain much more fiber, which means that the nutrients are absorbed better and more evenly. Moreover, you can easily add extra fiber to smoothies, for example in the form of oatmeal or green leafy vegetables . The other option is to simply eat your fruit in whole pieces. That way it fills the most, and you know for sure that you will not lose any healthy substances!

Vitamins In Row – The Health Benefits Of Vitamins

Vitamins In Row – The Health Benefits Of Vitamins

There is a lot of vitamin C in fruit, that is generally known. But which vitamins are there any more? What are they in and what do you need them for?

Thirteen vitamins

There are thirteen different vitamins . Four vitamins that are soluble in fat and nine vitamins that are soluble in water. The fat-soluble vitamins are A, D, E and K. They can be stored in your body.

The water-soluble vitamins are B1, B2, B3, B5, B6, B8, B11, B12 and vitamin C. Your body can not hold these substances well and therefore you have to supplement them daily.

The amount of vitamins you need depends on your personal situation. For example, your age, illness and pregnancy affect you.

Vitamin A
Vitamin A ensures that your immune system functions properly. In addition, vitamin A is good for your skin, hair and gums and prevents night blindness. You extract this vitamin from fish, liver, dairy products (such as custard, yoghurt) and low-fat margarine.

Vitamin B1
In the past, people thought that only one vitamin B existed. But there appear to be several B vitamins that partly depend on each other for their effect. B1 causes the burning of carbohydrates. This gives your body energy. It also plays a role in the conduction of nerve impulses. In case of a shortage you will suffer from fatigue, depression and a lack of appetite. B1 is mainly in pork, grain products and legumes.

Vitamin B2
Vitamin B2 is necessary for proper digestion. Furthermore, it keeps your skin and hair healthy. B2 is found in dairy products, meat, vegetables, fruit and grain products. Shortages of this substance are rare.

Vitamin B3
Vitamin B3 helps your body get energy from sugar, fat and protein. In addition, it plays a role in the functioning of the nervous system. B3 also ensures healthy skin. Good sources for vitamin B3 are meat, fish, nuts, grain products, vegetables and fruit. Deficits are not common.

Vitamin B5
B5 is in almost all foods, so you do not have to worry that you get too little from it. Vitamin B5 ensures that your body can break down proteins, fats and carbohydrates. It stimulates the production of anti-stress hormones and antibodies.

Vitamin B6
Vitamin B6 is important for your digestion and resistance. Furthermore, it helps in the production of red blood cells, it is an indispensable substance for your nervous system and it keeps your sex hormones in balance. B6 would therefore alleviate the symptoms of premenstrual syndrome (PMS). Anemia, skin problems and reduced resistance are symptoms of a deficiency of B6. You get this vitamin mainly from meat, fish, egg, legumes, potatoes and wholemeal products.

Vitamin B8
With vitamin B8 you keep your skin and hair healthy. In addition, B8 stimulates the production of fatty acids. It is found in eggs, milk, soy, nuts, chocolate and cauliflower. A deficiency of vitamin B8 is not very common.

Vitamin B11 (folic acid)
Vitamin B11 you probably know under the heading folic acid. This substance is very important in the production of blood and DNA material. B11 also protects against cardiovascular diseases. If you want to become pregnant, you have to take extra folic acid. This reduces the chance of a child with an open back. A deficiency of folic acid can lead to fatigue, loss of appetite, weight loss and memory problems. This vitamin is mainly in green vegetables, fruit and whole grain products.

Vitamin B12
Vitamin B12 only occurs in foods of animal origin, such as meat and dairy. It is necessary, among other things, for the production of red blood cells and for a well-functioning nervous system. Especially older people can suffer from a shortage of B12 . This then leads to memory problems.

Vitamin C
Vitamin C is good for your resistance. But you also keep healthy teeth, bones and blood vessels and it slows the aging process. Vegetable, fruit and potatoes are the most important sources. Note: oranges and kiwis contain much more vitamin C than apples, for example. Swallow extra vitamin C if you have a cold, have little energy and badly heal wounds.

Vitamin D
Sunlight is the most important source of vitamin D. About two thirds of the amount of vitamin D that you need per day is created in this way. The rest comes from the diet. Vitamin D mainly occurs in foods of animal origin. These foods, however, generally contain very little vitamin D. An exception to this are fatty fish species (eel, salmon and mackerel, for example). These contain slightly more vitamin D. In the Netherlands vitamin D is added to margarine, low-fat margarine and baking and frying products. A vitamin D deficiency is common. It can lead to bone loss. Research shows that a deficiency of this vitamin also plays a role in the development of certain types of cancer, cardiovascular diseases and diabetes.

People over the age of 50 are advised to take extra vitamin D, because the skin is no longer able to make the vitamin. The same applies to people with tinted or dark skin. Children up to and including 3 years also need extra vitamin D, because their skin is not yet sufficiently developed to make this vitamin. Pregnant women and women who are breastfeeding also need extra vitamin D.

Vitamin E
Vitamin E keeps the skin, nerves, muscles, red blood cells and heart healthy. It also helps to prevent cardiovascular disease. In terms of food you should think of vegetable oil, nuts, grain products, muesli and sesame seeds. Serious symptoms due to a vitamin E deficiency are very rare.

Vitamin K
Vitamin K finally you need especially for blood clotting. It is mainly produced in your large intestine. You can also extract this vitamin from broccoli and spinach. Children who are breast-fed will require 150 micrograms of vitamin K every day for the first three months. Complete infant formula already contains enough vitamin K.

Increase Brain Power With These 4 Tips

Our brain is a complex machine. It controls thoughts, perceptions and all movements. In fractions of a second, it coordinates the functioning of other organs and calculates all processes.

Like a muscle, our brain needs training, special nutrients, and peace of mind to work at a high level. With proper training, selected foods and exercises, the brain’s capacity can be harnessed and brain performance increased.

Carry out cardio training

Regular physical training promotes the function and health of the brain. It improves blood flow to the brain and increases its nutrient and oxygen supply. The deep and conscious breathing during the training sessions also helps to control the thoughts better, to keep the focus and to release tensions.

To increase brain performance, jogging, walking and cycling are very helpful. Especially new tracks during the training sessions stimulate the brain activity and help to create new brain connections.

Learn new things

Everything we do not use passes away. The brain also has to be used constantly to develop, to remain astute and perform all functions optimally. If something new is learned, new connections in the brain can be built, linked and strengthened.

By learning something new every day for at least 10 minutes, the brain function is stimulated and its performance promoted. Learning new languages, playing on a musical instrument or dancing are a few ways to increase brain performance.

Detoxify the brain and clear it out

Stress harms the brain. He reduces his ability to learn new things, to remember something and to remember something. Also the creativity is disturbed by stress and hinders the clear thinking.

One of the most important things to increase brain performance is to rid the mind of unnecessary thoughts, worries, and fears. A firm focus helps to break away from the unnecessary things in life, to think more clearly and to tackle daily challenges in a structured way. It’s important to let go, which annoys you. The mind must learn to let go, so that the brain can think and work freely again.

Nutrients for the brain

Certain nutrients, blood sugar and oxygen are very important for the brain to be able to do its job around the clock. The right nutrients help to improve memory, reflexes and attention span. The mood is also increased and prevent mental illnesses.

Especially omega-3 fatty acids and flavonoids are very beneficial for the brain. Omega-3 fatty acids are found, for example, in eggs, walnuts, flaxseed and fatty fish, such as salmon.

Flavonoids are found in raw cocoa, berries, apples, oranges, onions and tomatoes.

There are several things we can do to increase our brain power. In addition to these foods, it is important to drink enough water. A lack of water causes the brain to shrink and negatively affects our memory and concentration.

Happiness is no coincidence

Happiness and contentment are a matter of attitude and thought patterns. The Amazon bestseller Love and Happiness is one of the books that you never put away a lifetime. The motivating stories, thought patterns and suggestions are inspiring and encouraging. Simplicity is the truth. Simplicity is the power.

Manage Your Finances Well To Prevent Stress

Money is believed to be worth more than a means to an end. No wonder our behavior is difficult to explain because of the value of using money. Many people continue to earn money as if what they have obtained is never enough. So true, that money can be one of the main causes of stress. That is why it is very necessary for the ability to properly manage finances to prevent stress.

Research shows that there is indeed a link between financial health and mental health. As if they complement each other, so that it is not known what the cause is and what the result is. Some experts claim that someone who is often concerned about financial problems can increase stress and risk the emergence of mental health problems. While some other experts claim that mental health problems that interfere with financial management can result in a decrease in self-control and lead to more expenses. Moreover, psychological health can disrupt work performance, which ultimately lowers income and makes it harder to pay the bill routine.

Apart from the debate that does not stop, it is as if we are talking about who is the first between chicken and eggs, self-control and financial management play a separate role in our minds. The work of the brain is not exactly light when we think of paying for daily purchases, home payments, monthly bills and savings. It requires a lot of brain power that is only used to make financial decisions. This kind of decision, big or small, requires determination or willpower. But as muscle endurance, determination can experience fatigue and lose its power when we focus on its work.

A study found that a weak observation has made it less possible for us to control expenditure. People who are weak because they are too often forced to control themselves are therefore likely to spend more money and buy additional items that are not emergency or important, compared to those who do not enforce their determination. The solution is just one, we must be able to arrange determination and self-control to maintain health, both financially and mentally.

We can take the following steps in an effort to build self-control to control income, storage and expenses.

Change your money storage system at the bank from now on

Organize an investment account or savings account that automatically withdraws money from your salary. This way you don’t have to worry and you spend on unnecessary things instead if your salary is within reach. Research shows that an effective way to save more money is to deposit your money into an account for which you have to wait some time or reach a certain number of goals before the money can be withdrawn.

Make priority when troubleshooting

Don’t try to think of different financial problems at the same time. Create a priority scale and first focus on solving one problem. Research shows that determination or willpower can easily be exhausted if we make too many decisions at the same time.

Hardly wait to grow a Beard

How-to: This is how you trim your beard

A good beard trimmer to grow the beard
Hairdressing scissors for updating
Beard oil or cream for softness and a smart look

1. Comb out. Make sure that all beard hairs point in the same direction. Also comb the bottom and your possible mustache.

2. Use an attachment that would rather leave your beard a little on the long side, so that you can always trim it a little shorter afterwards. An attachment with a certain length ensures an even trimming.

3. Use a shorter attachment to the ends. This way you get a natural transition that looks ‘well-managed’.

4. Also update the mustache. You do this by combing all hairs to the side in the natural direction of growth and then trimming them with an attachment in the desired length. Then comb the mustache down, over the lip, and remove the hairs that are still hanging over the lip.

5. Use the scissors for details. You can trim long or forgotten hairs manually with the hairdresser’s scissors.

6. Finish with a beard oil or care cream for your beard: these ensure that the skin no longer itches and make your beard hairs nice and soft.

Other tips for trimming your beard

1. Trim your beard when it is dry. Then you can see better what you are doing and what the end result will be.

2. Invest in a good beard trimmer. It lasts a long time and you have a lot of fun with it.

3. Test the length of your attachment. First start with a slightly longer length, so that you play safe.

4. Stretch your neck when you update the bottom. That way you know for sure that you have all the hairs and that not a few stray beard hairs are left behind in a neck fold.

Treat Steel Warts Yourself

Injuries sometimes result in scar tissue. This is especially the case when the recovery is rapid. Young people heal faster, but are also more likely to have scars. Keloid is the formation of abnormal scar tissue. A keloid also grows within the limits of the injury. This creates a hard, raised swelling that sometimes itches and hurts. This is also light red to sometimes dark brown in color. It often occurs on the chest, the earlobe but also elsewhere on the body. Sometimes it arises spontaneously. When keloid gives complaints, this can be removed. There are various treatments for this.

What is a steel wart?

Steel warts are common small benign skin growths. Everyone of 30 years and older has one or more stalks somewhere on his or her body. Preferred locations are the armpits, groin and neck. It is still unclear how exactly steel warts develop, but genetic predisposition, age, hormones (for example during pregnancy), contact with jewelry, abrasion with clothing, or a wound that heals poorly can contribute to its development. Furthermore, people with overweight or diabetes are more likely to develop stalk warts. Steel warts are not contagious. Common warts well Steel warts are therefore not caused by a virus infection as is the case with warts, but by a disruption in the fatty tissue. Steel warts don’t actually belong in the wart family.

When to treat steel warts?

Steel warts are completely benign and therefore do not need to be treated from a medical point of view. Sometimes they can cause complaints, for example because they rub against clothing (such as the collar of a blouse or the edge of a bra) or because they get pinched. They can also be hit when shaving the skin. Many people find steel warts cosmetically disruptive and unsightly, especially if they are present in visible places. That can also be a reason to remove them or have them removed. You can ask the doctor and he will cut the stalk of the stalk with a (sterile) scissors. But you can also get started with Wartrol. With this you can remove stalk warts quickly and safely. The result of this treatment is usually visible after 10 to 14 days.

Why Is Protein Important To The Body?

What are proteins? Proteins are compounds consisting of carbon, hydrogen, oxygen and nitrogen. The word “protein” refers to a type of molecule in foods that can be divided into amino acids bound with a peptide bond. For us ordinary people, the above may not say much, but we know that proteins are found in various foods such as meat, eggs, soy products, dairy products, seeds, nuts, grains, beans and various legumes.

Most of us know that protein is a necessity for the body, and therefore it must be part of our daily diet.

Most also know that proteins help build muscle in the body, but it is probably few who know how important protein really is to us.

Protein is extremely important to the body. Not only as a food source, but as part of the body’s structure and function. Proteins account for approx. 15% of our body mass. Muscles, ligaments, tendons, cartilage, skin, hair, bones and nails are predominantly protein and, of course, make up an important body structure. In addition, hemoglobin, antibodies, hormones and enzymes also come from proteins. Because so many vital body functions need protein, it’s suddenly obvious why protein should be an important part of our daily diet.

Proteins have six different functional roles in the body. Structural protein, the framework of the body through muscles, bones, ligaments, tendons, hair, skin and nails. Proteins regulate the physiological processes in the body, such as growth, development and metabolism. Neurotransmitters are proteins that react to and control the nervous system. The various hormones in the body are also proteins, e.g. insulin, which regulates the level of glucose in the blood. Myosin and actin, which are the two primary muscle fibers we have, are both made from protein. Proteins also protect the body from foreign substances and are therefore an important part of our immune system. Antibodies that the body forms are also protein. Protein transports important nutrients throughout the body, and also transports oxygen around the bloodstream. In addition, proteins regulate biochemical reactions in the body as our digestion and accelerate other chemical reactions in the body.

Proteins consist of amino acids. Amino acids are the basis of all life processes, and are definitely a necessity for the function of our metabolism. The main task of the amino acids is optimal transport and storage of all nutrients (water, fat, carbohydrates, proteins, minerals and vitamins). If you do not have all the essential amino acids in your body, this can lead to obesity, high cholesterol, diabetes, hair loss, insomnia, wrinkle formation, arthritis and more

There are 20 different amino acids, 10 of which are essential. This means that the body itself cannot produce the 10 amino acids, or at least not in sufficient quantities. The essential amino acids must therefore come from the foods we consume. When the body has all 20 amino acids present, all the necessary proteins in the body can be produced. If you have a lack of protein in your body, which is often seen in vegetarians, the symptoms may be as follows:

Lose Weight With Eggs


Can you eat eggs or not if you want to lose weight? Several studies have shown that eggs can certainly help you lose weight. But how does this work exactly? How can you easily lose weight in combination with eating eggs? Are eggs really healthy? What about proteins and cholesterol?


The International Obesity Report published an investigation. This showed that people who take a low-calorie diet and eat two eggs during breakfast lose a lot more weight than people who do not eat eggs during breakfast with a low-calorie diet. Compared to the people who ate two sandwiches during breakfast, people who ate two eggs fell 65% less. The average BMI also fell by 61%. Both breakfasts had the same weight and number of calories. The same research has shown that eggs feel full and that people who eat eggs usually eat around 400 calories less during the day than people who did not have egg for breakfast.

Good nutrients in eggs

Eggs have quite some good nutrients. This way proteins are in any case and you need them every day. There is also iron in and you find the nutrient folic acid and vitamins B2, B12, D and E in eggs. In addition, there are about 70 calories in an egg. These are quite few, but you still get a full feeling of it. A sandwich with peanut butter contains the same nutrients as an egg, but also has twice as many calories.

Shortage of proteins is also very bad. People who do not get enough protein are at increased risk of heart disease. Your bones and muscles can also react poorly if you have a shortage of proteins.

Eggs and cholesterol

It is regularly said that eggs are bad for your cholesterol. This is somewhat true. If you eat one or two eggs a day, you will not suffer from anything. With eggs – just as with other foods – you have to eat them in moderation. Do not eat too many eggs in a day. Keep it on a maximum of one or two eggs per day. There are diets where it is suggested that you have to eat a lot of eggs one day. This is not sensible for your body. In addition, you often miss other important nutrients in such diets, such as carbohydrates.

High cholesterol does not only get you from eggs, but rather from fatty meat and fatty snacks. If you leave these greasy snacks (which are full of useless calories), an egg a day can do no harm.

How do you prepare eggs?

How you eat the eggs usually makes little difference. However, it is wise to vary slightly. Do not boil a soft-boiled egg every day, but also bake or boil it hard-boiled. Your body needs the necessary variety and with egg you can really go in all directions. If you choose to bake your eggs, do this preferably without butter or oil in a non-stick coating, or choose oil that is not too greasy. It is also advisable not to put too much salt – or preferably no salt at all – on your eggs. Salt is a real fattener, so you better not put it on your egg. To eat extra healthy you can opt for a vegetable omelette at breakfast, for example with a freshly squeezed fruit juice.