The nutritional density and profile of eggs make them perfect food for our body. This is the most common breakfast food around the world and also used in tons of recipes, made in different ways.
Eggs are one of the most nutritious foods on planet. It is very good source of protein, more than half of the protein in the egg is found in egg white along with vitamin B 2 and less amount amount of fat and cholesterol.
Well, it is a misconception about eggs that they are high in cholesterol, but the fact is that just like many other foods like avocados, coconut oil, eggs were mistakenly thought as bad for your health. Cholesterol in egg has HDL which is good and helps to remove bad cholesterol by passing it through excretory organ.
Some people have a belief that egg, especially the yolk of egg will affect their dieting goals, but we will clear you the facts about this.
Eggs contain lot of proteins as well as minerals and amino acids that can help to repair your muscles and tissues. Experts recommend that consuming 3 eggs a day keeps you healthy and maintains your balanced diet.
Cholesterol in egg yolk is not a bad one, more than 90% of egg calcium and protein is found in egg yolk. Consume egg everyday to enjoy the vital benefits of this essential food.
Nutritional Profile of One Egg
- Proteins: 6 grams
- Calories: 77
- Healthy fats: 6 grams
- Vitamin B2: 15% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin A: 6% of the RDA
- Selenium: 22% of the RDA
- Phosphorous : 9% of the RDA
- Folate : 5% of the RDA
Eggs are also rich in iron, calcium, vitamin K, E, D and B6.
Some of the Health Benefits of Eggs
Keeps Your Bones Healthy
Eggs are rich in vitamin D, that we rarely get enough of it. Vitamin D is essential to maintain bones health, it mostly comes from sunlight and as well from eggs. It is also important to reduce various types of diseases including osteoporosis.
Protects Your Eye Sight
Another important nutrient found in egg is leutin. Leutin is a caretonoid that is one of the causes of blindness. Egg also contains another nutrient called astaxanthin which is powerful anti oxidant that can protect your eyes from UV radiation.
Helps in Healthy Brain Development
Egg yolks are rich in choline, which is essential for brain functioning. It promotes and improves the development of brain especially in fetus and in new born.
This nutrient also improves memory and brain functioning even in old age. Consuming eggs regularly will give you this protein. Consumption of eggs during pregnancy and lactation boosts brain development in babies.
So make sure you consume more eggs, especially when you are pregnant.
Maintains Healthy Weight
Eggs will give you strength and can limit the calorie intake during the day. Many studies have found that consuming an egg everyday will increase the satiety in overweight people and may help with weight loss.
Eggs will provide your body a host of essential nutrients including protein, which will help you, to build up muscle mass and burn fat faster. This also helps in preventing food cravings which will result in weight loss.
Fights with Anemia
A large egg contains 2 mg of iron, a mineral that fights against anemia and iron deficiency. Iron is essential to carry oxygen in blood and it is extremely important for immune system, metabolism and other important functions in the body.