Eggs are nutritious, easy to prepare and simply delicious to eat. While eggs are often avoided due to their high cholesterol content, they provide important nutrients. One large egg contains only 70 calories and an incredible amount of nutrition. Include eggs as part of your healthy diet and let the facts speak for themselves.
Egg Nutrition Facts:
- One egg contains over 6 grams of protein and several important nutrients. The amount of cholesterol in one egg is about 212mg, which is quite a lot. Since the recommendation for cholesterol consumption is 300mg /day, the large amount of cholesterol may prevent many people from eating them.
- But the cholesterol in eggs really shouldn’t scare you away from eggs completely. Most of the cholesterol in your body is made by your liver and the amount and the amount of cholesterol in your diet may not have as big impact on your blood cholesterol as people once thought. You can eat one egg everyday without harming your cholesterol and other blood fats.
- Egg contains choline which is good for mental function and memory.
- Egg has selenium, a mineral that your body needs for strong immune system.
- Egg contains good amounts of Riboflavin, which is necessary to convert the foods you eat into energy.
- Egg contains folate , important for prevention of birth defects.
- Among other vitamins, egg contains, vitamin A, and E.
- Lutein and Zea-xanthin are also a part of vitamin A and found in the yellow pigment of the egg yolk.
Health Benefits of Egg:
A Complete Nutrition:
Good nutrition affects a child’s ability. Starting a day with a healthy breakfast, that includes eggs gives you and your family a nutritious start of the day. This is because nearly all the essential nutrients your body needs can be found in an egg.
Eggs taste delicious!!! They can be prepared in many different ways, and are liked by all the members of the family.
The protein in eggs helps you to lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition, for the least amount of calories. Eggs are great nutritional value for those who are trying to loose or maintain weight. A large egg contains 14 essential nutrients , but just 70 calories. In addition eggs come in portion pack making serving size easy to manage.
Eggs gives us brain power. Choline a substance found in egg yolks stimulates brain development and function. Two large eggs, provide an adult with the recommended daily intake of choline.
Eggs help to keep your eyes healthy. Lutein and zeaxanthin are antioxidants found in egg yolk and are believed to help protect eyes against sun damage. They also prevent age related macular degeneration.
Including protein rich eggs in your meals and snacks helps sustain your energy levels and curb hunger cravings, and unhealthy snacking. Protein is the most filling nutrient. Protein is found in both white and yolk of an egg, so eat the whole egg to benefit from its full energy potential. Eggs are considered as complete protein, a complete protein contains nine essential amino acids, that your body cannot produce naturally. Protein is essential for building and repairing tissue. Muscles, organs, skin and hair, as well as antibodies, enzymes and hormones are all made of protein. Protein also helps fight infections, keep body fluids in balance and helps your body to maintain a healthy metabolism.
With only 70 calories and packed with 14 essential nutrients which your body needs, an egg is a nutrient-dense food. Nutritionally eating an egg daily is like taking a multivitamin pill.
Eggs and a Healthy Diet:
As you can see, eggs contain lot of good nutrition. One egg has about 70 calories and more that 5 gm of fat, so keep that in mind if you need to watch your fat and calorie intake. One egg each day is good, but eating 3 or 4 eggs everyday may add too much fat.
You can reduce fat by using one whole egg and extra egg whites if one egg is just isn’t enough. Eggs can be poached, har boil or scrambled, rather than frying them in butter.