Eggs are a powerhouse of nutrition. One large egg has 75 calories and is packed with 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat. Eggs also contain vitamins A, B12, B2, B5, D, and E, as well as the minerals selenium, phosphorus, and potassium.
The protein in eggs has all the essential amino acids needed by the body to build and maintain muscle tissue. Eggs are often used as the standard by which other protein sources are measured and are also a good source of choline, which is important for brain health.
The fat present in eggs is mostly unsaturated, but they do have a small amount of saturated fat. The cholesterol in eggs has been shown to have little impact on blood cholesterol levels in most people.
Eggs are a good source of vitamins A and D, which are important for vision and bone health, respectively. The high content of B vitamins riboflavin and choline is important for energy metabolism and brain health, respectively. Selenium, phosphorus, and potassium are minerals that are important for bone health, cell function, and fluid balance.
What is the nutritional value of eggs?
The nutrient value of 100 g of egg according to the United States Department of Agriculture (USDA) is as follows:
Protein: 12.6 g
Total lipid (fat): 9.51 g
Carbohydrate: 0.72 g
Calcium: 56 mg
Iron: 1.75 mg
Magnesium: 12 mg
Phosphorous: 198 mg
Potassium: 138 mg
Pantothenic acid: 1.53 mg
What are the nutritious benefits of eggs?
1. Good source of high-quality protein
Eggs are one of the few foods that are a complete source of protein, meaning they contain all the essential amino acids your body needs. Egg whites help in increasing muscle mass and building strength. They also decrease the risk of metabolic syndrome and sarcopenia.
2. Help lose weight or maintain a healthy weight
Eggs are a low-calorie food and a good source of protein, which can help you feel fuller longer. This may help you eat fewer calories overall and lose weight. Eggs also promote metabolic health owing to which you burn more calories. One research concluded that consuming eggs in breakfast while on a reduced-energy diet aids in weight loss. - NCBI
3. May reduce the risk of heart disease
Eggs are a good source of nutrients that play a role in heart health, including protein, choline, and vitamins A, B12, and D. Eating eggs can increase the amount of apolipoprotein A1, which is a fundamental unit of high-density lipoprotein (HDL), which helps in removing bad cholesterol from blood vessels. This reduces the risk of heart stroke. One meta-analysis concluded that consuming one egg per day may lower the risk of cardiovascular disease.
4. Improves eyesight
Eggs are a good source of several nutrients that are important for eye health, including lutein and zeaxanthin, choline, and vitamin A. Lutein and zeaxanthin are antioxidants that can help protect the eyes from damage by harmful blue light. Choline is important for the health of the retina, and vitamin A is essential for night vision.
5. May boost cognitive function
Researchers suggest that choline in eggs may help improve cognitive function. Choline is a nutrient that is important for the development of the brain and the nervous system. It is found in foods such as eggs, meat, and fish.
The study, which was published in the journal nutritional neuroscience, involved a group of volunteers who were asked to eat either an egg or a bagel for breakfast every day for eight weeks. At the end of eight weeks, the volunteers who had eaten eggs for breakfast performed better on a test of memory and concentration than those who had eaten the bagels.
What are the disadvantages of eating eggs?
There are some potential disadvantages of eating eggs. For some people, the cholesterol in eggs may be a concern. Another concern is about the potential for salmonella poisoning.
For those worried about cholesterol, it is important to remember that eggs are a natural source of cholesterol. The body needs cholesterol to function properly, and eggs are a good way to get it. However, too much cholesterol can lead to health problems.
Those worried about salmonella poisoning should know that it is relatively rare. However, it is still possible to get sick from eating eggs that have been contaminated with bacteria. It is important to cook eggs thoroughly to reduce the risk of illness.
Who should avoid eating eggs?
There are a few groups of people who should avoid eating eggs. People with diabetes should avoid eating eggs because they can raise blood sugar levels. People with high cholesterol should also avoid eating eggs because they are high in cholesterol. Finally, people with allergies to eggs should avoid eating them.
What is the best time to eat eggs?
According to a study published in the International Journal of Obesity, eating eggs for breakfast as part of a reduced-calorie diet may help you lose weight.
How many eggs should I eat daily?
One to two eggs per day is considered a safe amount. The American Heart Association recommends eating no more than 300 mg of dietary cholesterol per day, which is equivalent to approximately 2 eggs.
