Eggs

Eggs

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories155
Total Fat11 g
Saturated fat3.3 g
Polyunsaturated fat1.4 g
Monounsaturated fat4.1 g
Cholesterol373 mg
Sodium124 mg
Potassium126 mg
Total Carbohydrate1.1 g
Dietary fiber0 g
Sugar1.1 g
Protein13 g
Vitamin A10%
Vitamin B-65%
Vitamin B-1218%
Vitamin C0%
Vitamin D21%
Calcium5%
Iron6%
Magnesium2%

Egg’s Facts

EGGS HELPS TO PROTECT OUR BONES

Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs, therefore, play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.

EGGS RAISE THE GOOD CHOLESTEROL

Eating eggs leads to elevated levels of HDL (High-density lipoprotein), which is also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke, and other health issues. According to one study, eating two eggs a day for six weeks increased the HDL level by 10 percent.

EGGS FOR HEART HEALTH

While there has been significant criticism in recent decades about the potential dangers of eggs on heart health, due to its admittedly high content of cholesterol, many people don’t look at the type of cholesterol, nor its effect on the body. Most studies have actually shown eggs to protect against strokes and improve heart health, as the “good cholesterol” (HDL cholesterol) levels increase, which can help to eliminate “bad cholesterol” in the body. By lowering LDL cholesterol levels, eggs help to avoid atherosclerosis, blood clots, strokes, heart attacks, and other serious cardiovascular conditions!

IMPROVE EYE HEALTH

Carotenoids aren’t only beneficial for overall health and disease prevention. They also benefit your eye health. Two “oxygenated” carotenoids that are especially important for your eyes are lutein and zeaxanthin. These two nutrients are found in various places in the body, but they’re the only two of 600 total carotenoids that exist in the eyes — and their concentration is higher there than anywhere else in the body. They function in maintaining eye health by filtering out dangerous high-energy blue spectrums of light and acting as both antioxidants and anti-inflammatories. The silent blue light filtering that lutein and zeaxanthin perform in your eyes reduces the chances that you’ll develop many common eye diseases, like macular degeneration and glaucoma. All you have to do is feed your body the foods that make it happen, like eggs.

HELPS IN BUILDING STRONG MUSCLES

The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

WE GET THE BEST QUALITY PROTEIN FROM EGGS

Protein is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue. Eggs are champions at providing high-quality protein. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. A complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue. Egg, milk, and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality, with a rating of 100. Compared to eggs, milk is rated at 93 and fish and beef at 75. One egg has approximately the same protein content as 30g cooked meat, fish or poultry. And apart from being the most versatile and best source of protein in our diet, it is also the least expensive.

IT HAS A GREAT IMPACT ON COGNITIVE EFFECTS

One of the lesser known benefits of eggs is its impact on cognitive health, primarily due to the high levels of choline present. Choline is often grouped with B-vitamins, but in fact, it is a somewhat unknown nutrient that helps to create critical neural pathways in the brain. About 90% of the population is estimated to get less choline than the body requires, but whole eggs supply choline in large quantities!

EGG HAS ESSENTIAL MINERALS

Eggs are packed with iron, zinc and phosphorus’ minerals that are vital for your body. Women need plenty of iron due to menstruation, and not getting enough could leave you feeling tired, run down and grumpy. Zinc keeps your immune system in top form and helps your body turn food into energy. Phosphorus is important for healthy bones and teeth. And, as a bonus, there are some trace elements (minerals you need in small amounts) in eggs: iodine, required to make thyroid hormones, and selenium, an antioxidant that can help cut your risk of cancer.

MAINTAINS LIVER FUNCTION AND BRAIN HEALTH

Choline is a macronutrient that our bodies produce in very small amounts, but we mostly need to get it from our food. Eggs are a choline-rich food choice, which means they greatly assist in liver function and brain development, among other features. The liver depends on choline to operate correctly, and one sign of a choline deficiency is a poor liver function. Lower than needed choline levels are correlated with fatty liver disease, and there is research to indicate choline deficiency is also linked to some types of cancers. In proper amounts, choline has also been found to treat some neurological issues, such as depression, and improve memory and cognitive function.

GOOD ENERGY PRODUCTION

Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

HEALTHFUL PREGNANCY

Nutrients within eggs help to prevent congenital disabilities, such as spina bifida.

EGGS HELP TO PREVENT CATARACTS AND TO PROTECT EYE SIGHT

A good dietary intake of eggs, spinach and broccoli are associated with a significant decrease in cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease). Eggs are a good source of the antioxidants lutein and zeaxanthin, which play an important role in keeping the eyes healthy. It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthin is therefore very important from childhood onwards throughout the life cycle.

IT HAS ANTIOXIDANT PROPERTY

It seems as though any food with antioxidant capacity is considered healthy, but many people forget that eggs contain various antioxidants, including vitamin A, lutein, and zeaxanthin. Vitamin A works as an antioxidant in a number of areas in the body, but works particularly well with lutein and zeaxanthin in the eyes to protect against macular degeneration and the development of cataracts. Antioxidants are able to seek out free radicals and neutralize those dangerous particles (formed as byproducts of cellular metabolism) before they can cause oxidative stress on body organs, resulting in chronic diseases, such as cancer and heart disease.

KEEP YOUR SKIN HEALTHY

The lutein and zeaxanthin in eggs don’t just protect your eyes by filtering certain light wavelengths. They do the same with your skin. By filtering out the more harmful blue spectrum rays, these carotenoids slow down the oxidative damage light can wreak on your skin, specifically by UV rays. Eggs contain five of the eight best nutrients that help you to fight and reduce your risk of skin cancer. If you have a risk for skin cancer, eggs can be one of the weapons you use to prevent it happening to you.

HELPS TO MAINTAIN HEALTHY IMMUNE SYSTEM

Eggs contains vitamin A, vitamin B12, and selenium which are key to keeping the immune system healthy.

PREVENTS BREAST CANCER

Research by Harvard University in 2003 found that eating eggs as an adolescent could help prevent breast cancer as an adult. In 2005, another study showed that women eating at least six eggs per week had a 44 percent lower risk of developing breast cancer than women who ate two or fewer eggs each week. In April 2008, researchers from the University of North Carolina found that choline (present in egg yolks) can reduce the risk of breast cancer by 24 percent. An egg yolk contains 125.5 milligrams of choline, about a quarter of the recommended daily intake, so just two poached eggs for breakfast provides half your choline for the day.

EGGS IMPROVE NUTRIENT ADEQUACY OF THE DIET

The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food can play in ensuring nutrient adequacy.

WEIGHT LOSS EFFORTS

Since eggs are so full of those important proteins that our body needs for development, they also tend to be a very satisfying and filling form of food. They provide energy and nutrient stability in our body and satisfies our hunger. Eggs can be a great way to get the healthy balance you need without consuming excess calories, which is a great way to lose weight or keep your weight down.

EGGS HELPS IN GROWTH AND DEVELOPMENT

There is a reason why eggs are such an important food staple in our formative years; it seems like breakfast almost always contained an egg while we were young! The high concentration of protein, as well as other essential vitamins, means that our bodies can develop at a normal rate and get all of the necessary nutrients to grow properly and set young people on a trajectory for lifelong health. Protein is necessary for cell creation, which means that every part of our body, every organ, hair, blood vessel, and bone in some way relies on protein to exist. Also, protein is necessary for repair and regrowth, so it is a lifelong necessity for us that we can acquire through eggs!

PROVIDES NECESSARY IRON

Many people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.

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