Want to know About Eggs and Nutrition?

One of more recent health adages going around is “an egg a day is ok”. The very much maligned cholesterol rich food actually has health benefits that put to shame the dread that we used to have a few decades ago when we ate eggs. Researchers have just recently discovered that while it is indeed rich in cholesterol, eating just one per day will not affect most individuals’ blood cholesterol levels. The health benefits far outweigh the fact that it has cholesterol.

Nutritional Content

You might call it a powerhouse of nutrients because it can actually produce a chick from its ingredients. Producing a living thing requires great amounts of nutrition and the combination of nutrients, vitamins and minerals found in one egg is rarely found in another single kind of food.

Nutritional content includes:

  • Fat – 5 grams
  • Cholesterol – 195 mg
  • Protein – 6 grams
  • Sodium – 65 mg
  • Carbohydrates – 1 gram

There are also a great number of vitamins and minerals in just one serving of this remarkable powerhouse. It has several vitamins including vitamins A, D, E, K, B6 and B12. Minerals such as iron, choline, folate, selenium, phosphorus, calcium, zinc, magnesium, potassium, lutein and zeaxanthin and a few more are also readily available for consumption in a single egg.

More Nutritional Information and Benefits

Why you should include them as part of a healthy diet.

The health benefits of eating eggs are numerous. Let us start with the advantages of consuming some of the highest quality protein available through the consumption of these poultry products. Protein from eggs is a “complete” protein because it contains all of the 9 amino acids. The human body can fully utilize the protein from eggs in building muscles, optimizing bone health, helping lower blood pressure, growing stronger nails and hair, repair cells and body t

eggsissues and fight infections.

The cholesterol contained is dietary cholesterol and this kind of cholesterol has little effect on the blood cholesterol level of an individual. In fact, recent studies have shown that it may actually raise the level of good cholesterol, otherwise known as HDL (high density lipoprotein) in the blood. When you have a high level of HDL, your risk of having a stroke or heart disease is lower. Aside from affecting the HDL positively, the cholesterol in eggs may affect LDL, the so called bad cholesterol, in a positive way.

This is because it can affect the size of the bad cholesterol particles. Several studies have shown that individuals with more small, dense particles of LDL have an elevated risk of developing heart disease than those with large particles. While the cholesterol may slightly affect LDL, the result is that it changes the denser, smaller particles into the larger ones which means the risk of heart disease is still lower. One of the minerals found  is lutein which can also help to lower the risk of early heart disease.

Choline is a nutrient that is essential to brain development and function. Our bodies use choline to build cell membranes for the proper maintenance of our brains. Pregnant women can make use of the 100 mg or so of choline in a single egg to help the brain development of their unborn child. Choline might also be the reason that women who eat eggs have a lower risk of developing breast cancer than those who do not.
Lutein and zeaxanthin are also contained in the nutritional content. These antioxidants can help a person maintain good eyesight as well as reduce the risk of eye diseases which usually come with age. Both lutein and zeaxanthin are found in the yolks and consuming these daily can ultimately reduce the risk of macular degeneration and cataracts.

Speaking of eye health, Vitamin A is also present in eggs and this nutrient can also help to prevent blindness.
The iron content is easily utilised by our bodies and can help to prevent anemia. It also helps to distribute oxygen to the various cells in the body.

Folate can also help to prevent anemia and lower the risk of birth defects when consumed during pregnancy. It can also maintain and produce cells which are essential to a healthy body. Research has also shown that women who consume eggs prior to and during menstruation are less prone to grumpiness and feeling tired.
Selenium -This nutrient is a great help in maintain our immune system and helps in the function of our thyroid gland. Another benefit of selenium is that it can protect our cells from oxidative damage. It also has also been shown to reduce the risk of cancer in both men and women.
The vitamins present are especially helpful in maintaining the health of the body, aside from helping with eyesight, can help with the immune system and improve the appearance of our skin.

Vitamin D can help to absorb calcium more efficiently as well as help to maintain the health of our teeth and bones. Vitamin B12 helps with our energy metabolism and maintains the red blood cells and our nervous system. It also has a positive effect on our vision.

Weight Loss

Can eggs really help a weight loss programme?

Healthy egg recipes have also contributed to weight loss in both men and women. This is especially true for breakfast because it has been found that they can actually extend your feeling of fullness because they are digested slowly by the body.

The protein macro nutrient that we get from eggs has a high score in the Satiety Index scale which follows foods which leaves feeling more fulfilled and less likely to snack afterwards. It is important to incorporate eggs into our diet through healthy recipes. The ingredients of the recipes should be healthy and not be high in carbohydrates and unhealthy fats.

While experts in nutrition see nothing wrong in consuming one to three eggs daily, you might want to consult your doctor first before eating more than two daily. This is because not all individuals are alike in their daily needs and some of us may have underlying conditions which may be adversely affected by the consumption of more than one or two of this miraculous food daily.

bolied eggs

Check out these healthy egg recipes  from Fitness Magazine for some alternative meal choices for your breakfast, lunch or evening meal!