You’ve heard about eggs being good for you. Or that eggs have a lot of protein in them.
In this article, I am going to break down exactly what’s in eggs and how you should incorporate them into your diet.
Vitamin and Nutrient Breakdown:
- Vitamin A: maintains the skin, immune system and normal vision.
- Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
- Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
- Vitamin B5 (pantothenic acid): aids energy metabolism and mental functioning.
- Vitamin D: keeps bones and teeth healthy and aids absorption of calcium.
- Vitamin E: keeps the reproductive system, nervous system and muscles healthy.
- Biotin: aids energy metabolism, maintains skin, hair and the immune system.
- Choline: aids fat metabolism and liver function.
- Folic Acid: aids blood formation and tissue growth during pregnancy.
- Iodine: aids thyroid gland function, maintains the skin and nervous system.
- Iron: assists red blood production and the transportation of oxygen throughout the body.
- Lutein and zeaxanthin: maintain normal vision and protect from age-related eye disease.
- Phosphorus: maintains bones and teeth and aids energy metabolism.
- Protein: needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones.
- Selenium: protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.
Potential Health Benefits:
As suggested by their wide nutritional content, there are several health benefits that can be derived from eggs:
- Strong muscles: the protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
- A healthy brain: eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism.
- Good energy production: eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
- A healthy immune system: likewise, vitamin A, vitamin B12 and selenium are all key to keeping the immune system healthy.
- Lower risk of heart disease: having a healthy immune system helps. Choline plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease.
- Healthy baby development during pregnancy: nutrients within eggs help to prevent birth defects such as spina bifida.
- Healthy eyesight: lutein and zeaxanthin help to prevent macular degeneration, an eye condition which is the leading cause of age-related blindness. Other vitamins also promote healthy vision.
- Weight loss and maintenance: the high quality of protein within eggs has been found by researchers to keep people energized and feeling fuller for longer. Feeling full prevents unhealthy snacking and reduces overall calorie intake.
- A healthy appearance: some vitamins and minerals within eggs help promote healthy skin and work to prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.
Eggs are considered to be one of the best sources of protein available. One medium-sized egg weighing 44 g typically contains 5.53 g of protein. Nutritionists often use eggs as a point of comparison when assessing whether another food is a good source of protein or not. Around 12.6% of the edible portion of an egg is protein.
A medium-sized egg typically contains 5.53 g of protein and only 63 Calories.
Around 9% of an egg’s content is fat, found almost exclusively in the egg’s yolk.
The majority of fat in an egg is that which is generally regarded to be the most healthy; approximately 38% is monounsaturated and 16% is polyunsaturated, with only 28% being saturated.
Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.
These fatty acids are most commonly found in oily fish and so eggs provide an alternative source for people that are unable to eat fish.
Eggs are also known for containing cholesterol. One medium-sized egg weighing 44 g typically contains 164 mg of cholesterol.
In the past, dietary cholesterol was considered to be something that could increase the risk of conditions such as coronary heart disease. Experts believed that high levels of dietary cholesterol significantly affected the levels of LDL cholesterol (also known as “bad” cholesterol) in the body.
The problem was that dietary cholesterol is, more often than not, found in foods that contain high levels of saturated fats. Further research has managed to separate the effects of dietary cholesterol and saturated fat and found that dietary cholesterol increases the levels of both LDL cholesterol and HDL cholesterol (also known as “good” cholesterol).
The changes were also small in comparison with those instigated by saturated fat. Aside from this, the increase made to good cholesterol levels balances out the increasing levels of bad cholesterol. As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant.
With all of the healthy benefits with eating eggs you definitely should incorporate them into your diet.
- Medical News Today
- International Egg Commission (IEC) The World Egg Industry – a few facts and figures, accessed 3 October 2014.
- American Egg Board (AEB) About The U.S. Egg Industry, accessed 3 October 2014.
- IEC Nutrition, accessed 6 October 2014.
- Egginfo Vitamins and minerals in an egg, accessed 6 October 2014.
- Egginfo Nutritional value of eggs, accessed 6 October 2014.
- USDA National Nutrient Database for Standard Reference, accessed 7 October 2014.
- Egginfo Cholesterol in eggs, accessed 6 October 2014.
- Egginfo Eggs and dietary cholesterol – dispelling the myth, accessed 6 October 2014.
- American Heart Association Good vs. Bad Cholesterol, accessed 6 October 2014.
- IEC Eggs Can, accessed 6 October 2014.
- USDA Shell Eggs from Farm to Table, accessed 7 October 2014.
- IEC Fascinating Facts, accessed 7 October 2014.
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