The nutritional value of eggs makes them a superfood
We can eat eggs for breakfast, make lunch with eggs, and have them for dinner. This versatile superfood is a powerhouse of nutrition. Loaded with benefits, you will be surprised to know that the nutritional value of eggs gives us the benefits of nutrients, which are rare in the modern diet.
They might be feared and substituted by some because of their high cholesterol, as it gives you one-third of your cholesterol intake at once. But research suggests that it has significantly less dietary cholesterol, which does not affect blood cholesterol.
To clear up your doubts, The Health Fortune has summarized here everything you must know about the nutritional value of eggs.
Nutritional Value of Eggs
The nutritional value of eggs includes a wide variety of nutrients ranging from vitamins, minerals, and high protein with a very decent number of calories that is 78 calories in one large 50 g egg. Let’s look at the nutrients individually.
A single large egg (50g) contains 5 g of fat each. Out of which, 1.6 g is polyunsaturated fats, and the rest is monosaturated and polyunsaturated fats. The majority of these fats are present in the yolk, which alone has 55 calories of combined fat and protein. Also, when you use additional fats to prepare your eggs, it adds to the calories and the amount of fat in your meal.
Considered a low-carb food, eggs are suitable for a low-carb diet plan. One large egg contains about 1 g of carb with sugar which is only 0.5 g in the entire egg and no fiber.
An egg is considered an excellent source of high-quality protein. Not a single person who wants to gain muscles and seeks protein will miss out on eggs in their diet. Not only are they vital for bodybuilders but also essential for the ones looking for a low-calorie food with high nutrition. A large 50 g egg contains 6 g of proteins. The majority of this protein is a part of egg whites, but it does not negate the nutritional value of eggs present in the yolk. It contains the essential 9 amino acids that help you with weight loss.
Vitamins and Minerals
When we say it is a powerhouse of nutrients, we are not exaggerating. It contains vitamin D (a nutrient essential for the absorption of calcium), vitamin A, zinc, phosphorus, vitamin B, and Vitamin B12. These complex vitamins and minerals are essential for our body to perform a large number of functions and healthy body parts.
As the yolk part contains fats and carbs, the egg white contains the majority of protein. A lot of dieticians suggest skipping the yolk part, but you must keep in mind that if you are healthy without any specific health issue, we recommend that you consume the entire egg to get all of its nutrients.
What is the cholesterol confusion about eggs?
Cholesterol plays a vital function in your body. Your body needs it to maintain testosterone, estrogen, and cortisol. Every cell membrane needs cholesterol as the structural cell membrane. Many studies have examined the effect of eggs on cholesterol levels to date. These studies show that the eggs have good cholesterols, which do not negatively impact the blood cholesterol in most people.
A single medium-sized egg contains cholesterol equivalent to 186 mg.
A single large egg contains 212 mg of cholesterol, accounting for 62% to 71% of your daily cholesterol intake.
This cholesterol is found majorly in the yolk part, and common people are recommended to consume no more than 3 to 6 yolks per week. But this fact does not have any scientific research to back up. And also, people with high cholesterol are recommended to avoid yolk intake and consume egg whites for protein and amino acids.
Research suggests that 70% of healthy people have no adverse effect on cholesterol with the consumption of eggs. They can eat 2-3 eggs a day without any risk. But if your cholesterol levels are on the borderline, we suggest that you take only egg whites and consult your doctor for a diet to control cholesterol.
Health benefits of eggs
Eggs are considered the perfect food as they contain a little bit of everything your body needs. With 77 calories and 6g of proteins, they have a decent amount of vitamin c, vitamin d, vitamin b6, vitamin e, zinc, and phosphorus.
If you have access to pastured or omega 3 eggs, they are even better and higher in nutrition content.
HDL stands for high-density lipoprotein. The level of HDL enhances with the consumption of eggs. HDL or good cholesterol reduces the risk of heart disease, stroke, and other health problems.
Source of choline
Choline is an essential nutrient that is grouped with vitamin B. Choline is a nutrient rarely found, and we never get enough of it from food items. This nutrient produces molecules responsible for signaling your brain and performing multiple functions. Choline also helps in building cell membranes. The egg is an important dietary source having 100 mg of this vital nutrient.
Eggs are rich in antioxidants containing a good amount of lutein and zeaxanthin. Lutein and zeaxanthin are responsible for eye health and prevent the risk of cataracts and macular degeneration. Studies suggest eating 1.3 of whole eggs can give you a sufficient intake of these antioxidants.
Are filing and have fewer calories
It is often found that eating eggs promotes weight loss. This is because it is considered a satiating macronutrient that increases the feeling of fullness and has fewer calories.
Full of essential amino acids and proteins
The nutritional value of an egg benefits your body in multiple ways. The protein in eggs is the building block used for your body’s structural and functional purposes. These benefits also include increasing muscle mass, optimizing bone health, lowering blood pressure, and enhancing weight loss. It also consists of the amino acids in the right ratio, which equips your body to use proteins correctly.
The nutritional value makes them a superfood that must be a part of your daily meal plan. You can boil them or prepare them with vegetables. This superfood is packed with nutrients to keep you energetic the whole day, especially when consumed in breakfast.