What do you know about eggs?
NATIONAL EGG DAY-JUNE 3
Eggs had some tough years as health experts fretted about the high cholesterol content. But after a revision of the American Heart Association’s guidelines in 2000, the health benefits of eggs seemed to outweigh the concerns.
The AHA says healthy adults can enjoy an egg per day and easily remain within the daily cholesterol limit.
Also, a single egg has only 75 calories, which is great for those looking to lose weight. And the seven grams of protein in an average egg almost makes this a superfood with a great calorie-to-protein ratio.
Eggs are great to eat anytime … or any day, for that matter
Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E) and essential fatty acids.
Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise
Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesise in our bodies and must obtain from our diet.
A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.
HEALTH BENEFITS OF EGGS
Eggs can provide a number of health benefits.
1 . Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.
- Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.
- Energy production: Eggs contain all the nutrients that the body needs to produce energy.
- A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.
- Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.
- A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.
- Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.
- Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.
- Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.
To experience the health benefits of eggs, a person should eat them as part of a balanced diet.
According to the United States Department of Agriculture (USDA), one medium boiled or poached egg weighing 44 g can provide the following nutrients:
Energy: 62.5 calories
Protein 5.5 grams (g)
Total fat: 4.2 g, of which 1.4 g are saturated
Sodium: 189 milligrams (mg)
Calcium: 24.6 mg
Iron: 0.8 mg
Magnesium 5.3 mg
Phosphorus: 86.7 mg
Potassium: 60.3 mg
Zinc: 0.6 mg
Cholesterol: 162 mg
Selenium: 13.4 micrograms (mcg)
Lutein and zeaxanthin: 220 mcg
Folate: 15.4 mcg
Source: Google Search Engine
Compiled by Ebun-Olorun Olubunmi Vivian