Eggs are a nutrient-heavy food. These are rich in essential minerals, vitamins and minerals, and antioxidants. Nutrition facts for eggs have been a matter of curiosity for a long time now. There have been scores of research about the nutrition facts for an egg. A rich source of protein and various essential nutrients, particularly vitamin B12, vitamin D, selenium, and choline; eggs are essentially an important part of the diet the world over. Eggs are a rich source of protein and essential micronutrients that may offer health benefits. In modern science Nutrient facts for egg holds a special interest and has been a subject of exploratory research.
Emerging research findings reveal that eating eggs results in weight management, satiety, and better diet quality. Nutrition facts for eggs are numerous. Antioxidants found in egg yolk may help prevent age-related macular degeneration. It has been agreed upon that egg consumption, at a range of intakes, is associated with nutrition and health benefits. Analysis shows that regular egg consumers who ate a lower amount of red and processed meat (RMP) also eat healthier diets and possess a better micronutrient status than those who missed eggs but had a high RPM intake.
There have been shreds of evidence suggesting that, although eggs provide dietary cholesterol, there are other factors with a stronger risk for heart disease. Dietary cholesterol can give rise to serum LDL levels but the overall effects are negligible compared with the LDL-raising effects of saturated fatty acids. Evidently, the chances of eggs to increase cholesterol has little clinical significance compared to other dietary and lifestyle factors. Interestingly, cholesterol levels are lower amongst frequent egg consumers. So, it again reiterates that nutrient facts for egg far outweigh the downside.
Over the past few decades, arguments on the role of eggs in the diet have changed several times over. In the 50’s several Egg Marketing Bodies successfully marketed eggs, suggesting that an egg for breakfast was a good source of protein and is the ideal way to start the day. The evidence suggests that 1-2 eggs daily can be taken with no effect on endothelial function or total cholesterol. However, according to observational studies, individuals with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed 7 per week. While these ‘prone to risk’ individuals may benefit from restricting egg consumption to fewer than 7 eggs per week, for the healthy majority, regular egg consumption could impact positively on diet quality.
Consumers who avoid eggs in the hope that this will reduce serum cholesterol may invite other health problems. During the research it was found that eliminating eggs from the diet appeared to increase the risk of age-related macular degeneration (ARMD), leading to higher healthcare costs. Egg yolk contains certain specific antioxidant nutrients that support eye function. So it is prudent that the overall health benefits of foods must be considered when formulating dietary advice.
The nutritional value of one egg
Nutrient facts for eggs have been an area that is being studied heavily, of late. Eggs do make a significant contribution to a healthy diet. A medium-sized egg provides 78 kcals, yet contains 6.5g protein. The fat content is 5.8g, of which 2.3g is monounsaturated fat. Eggs have in them a variety of important vitamins, minerals and trace elements. The average egg is high in protein, ‘a source’ of vitamin A, folate, choline, phosphorus and selenium, and ‘rich in’ vitamin D, riboflavin, vitamin B12, biotin and iodine. The lipid matrix within the egg yolk is believed to enhance the bioavailability of nutrients, such as lutein and zeaxanthin.
Although eggs contain a rich source of cholesterol (391mg/100g) they are relatively low in energy and high in vitamin A, folate, biotin and iodine compared with other protein foods. Eggs provide the richest mix of essential amino acids. It is important for children, adolescents and young adults since protein is integral to sustain growth and build muscle. For older adults, high-quality protein may prevent the degeneration of skeletal muscle (sarcopenia). They protect against some of the health risks associated with ageing. For those consuming milk-free diets, eggs are an important high-quality protein source. Research has consistently shown that regular consumption of eggs is associated with better diet quality. Egg consumers have higher intakes of most of the required nutrients compared with those who did not eat eggs.
Also Read – How To Boil Eggs Properly?
Scientists are now investigating new areas of egg research. There is emerging evidence that the high protein content of eggs may contribute to greater satiety and weight loss. It has been identified that eggs are low energy, a nutrient-rich food source that adds to diet quality, particularly intakes of selenium and vitamin D. For most individuals, egg consumption has little or no influence on cholesterol. For the population at large, there are evident nutritional benefits to eating eggs regularly.