News — Benefits of Egg
Posted by John Bloomfield on
Scientific Health Benefits of Egg Suggested by Grill Heat Aid
Eggs are healthy, good-for-you, and very versatile when it comes to finding delicious ways to eat them. Eggs have been a part of our diet for millennia, yet we’re still learning just how beneficial they can be to human health. Loaded with nutrients - some of them hard to come by from other food sources - eggs are often said to be the original superfood because of their many health benefits.
Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. 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 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. Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed. Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesize in our bodies and must obtain from our diet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken. A single large boiled egg contains. According to the United States Department of Agriculture (USDA), one medium boiled or poached egg weighing 44 g can provide the following nutrients:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- 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
Eggs are also a source of vitamins A, B, E, and K.
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc
This comes with 77 calories, 6 grams of protein, and 5 grams of healthy fats.
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