Nutritional Profile of One Whole Egg
- Calories: 77
- Protein: 6 grams
- Healthy Fats: 5 grams
- 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
NOTE: eggs contain significant amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc. They also do the following:
1- Protect Eyesight
Yes, eggs will protect your eyesight! How this works – well, according to the experts, the egg yolks contain high amounts of lutein, which is a carotenoid that helps prevent macular degeneration (the leading cause of blindness). This carotenoid is found in green leafy vegetables, but research has shown that the body is able to absorb it way better from eggs. In addition, yolks also contain zeaxanthin, an antioxidant that protects your eyes from the harmful ultraviolet radiation.
2- Protect Bone Health
Vitamin D is very important for calcium absorption and maintaining bone health, and if you don’t get enough of it, you might increase your risk of osteoporosis and other bone diseases. So, if you don’t have enough time to sunbathe or sunny days, eggs can be a convenient way to supply your organism with a decent amount of vitamin D.
3- Fight Off Iron Deficiency
Iron deficiency is usually characterized by frequent headaches, fatigue, and irritability. So, if you suffer from iron deficiency, then you should know that eggs can help you a great deal. The nutritionists claim that just 2 large eggs contain 2 milligrams of iron, and with frequent consumption, you can significantly improve your intake of iron.
4- Maintain a Healthy Weight
As we said, eggs can help you increase feelings of satiety and control hunger easily. This means that eggs can help you lose weight and maintain a healthy weight. The high amounts of protein found in eggs provides a steady and sustained source of energy for your body which doesn’t cause a surge in blood sugar or insulin levels.
5- Healthy Brain Development
Egg yolks contain high amounts of choline, which will improve the function of the brain. This compound is extremely useful and crucial for healthy brain development in fetuses and newborns.
Source: Healthy Food House
