Eggs are among the few foods that can be categorized as super foods.
Eggs contain two parts as outer egg white and inner yolk. And each has approximately 7gm of protein of which 4gm is in the egg white while the remaining is in the yellow mass.
The Proteins, vitamins, and minerals are mainly present in the white matter.
While the yolk also contains cholesterol, fat-soluble vitamins and essential fatty acids.
Eggs is vital ingredient of a healthy diet in many parts of the world.
They are a cheap and actively available resource for food.
Many individuals believe that intake of eggs may be harmful to their health.
But here are some tremendous reasons for why eating eggs can make one healthier, leaner, brainier, and stronger.
Egg nutrition value.
A medium-sized egg weight is 44 gm, and it contains about 5.5 gm of proteins. Approximately 12.5% of the suitable for eating a portion of an egg is protein, and this is originated equally in the egg white and the yolk.
One whole big egg contains 5.5 gm of high-quality protein and is an excellent source of protein for vegetarians who have egg products.
This is a polymer of amino acids and is considered as the most faultless protein on the planet. Amino acids are the most important for metabolism, lean body tissue development and healthy immune system. Egg protein is particularly useful for the patients who are suffering from hyperuricemia or gouty arthritis. Because of it does not contain purines.
Methinks is a crucial amino acid for cell growth in poultry. Methionine insufficiency causes abnormal feathering, improper toe growth and feather pecking.
The top three amino acids in eggs are leucine, glutamic acid, and aspartic acid. These amino acids are necessary for protein biosynthesis, especially in skeletal muscles. Leucine inhibits the muscle atrophy and may permit for a longer persistent period of muscle mass. These amino acids are responsible for muscle repair in training athletes.
One big egg contains about 4.75 grams of fat. The most of fat in an egg is unsaturated form. Saturated fats should be very limited to <10% of your daily calories.
Omega 3 Fatty Acids:
Based on the source, eggs provide three types nutritive source of fatty acids Docosahexaenoic acid (DHA), α-Linolenic acid (ALA), and eicosapentaenoic acid EPA. These are essential fatty acids helps with the maintenance of cardiovascular function, brain function, immune support and healthy vision. Fatty acids are plays a vital role in human growth from commencement through all of life’s stages.
Eggs contain different types of vitamins which include,
Vitamin A: it maintains the healthy vision, skin and immune system.
Riboflavin: it is mainly responsible for red blood cells formation, healthy vision, and the functioning of nervous system.
Cyanocobalamin; it is responsible for the functioning of the energy metabolism, red blood cells formation, the immune system, and the nervous system.
Pantothenic acid; This aids in mental function.
Vitamin E; keeps the reproductive system, muscles, nervous system healthy.
Folic acid; folic acid is responsible for blood formation and tissue growth during pregnancy period.
Iron; assists carrying of oxygen throughout the body and red blood cells production
Lutein and zeaxanthin; these are carotenoids essential for healthy vision and protects the eyes from age-related eye disease.
Biotin; It is an essential B-complex vitamin originates mostly in the egg yolk. Biotin helps to promote the healthy hair, skin and nails. The egg white contains biotin inhibitor so always best to eat the whole egg
Health benefits of eggs
Strong muscles; different types of proteins present in the eggs that help to keep your muscles functioning well whereas slowing the rate at which they are gone.
Skin benefits; vitamins and some minerals within eggs help promote healthy skin and prevent the break downing of body tissues.
Brain Health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
Good energy production: Eggs have all the necessary vitamins and minerals that are requiredto produce energy in all the cells of the body.
A healthy immune system retinol, cyanocobalamin is vital to keep the immune system active.
Lower risk of heart disease – choline is responsible for breaking down the amino acid homocysteine, which is connected with the development of heart diseases. Acetylcholine needed for learning, memory and cognitive enhancer.
Healthy pregnancy – eggs (nutrients) help to prevent congenital disabilities, such as spinal Bifida.
Eyesight zeaxanthin and lutein help to prevent age-related blindness and promote good vision. Blood formation during pregnancy; keep reproductive, nervous system and muscles healthily.
You can eat egg in many forms but, I would prefer boiled eggs in terms of nutrition and safety.