They say ‘good things come in small packages’, well this can certainly be said of amazing eggs. They are packed with nutritional goodness and provide an excellent source of protein, because of the superior amino acid mix, an egg’s six grams of protein are absorbed easily and efficiently used by the body.
Eggs are also a good source of:
- Vitamin D – one of the few natural sources and essential for teeth and bones
- Vitamin A – which plays an important part in boosting the immune system
- Iron – important for a good immune system and healthy blood supply
- Vitamin B2 – important for growth, skin, nails, hair, sensitive lips and tongue, eyesight,
the breakdown of protein, fat and carbohydrates and help the body to absorb the iron
- Vitamin B12 – making red blood cells and keeping the nervous system healthy
- Iodine – helps make thyroid hormones
Eggs also contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart. As they contain all 9 of the essential amino acids they could be considered the perfect food.
Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212 mg of cholesterol, which is a lot compared to most other foods. However, it has been shown in many studies that eggs and dietary cholesterol do not adversely affect cholesterol levels in the blood.
Eggs are particularly rich in the two antioxidants lutein and zeaxanthin which help prevent eye diseases, especially cataracts and age-related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, they are more absorbable from eggs because of the presence of fat in the yolk.
Choline is needed for brain development in a growing foetus and may also be important for brain function in adults and one egg contains 20% of the daily recommended intake of choline.
One large egg contains 77 calories with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.
Eggs are incredibly fulfilling scoring inducing feelings of fullness and therefore could reduce your subsequent calorie intake.
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.
In fact eggs have become the ultimate convenience food. Nutritionally good for you, they can be regularly enjoyed as part of a healthy, balanced diet and so many delicious ways to eat them.