Egg fry or boiled egg or roasted egg, however, is one of the favorite foods of all. The eggs are considered at the top on a healthy diet chart. It’s important for everyone to have eggs, not just those who diet. Because the egg contains all the ingredients necessary to form our body.
Many say that if you have diabetes or high blood pressure or heart disease then eating eggs is not good. But how true is that? In fact, eggs do not have a lot of calories, but eggs are a good source of proteins, vitamins, minerals, and other healthy nutrients, including antioxidants. A large boiled egg contains 70 calories and 3 grams of protein. So there is no question of increasing blood sugar.
Eggs can meet the nutritional needs of people of all ages. The white part of Egg contains high-quality organic protein, while the yellow part contains iron, vitamins, etc. Eggs are very effective for the baby’s physical growth, bone formation, and brain development. Moreover, eggs contain vitamin “A“, which improves eyesight. Egg also contains vitamin “D”, which is good for bone health. It is very important for pregnant mothers to eat one egg daily. Because egg nutrition helps maintain the baby’s normal weight during pregnancy. That is why eggs are called superfoods.
The nutritional content of eggs
Eggs contain many important nutrients. Below are some of the nutrients –
- Vitamin A: 6%
- Folate: 5%
- Vitamin B5: 7%
- Vitamin B12: 9%
- Vitamin B2: 15%
- Phosphorus: 9%
- Selenium: 22%
It is very important to have one egg in the daily diet list and it could be duck eggs, chicken eggs or quail eggs. The following is how important an egg is to our body –
Reduces heart disease and the risk of stroke:
Eggs increase HDL (good cholesterol) in our body. People with high levels of HDL have a lower risk of heart disease, stroke, and other health problems. One study found that eating two eggs daily for six weeks increased HDL levels by 10%.
Reduces triglyceride levels:
Omega-3-rich eggs reduce triglyceride levels. Native chicken eggs have more omega-3s than firm eggs. Omega-3 fatty acids can lower blood triglyceride levels, which are responsible for heart disease. One study found that eating just five omega-3-rich eggs per week reduced triglyceride levels by 16-18%.
Good for the brain:
Eggs contain some of the vitamins and minerals that are needed to function effectively in the brain and nervous system. Feeding one egg every day will help children develop their intelligence. An adequate supply of choline is especially important for mothers during pregnancy and breastfeeding. Because choline is essential for the baby’s brain development. Eggs are a good source of choline.
If there is enough protein in our diet list then the weight, blood pressure decrease and bone health becomes good. Eggs are a great source of protein. We get 6 grams of protein from a large egg. So we should put eggs in our daily diet list.
Good for the eyes:
One of the problems with aging is vision. There are many nutrients that help keep our eyes healthy. Lutein and zeaxanthin are powerful antioxidants that accumulate in the retina of the eye. Studies show that taking these nutrients in sufficient quantities can significantly reduce the risk of cataracts and macular degeneration. Lutein and zeaxanthin are both abundant in the egg yolk. Vitamin A is higher in eggs. Egg lutein and zeaxanthin help prevent macular degeneration, which is the leading cause of age-related blindness.
Egg is high in cholesterol, but does not increase blood cholesterol:
It is true that egg cholesterol is high. In fact, one egg contains 212 milligrams of cholesterol, which is more than half of the daily requirement of 300 mg. It is important to remember that cholesterol in the diet does not increase cholesterol in the blood. Cholesterol increase by egg consumption is different for different people. Eggs do not increase cholesterol in 70% of the people, and in the other 30% (known as hyper responders), eggs can lightly raise LDL cholesterol.
Choline is a nutrient that most people do not know about. Choline is incredibly important and often contains B vitamins. Choline is used in the cell membrane formation and plays a role in brain signaling molecules as well as other activities. Eggs are a great source of choline. An egg contains more than 100 milligrams of this nutrient.
Eggs are a high-protein diet. Egg protein helps us to keep our stomach full for long. It can reduce a person’s overall calorie intake and tendency to eat again and again. As a result, it helps to lose weight as well as build strong muscles.
Many have egg allergies. Especially the duck egg. Many people are confused about whether to eat duck eggs or chicken eggs. Duck eggs have slightly higher protein and fat levels than chicken eggs. Many people eat raw eggs but we should not eat raw eggs, which is at risk of being infected with salmonella-like bacteria.
As we age, many of us suffer from hypertension. Many people again have high blood cholesterol. In that case, it is better not to eat egg yolk. However, you must eat as advised by your doctor.