Amazing Facts and Detailed Nutritional Value of Eggs

Eggs are an excellent source of minerals, vitamins. Proteins. Since a long time, eggs have been recommended as an ideal nutritional supplement. The most commonly eaten eggs are that of chicken, however, eggs of birds like ducks, turkey. Ostrich are also eaten in many parts of the world. The nutritional value of chicken eggs is lesser than that of other birds’. Eggs in terms of calories, protein, vitamins. Minerals. However, chicken eggs contain less cholesterol than duck eggs (and eggs of other large birds). This makes them an essential constituent of our diet.

Yolk and albumen are the two parts of an egg. While yolk is the inner yellowish part of an egg, albumen is the external white part. Various proteins, minerals. Vitamins that are present in the egg white or the albumen make it nutritious. Albumen is made up of 99% water. Constitutes nearly two-third of the entire egg’s weight. The yolk of an egg also consists of proteins and minerals, however, it's found to have higher cholesterol levels.

Hard-boiled eggs and raw eggs surprisingly have different nutritional values. Eggs lose some of their nutrients when cooked. Raw eggs contain more vitamin D, omega-3 fatty acids, zinc, biotin, choline, DHA (docosahexaenoic acid), lutein. Zeaxanthin. However, raw eggs are more likely to be contaminated by bacteria like Salmonella enteritidis.

Nutritional Value of Chicken Eggs

1 Large (50 g) Egg, Raw, Whole, Fresh
Calories 72 kcal
Water 38.08 g
Total fat 4.76 g
Carbohydrate 0.36 g
Protein 6.28 g
Total Dietary Fiber 0.0 g
Total Sugars 0.18 g
Minerals
Calcium 28 mg
Sodium 71 mg
Potassium 69 mg
Magnesium 6 mg
Zinc 0.64 mg
Iron 0.88 mg
Phosphorus 99 mg
Vitamins
Vitamin A, RAE 80 µg
Vitamin A, IU 270 IU
Vitamin B6 0.085 mg
Vitamin B12 0.44 mg
Niacin 0.038 mg
Riboflavin 0.228 mg
Thiamin 0.020 mg
Folate 24 µg
Vitamin C 0.0 mg
Vitamin D (D2+D3) 1.0 µg
Vitamin D 41.0 IU
Vitamin E 0.52 mg
Vitamin K 0.2 µg
Lipids
Total Saturated Fatty Acids 1.563 g
Total Monounsaturated Fatty Acids 1.829 g
Total Polyunsaturated Fatty Acids 0.956 g
Total Trans Fatty Acids 0.019 g
Cholesterol 186 mg

Source: USDA

You’ll Surely Benefit From This Vitamins And Minerals Chart
Different types of vitamins and minerals enable healthy body function. They help in repairing damaged cells and tissues, in the production of important cells, in healthy brain function, and a host of other functions required for normal health and well-being. While vitamins are organic, minerals are inorganic. This means, the former are made by plants and animals, while the latter are found in the soil and water, which are then absorbed by plants and animals. A comprehensive vitamins and minerals chart is provided in the paragraphs below for you to understand the importance of these nutrients.
A Chart of Essential Vitamins...

Nutrition Facts About Eggs

Energy Value

The energy value of a food is calculated from the knowledge of the macro-nutrient composition of the food. This energy value is expressed as calories or kilojoules. A large egg has an energy value of 72 kilo-calories. Consuming one egg per day, contributes to 3-4% of the average energy requirements for an adult.

Protein Content

Eggs are one of the best sources of proteins. The biological value of proteins in eggs is very high, owing to the number of amino acids present in them. It's been found that one egg consists of about 6 grams of protein and at least 9 amino acids. Proteins constitute nearly 13% of the weight of an egg. Proteins are found in both, the albumen and yolk, however, they're more prominent in the albumen part. Proteins increase the eggs nutritional value significantly. People who want to gain weight and build strong muscles always include eggs in their diet.

Vitamin Content

With the sole exception of vitamin C, eggs contain almost all vitamins. In particular, eggs are a rich source of vitamin B, especially B12 and B2 (called riboflavin). Vitamin A, vitamin D. Some amounts of vitamins E and K make eggs nutritious. Vitamin A plays an important role in eye health. All vitamins and minerals ensure proper functioning of bodily systems.

Minerals in Eggs

For a healthy body, many important minerals are required. Eggs, in particular, are a rich source of iodine and phosphorus. Iodine as we all know, is very useful for regulating the function of the thyroid gland. Along with calcium and magnesium, phosphorus also helps strengthen the bones. Zinc, magnesium. Potassium play an important role in various metabolic activities. they're essential for proper functioning of heart and circulatory system, strong bones, production of new cells and enzymes, fast healing of wounds, etc.

Fat and Cholesterol in Eggs

Nearly 12% of the content of an egg is fat. Fat is found mostly in the yolk. Very less percentage of the fat is contained in the albumen. A large chicken egg contains 186 mg of cholesterol, while a large duck egg (70 g) contains 619 mg of cholesterol. Cholesterol content in eggs is considered to be a debating point in today’s time. Cholesterol is mainly contained in the yolk part, therefore, dietitians nowadays suggest inclusion of three white eggs in the diet, instead of two eggs with the yolk. The eggs nutritional value is considered to be lessened by the cholesterol levels, however, when we look at various other benefits, this issue isn't a big factor.

Health Benefits

Some of the important nutritional benefits of eggs are as follows.

  • Eating eggs on a regular basis strengthens the immune system.
  • Eggs are good for eyes and they prevent macular degeneration.
  • Including egg in our diets lowers the risk of developing cataracts.
  • it's believed that eggs help reduce the risk of breast cancer.
  • Eggs foster healthy growth of hair and nails, because they contain high amounts of sulfur, protein, vitamins. Minerals.
  • Eggs contain the naturally occurring vitamin D. Are beneficial for skin.
  • Eggs contain a nutrient called choline, that's useful in the regulation of the nervous system, brain. Cardiovascular system.

Eggs are one of the best poultry foods for bodybuilding supplements. they're recommended by almost every gym trainer and expert. Those who don’t want to consume cholesterol can consume only the white part of an egg. Eggs should be incorporated in balanced diet programs as they're beneficial for our health.

Disclaimer: This Buzzle article is for informative purposes only. Shouldn't be replaced for the advice of a physician/nutritionist.

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