EGGS

One egg contains over six grams of protein. It also has several important nutrients. Eggs are nutrient-dense (lots of vitamins, protein and fats), and they're also energy dense, at about 80 calories per egg.

 

Since the recommendation for cholesterol consumption is about 300 mg per day, the large amount of cholesterol in eggs may prevent many people from eating them. The cholesterol in eggs really shouldn't scare you away from eggs completely. Most of the cholesterol in your body is made by your liver and the amount of cholesterol in your diet may not have as big an impact on your blood cholesterol as people once thought. You can eat one egg every day without harming your cholesterol and other blood-fats.

 

That's really good news for dieters because the combination of fats and protein means eggs are very satisfying. Eating one egg as part of a healthy breakfast may help you lose weight by keeping you from getting hungry later in the morning.

 

Eggs contain several important nutrients:

Choline is necessary for healthy cell membranes in all of your body, and will help your body keep homocysteine levels down. Choline is also good for your mental function and memory.

Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant.

B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate also reduces homocysteine levels and is important for prevention of birth defects.

Vitamin A is important for good night vision, general cell growth and for healthy skin.

Vitamin E is an antioxidant that works well with vitamin C and selenium to prevent damage to your body from free radicals.

Lutein and zeaxanthin are related to vitamin A and are found in the yellow pigment of the egg yolk. Lutein and zeaxanthin are concentrated in the retina of your eye and will help prevent macular degeneration.

You may have heard that eating eggs will make you fat because 60 percent of the calories in eggs come from fat. However, eating fat doesn’t make you fat and eggs are a calorie-controlled food designed to maximize weight loss, not prevent it. One egg is only about 70 calories, with a great balance of 6 grams of protein and 5 grams of fat. The protein/fat combination of increases satiety hormones -- the ones that tell your brain you are full. The protein in eggs also causes your body to release the hormone glucagon, which encourages your body to release and use stored carbohydrates and fat.

To prove the point, compare eggs to rice cakes—a timeless “diet” food. Two rice cakes also contain 70 calories, but with no protein or fat. Those calories come from 14 grams of high glycemic, fat-cell stuffing, refined carbohydrates, which makes it a much less desirable choice.

SOURCES:  HERE  and   HERE