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.
