Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk.
The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.
This is what the humble eggplant can do to help you live healthier:
- This nutrient is key for cardiovascular health as it helps to reduce calcium deposits in the arteries and improves calcium influx into bone tissue
- For years eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it was recommended that people with high cholesterol levels avoid eggs. But it turns out the cholesterol content for which they have been vilified is much lower than it was 10 years ago.
- Consuming eggs can protect you from developing colon cancer.
- Eggs are good for your brain! Choline is the key nutrient that most people don’t consume enough of in their daily diets. It helps build cell membranes and molecules in the brain.
- They are good in controlling your blood pressure and maintaining low levels of diabetes.
- If you want healthy eyes, eat your eggs. Eggs contain antioxidants like lutein and zeaxanthin. Both of these powerful antioxidants can reduce the risk of macular degeneration and cataracts.
- Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.
- Eggs contain vitamin A, which helps the process of cell development – especially the development of new skin cells. This is why vitamin A is often included in beauty products, They also contain the antioxidants selenium, which helps prevent free radical damage, which is part of the aging process, and lutein and zeaxanthin, which help protect the skin against UV damage that leads to brown spots and wrinkles. They are great sources of amino acids which help with generation of new cells.”