Quash the Egg Myths & taste the healthy goodness of Whole Eggs!

Health Benefits of Whole Eggs-Myths

Eggs make a valuable contribution to a healthy, balanced diet. In fact, eggs are so nutritious that they are the reference point for food sources of high quality protein. Indeed, many health conscious individuals and even some health professionals still often consider eggs to be a high-risk food and it is seen as a “shelled mass of cholesterol”. While there’s probably no smoke without a fire, let’s get down to the nitty-gritty details of eggs here and sieve the facts from myths.

5 Important Health Benefits of Whole Eggs

  1. The amino acid profile of egg is unequalled by any other source of protein making it the most ideal for human consumption when compared to other foods.
  2. Besides its protein-rich content, eggs provide a good load of Vitamins A, D, Calcium, Folate, Potassium, other minerals and fatty acids including the notorious Cholesterol.
  3. There is about 7.0-7.5g of protein in an average sized 65g egg. This explains why it is highly recommended for children and adolescents during the phases of rapid growth.
  4. Even with their excellent composition of high-quality protein, eggs are far less expensive than most other animal-protein foods.
  5. Due to the emulsifying, binding, coagulating and nutritional qualities of found in eggs, they are important ingredients for many healthy culinary dishes.

Interestingly, it is the egg yolk that contains all the fat/cholesterol as well as the bulk of the nutrients in an egg. See detailed table below.

#Healthy Cooking Tip: Egg proteins are readily digestible and should not be over-cooked.

Average Nutritional Composition of Whole Eggs

COMPOSITION 1 EGG WHITE 1 EGG YOLK
Calories 16 54
Total Fat (g) 0 5
Saturated fat (g) 0 2
Cholesterol (mg) 0 210
Sodium (mg) 55 8
Carbs (g) 0 1
Fiber (g) 0 0
Sugars (g) 0 0
Protein (g) 4 3
Vitamin A (IU) 0 245
Vitamin B12 (mcg) 0 0.3
Vitamin D (IU) 0 18.2
Calcium (mg) 2.3 21.9
Folate (mcg) 1.3 24.8
Potassium (g) 53.8 18.5
Selenium (mcg) 6.6 9.5
Omega-3s (mg) 0 38.8

P.S: For the records, the recommended limit of Cholesterol is about 300 mg a day 🙂

Table source here

 

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