Eggs are one of a handful of foods that should be classified as “superfoods.”
They are loaded with nutrients some of which are rare in the modern diet. Here are 10 Egg nutrition facts of eggs.
1. Incredibly nutritious
Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA
2. High cholesterol, but does not adversely affect blood cholesterol
The data really confirms that eggs contain high cholesterol.
In fact, a single egg contains 212 milligrams, more than half of the recommended daily intake of 300 milligrams. it is important to remember that dietary cholesterol does not guarantee an increase in blood cholesterol. The liver actually produces a large amount of cholesterol every single day. When you increase the amount of cholesterol in your diet, your liver produces less cholesterol to flush it out. However, reactions to egg consumption vary among individuals
3. Increases good cholesterol
HDL stands for high-density lipoprotein. It is often referred to as the “great” cholesterol. People with high levels of HDL generally have a lower risk of heart disease, stroke, and other health problems. Eating eggs is a great way to raise HDL. eating two eggs per day over a period of time increased HDL levels by 10%.
4. Contains choline
Choline is a nutrient that most people don’t even know exists, yet it’s an incredibly important substance and is often grouped with the B vitamins.
Choline is used to build cell membranes and plays a role in making signaling molecules in the brain, along with various other functions. Symptoms of choline deficiency are severe, so fortunately this is rare. eggs are an excellent source of choline. One egg contains more than 100 mg of this essential nutrient.
5. Reduced risk of heart disease
LDL cholesterol is commonly known as “bad” cholesterol. It is well known that having high levels of LDL increases the risk of heart disease.
However, many people do not realize that LDL is divided into subtypes based on the size of the molecule. There are small, thick LDL particles and large LDL particles. Many studies have shown that those with predominantly small, dense LDL particles have a higher risk of heart disease than those with predominantly large LDL particles. Even if eggs raise LDL cholesterol mildly in some people, studies show that the particles change from smaller, denser to larger LDL, which is an improvement.
See Stories – Top 9 Egg nutrition facts
6. Contains Lutein and Zeaxanthin
One of the consequences of aging is the deterioration of eyesight. There are several nutrients that help prevent some of the degenerative processes that can affect our eyes. These are strong antioxidants that accumulate in the retina of the eye. filling of these nutrients focuses on significantly that they can reduce risk of cataracts and macular degeneration, two very common eye problems.
Not all eggs are created equal. The nutritional composition of chickens varies depending on how they are fed and raised. Eggs from pasture-raised chickens and/or omega-3-enriched feed are higher in omega-3 fatty acids. Omega-3 fatty acids are known to lower blood levels of fatty oils, which are a significant risk factor for heart disease. Research shows that eating eggs rich in omega-3 is a very effective way to lower blood triglycerides. In one study, eating just five omega-3-rich eggs per week for three weeks lowered triglycerides by 16-18%.
8. High quality protein
the main building block of the human body is Protein. They are used to assemble a wide range of tissues and particles that meet both basic and functional needs. Getting enough protein in the diet routine is essential and it appears that the recommended amount at the amounts may be too low. Eggs are a great source of protein, with six grams in a single large egg. Eggs contain all the essential amino acids in the right ratio, so your body is well equipped to make full use of their protein.
9. Reduce the risk of stroke
For decades, eggs have been unfairly demonized. It has been claimed that they are definitely bad for the heart because of the cholesterol in them. Many studies published in recent years have examined the relationship between egg consumption and heart disease risk. A review of 17 studies with a total of 263,938 participants found no association between egg consumption and heart disease or stroke.
10. Helping you lose weight
Eggs are incredibly filling. They are a high-protein food. Eggs score high on a scale called the satiety index, which measures a food’s ability to make you feel full and subsequently reduce calorie intake. In a stew of 30 overweight women, eating eggs instead of a bagel for breakfast extended the feelings of fullness and made them naturally eat fewer calories for the next day and a half.