Eggs are rich in nutrients and are seen as a major source of protein too. They contain Vitamins, Minerals, Calories, Fats, etc. However, there is a limit to everything. Eggs taken in any form whether boiled, scrambled, fried, baked, or poached must be taken in a limited quantity. It will help maintain your overall health.
Read this guide to get details on how eggs can prove beneficial for your health and even for dietary habits too.
Nutrients Found In Eggs
Before we talk about the nutrients in this protein-laden food, let’s first know what nutrition is. Well, nutrition is the process where the body uses food for energy, and to give enough nutrients to the body to survive.
Nutrition is the way people can focus on their dietary choices to give energy to their bodies. It will help reduce the risk of diseases and there will be no increase in health conditions. Proteins, Vitamins, Carbohydrates, Water, Fiber, Minerals, and Fat are all the constituents of the nutrients.
Well, there are versatile types of food that people can eat to get these nutrients. However, when we talk about eggs, they are a complete source of choline, protein, several types of Vitamins, calcium, iron, etc.
If we talk about a large egg, then it contains 5g of fat, 70 calories, 1g of carbohydrates, 65 mg of sodium, cholesterol 195 mg, 0g of fiber, 147 mg of choline, and 6g of protein. It helps in supporting a person’s memory and food. You can eat the egg in any form in your breakfast, lunch, or dinner. Most gym goers eat eggs daily to fuel their body needs. It serves as the best diet plan because of the availability of Vitamin D in egg yolks. It can provide you with 82% of your daily intake.
Other essential Vitamins you can get from the eggs are Vitamin B6, Vitamin B12, Vitamin B2, Vitamin B5, Vitamin A, and Vitamin E. You will also get some significant nutrients when you eat an egg daily that includes Choline, Lutein and Zeaxanthin, Iron, Folate, Phosphorous, Selenium, and Iodine.
Moreover, your egg diet plan must include a perfect quarter of green vegetables, whole grains, and eggs. Now, you can eat in scrambled, half-boiled, or boiled form. Poached eggs also taste great when served with a side of whole grain bread, and green sauté vegetables with a hint of black pepper and salt.
How Many Eggs Can You Eat Safely?
Eggs carry a wholesome reputation because they have been part of many healthy diet plans. However, it is always said that you need to eat everything under proper guidance. You cannot hog your meals without looking forward to their portions.
The same goes for eggs. We have already seen the egg nutrition facts above but how many eggs daily are good for consumption is a topic that has become debatable in recent years.
Well, it is stated that a large egg contains 213 mg of cholesterol, which accounts for 2/3rd of the daily cholesterol intake a person should do. The daily intake is curbed at 300 mg. But, it is not good fat but the saturated fat, which is almost 1.6 grams is responsible for constraining the intake of eggs daily.
So, if you are a healthy individual, you can eat one whole egg daily including its egg yolk. However, people suffering from heart disease need to cut down on their egg consumption. You must eat almost 3 to 4 eggs per week to feed your body with essential nutrients. People with high cholesterol levels and cardiovascular problems can add a little bit of olive oil to sauté eggs with vegetables. You need to cut down on the egg yolks but you can have the egg whites. Boiled and poached eggs are good for heart disease and high cholesterol patients.
Health Benefits Of Consuming Eggs
Eggs have been a dietary staple for much time because of the added benefits it offers to people. Whether you are on a weight loss journey, want to build your muscles, or just want to have a healthy diet, they serve as a good option. Here is a quick look at some of the health benefits of eating eggs.
1. Aids in Weight Loss: The best part of having eggs is they help in your weight loss journey. You can add eggs to your weight loss diet plans. They keep you full throughout the day. It will help you eat fewer calories in a day, which further helps with weight loss.
2. Excellent Source of Protein: They are a valuable source of protein, and provide all-over nutrition to people. Protein, as we know, is the building block that helps strengthen and repair muscles and tissues. Another powerful thing about eggs is they are laden with nine essential amino acids. These are supportive in muscle growth, muscle recovery, and maintenance.
3. Maintains Eye Health: Eggs contain a sufficient amount of zeaxanthin and lutein that helps prevent macular degeneration disease. It is age-related blindness, so having eggs in your diet can provide you with essential Vitamins and minerals.
4. Rich in Omega Fatty Acids: The foods like walnuts, salmon, etc., is seen as a rich source of omega-3s fatty acids. But, eggs are another potent source for the same. Well, your body naturally makes the omega-3s but having foods rich in the same can add to the nutrient intake.
5. Helps Raise Good Cholesterol: When we talk about cholesterol, the only factor responsible for raising it in your body are saturated or bad fats. So, taking an egg daily or 3-4 days a week will increase your good cholesterol. It is also known as HDL or High-Density Lipoprotein. People with higher levels of HDL are at lower risk of stroke, heart disease, and other health problems.
Final Thoughts
Eggs are seen to be a potent source of protein, vitamins, minerals, and other essential nutrients. By having them in regulated portions, you can save yourself from unnecessary health issues. However, you cannot ignore the nutrition and other significant nutrients it has.
