Egg (hen)

Egg (hen):

 

 

Eggs are a powerhouse of protein and are packed with loads of vitamins and minerals. These can be easily incorporated in the diet. In addition to very good nutrient content eggs are low in calories. Nutritional facts of 1 hard boiled egg:

 

 

Calories	77
Carbs	0.6 grams
Total fat	5.3 grams
Saturated fat	1.6 grams
Monounsaturated fat	2.0 grams
Cholesterol	212 mg
Protein	6.3 grams
Vitamin A	6% of RDI
Vitamin B2	15% of RDI
Vitamin B12	9% of RDI
Vitamin B5	7% of RDI
Phosphorus	9% of RDI
Selenium	22% of RDI

 

1 Egg provides just 77 calories, with 5 grams of fat and 6 grams of lean protein. The protein of the egg contains all the 9 essential amino acids. So, it’s a source of complete protein. Egg is a very rich source of vitamin B2 and vitamin B12. It also contains fair amounts of vitamin D, zinc, and calcium. The white part of the egg is mainly protein and the nutrients reside exclusively in the yolk. 

 

Benefits of egg:

 

Protein is essential for many vital functions of the body. It is needed for building muscles and  bones and for producing enzymes and hormones.

One egg provides about 6 grams of high quality protein. In fact, eggs provide one of the best proteins that one can eat.  Eggs provide about 6 grams of high-quality protein. This is because eggs contain all the 9 essential amino acids. Almost half of the protein of an egg is present in its white part and another half is present in its yolk. So, it's better to enjoy the whole egg to get benefitted from all the nutrients it contains. 

Eggs contain high amounts of cholesterol. One large boiled egg contains 212 mg of cholesterol (71% of RDI). According to latest research, it was reported that dietary cholesterol has a very little effect on the blood cholesterol levels. Basically, for most people, dietary cholesterol does not increase the total as well as LDL cholesterol and also not increase the risk factors for heart disease. Some studies reported that consumption of whole eggs may increase HDL cholesterol levels. According to two studies done on 100,000 healthy adults, it was reported that consumption of one whole egg was not not linked to an increased risk of heart disease. However, for diabetic people consumption of 7 eggs per week may increase the risk of heart disease. Overall, more research is needed to create a link between egg consumption

and heart disease risk in people with diabetes.

Our body needs choline for various essential processes. Although it is formed in the body, but in very small quantities. So, dietary intake of choline is necessary to avoid it’s deficiency. Choline helps produce acetylcholine, a neurotransmitter which is involved in memory and learning. So, choline is crucial for a healthy nervous system. In fact, dietary choline is needed throughout life as it promotes fetal brain and memory development, as well as cognitive function in older adults. Choline is also needed by pregnant women to decrease the risk of neural tube defects in the fetus. Yolk of one hard boiled contains 147 mg of choline (27% of RDI). 

Eggs are the incredible source of two carotenoids lutein and zeaxanthin. Lutein and zeaxanthin are the two antioxidants linked with eye health. They combat the harmful free radicals which can accumulate in eyes. They can also slow the formation of cataracts and protect against age-related macular degeneration.