It can be enjoyed as a breakfast staple or a snack at any time throughout the year. Eggs are the main content of many Easter celebrations. Although their health benefits are often misunderstood, eggs are still a popular food in the United States and abroad.
Health benefits of eggs
Eggs are one of the most nutritious foods in the world. They have an incredible nutritional balance and provide the many nutrients you need.
According to the authoritative Food Data Center database of the United States Department of Agriculture, a large A-class egg contains slightly more than 6 grams of protein and 5 grams of fat (of which nearly 2 grams are healthy monounsaturated fatty acids such as olive oil), 72-74 Calories are less than half a gram of carbohydrates.
Only one of these eggs provides the following key nutrients:
- Folic acid-9% of the daily value (DV) (36 mcg)
- Phosphorus – 7% (92.6 mg)
- Iodine-16% (24.7 micrograms)
- Selenium – 28% (15.6 mcg)
- Vitamin A-33% (90 mcg)
- Vitamin B2 – 16% (0.211 mg)
- Vitamin B12 – 21% (0.5 mcg)
- Biotin – 26% (7.8 mcg)
- Vitamin D3 – 6% (1.24 mcg)
- Vitamin E-8% (1,246 mg)
- Small amounts of vitamins B1, B3, B6 and essential minerals calcium, iron, magnesium, potassium, sodium and zinc
Although it is certainly not exhaustive, the list illustrates the various nutrients found in eggs. Egg protein actually has the best amino acid characteristics of all foods, and has the following characteristics:
Egg protein is one of the few proteins classified as complete protein and has an impressive total amino acid profile. Egg protein contains all nine essential amino acids that the body cannot produce on its own.
In addition, egg protein also contains cysteine and methionine sulfur amino acids (essential for antioxidant protection) and proline (an important amino acid for human collagen, which is not contained in many plant proteins). Amino acids). There are also “branched chain” amino acids leucine, isoleucine and valine, which are related to the formation of muscle and help preserve muscle in future life.
Lean, clean choline
Eggs are a particularly rich source of choline. Although choline is not traditionally considered a vitamin, it has recently been reclassified as an essential nutrient, making it functionally equivalent to a vitamin.
Choline is the foundation of the function of all our cells, tissues and organs and is essential for brain function. It plays an important role in the structure and function of cell membranes. Choline is also the main source of the methyl diet. The methyl group forms and maintains our DNA, genes, cell membranes, brain neurotransmitters, and nerve cell insulation.
Choline is an important molecular building block of acetylcholine, our most versatile and versatile neurotransmitter.As the name suggests, acetylcholine Choline is part of its molecular structure.
Surveys show that nine out of ten Americans consume much less than the recommended daily choline intake. Choline deficiency is associated with the accumulation of fat in the liver (“fatty liver”), the risk of persistent liver damage, and a higher risk of damage to our DNA and other gene-related functions. A large egg accounts for about 31% of the choline dietary intake (RDI) recommended by the US government.
Benefits of white/tan
Egg white contains most of the precious sulfur amino acids in eggs, which are essential for our own antioxidant defense system, while plant protein basically does not exist. It also contains most of the proline of collagen and branched chain amino acids for muscle health.
Egg yolk is rich in phospholipids, these nutrients are the main components of all our cells. These include phosphatidylcholine (PC) and phosphatidylserine (PS), phosphatidylcholine (PC) can hold the abundant choline in eggs, and phosphatidylserine (PS) has been shown to improve after many human clinical trials memory. Eating PC in eggs does not increase the blood TMAO (trimethylamine N-oxide) content, which is related to cardiovascular adverse effects.
Egg yolk also carries almost all the vitamin E in eggs, and vitamin E is lacking in most foods.
Eggs and eyes
Egg yolk is an important food source of carotenoids (such as lutein and zeaxanthin). They give the egg yolk and the retina of our eyes a rich orange-yellow color. They are essential for the eyes and vision, and protect the eyes from strong light.
The brain, like the eyes, seems to actively accumulate these carotenoids, including carotenoids related to memory in the hippocampus. Clinical trials have shown that they may also be involved in information processing in the brain.
During periods of high panic about cholesterol in the diet, people are advised not to eat eggs, because egg yolks contain a small amount of cholesterol. Studies have shown that cholesterol in the diet does not necessarily turn into cholesterol in the arteries, and the body actually needs cholesterol to stay healthy.
For example, our cell membranes need cholesterol to function. In addition, the skin needs cholesterol as its source of vitamin D production.
Although an egg can contain about 207 mg of cholesterol (300 mg is recommended per day), this will not automatically increase the cholesterol in the blood because the liver regulates our cholesterol balance and produces less cholesterol when needed.
However, some experts still recommend that people with cholesterol problems take extra care when eating eggs. For many of these people, eating six or fewer eggs per week will allow them to benefit from eggs while keeping their dietary cholesterol intake within guidelines.
In a huge 2020 study (published in American Journal of Clinical Nutrition) Among more than 177,000 people in 50 countries/regions on 6 continents, there is no correlation between egg intake and blood cholesterol levels, major cardiovascular events or premature death. Eggs are eventually recognized as super foods, which is largely due to their excellent nutritional properties.
Not all eggs are the same
In the United States, there are six different egg sizes. Those who buy eggs often know that there are small eggs, medium eggs, large eggs, extra large eggs and giant eggs. But do you know what they call the smallest egg?
The weight of preserved eggs is 1.25 ounces (the minimum quality of each egg).
There are many different natural egg colors. In addition to standard white eggs, you may have seen brown eggs in your local grocery store. Although it is certainly not that common commercially, some chicken breeds lay pink/cream, blue or even green eggs (these are the color of the shell, not the color of the egg itself).
With so many differences to consider, is one type of egg better than another?
How to buy the best eggs
For many consumers, an important consideration is the living conditions of chickens when they buy eggs. Laying chickens are raised in different environments. Let’s take a closer look at each type.
- Caged eggs
These eggs come from caged chickens. A typical cage has a sloping wooden floor and can hold four to eight birds. These cages restrict the animals’ normal movement, such as flapping their wings, and usually have no external passages.
- Cageless eggs
This environment allows birds to move horizontally and vertically. Although the cageless structure is different, most cages provide a little roaming space for chickens-nesting, roosting, perching, foraging and wings spreading. However, animals may still not be able to enter the outer space.
- Free range eggs
Free-range birds can enter certain external spaces, but how large the space is and how long they can stay outside varies. Unfortunately, there is no uniform standard to ensure the healthy environment implied by the names of these systems.
Programs such as Food Alliance Certification and American Humane Certification have different standards for the size of the enclosure and the number of hours per day that poultry must be kept outdoors.
- Farm-raised eggs
The eggs raised in the pasture come from birds, and the birds are free to walk around in the large yard full of grass or other plants. Similarly, the size of the open area and the number of hours allowed for poultry to roam freely can vary, but in pasture-raising systems, these standards tend to be strictly followed. In addition, chickens raised on pastures should develop healthy eating habits.
- Eggs rich in Omega-3
The highest pecking order is eggs rich in omega-3. These eggs come from chickens raised on pastures and fed with omega-3 rich feed. Usually, poultry will be fed alpha-linolenic acid (ALA), and many of us may not be able to convert it into EPA or DHA (omega-3 fatty acids needed by the human body).
The omega-3 fatty acids EPA and DHA support heart health and help the body regulate blood levels of potentially harmful triglycerides. A study found that eating 5 omega-3-rich eggs every week for 3 weeks can help reduce triglycerides by 16-18%.
Egg total food
As we have seen, pasture-raised or omega-3-rich eggs are the healthiest and most humane for you. No matter what size or color you choose, eggs can be a healthy part of your diet. This portable food is rich in healthy proteins, phospholipids and many vitamins, minerals and other nutrients needed by the human body.
Whether you eat them as a breakfast side or as a healthy snack, eggs are indeed a perfect food. No yolk!
The BrainMD team wishes you and you a safe, healthy and happy Easter!
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What are the biggest health benefits of eggs? First appeared on BrainMD Health Blog.