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Eggs are one of the most nutritionally dense foods you can eat. Low in calories, high in protein and packed with essential vitamins, minerals and trace elements, eggs make an incredibly nutritious breakfast!
Although eggs once had a bad reputation due to their dietary cholesterol content, recent research has shown that they do not increase the risk of heart disease or stroke.
Proteins
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Protein is an essential nutrient that your body needs to build and maintain healthy tissues. It not only keeps your muscles strong and fit but also improves the immunity of those around you. Protein plays a significant role in keeping our systems running efficiently.
Eggs are an excellent source of protein, with just one large egg providing 6-7 grams. The yolk provides 17% and the white (albumin) provides 11%.
Another advantage of protein is its ability to stimulate muscle protein synthesis. Studies have shown that eating eggs as part of a whey protein diet provides greater anabolic stimulation than consuming soy or wheat alone.
Eggs are an excellent source of choline, an essential nutrient that supports brain health and reduces the risk of neurological disorders. Additionally, eggs contain high amounts of phospholipids that help reduce inflammation.
Vitamins
Vitamins are essential for the body, from repairing cellular damage to converting food into energy and keeping bones strong. In addition, vitamins help prevent diseases and improve well-being.
Eggs are an excellent source of many essential vitamins and minerals, including vitamin A, B2 (riboflavin), B12, vitamin D, and selenium. Additionally, they contain small amounts of omega-3 fatty acids that promote brain function and eye health.
Some eggs are fortified with niacin and folic acid to meet the dietary needs of pregnant women. In addition, they provide a large amount of choline that helps in fetal brain cell development and prevents birth defects in babies.
Eggs provide a variety of minerals and trace elements, such as zinc, iron, phosphorus, selenium, iodine, copper, magnesium. They also supply lutein and zeaxanthin - two carotenoids especially beneficial for your eyes - which together can protect against cataracts and age-related macular degeneration while improving vision and eye health.
Minerals
Minerals are necessary elements that your body uses for many functions. These include maintaining bones, muscles, teeth; produce hormones; as well as controlling brain cardiac activity.
Minerals can be found in a variety of foods. They are divided into two categories depending on the amount your body requires: macrominerals and trace elements.
Macrominerals are the largest and most significant minerals. These include calcium, magnesium, potassium, sodium chloride and phosphorus.
Trace elements refer to smaller elements, such as iron, copper, selenium, zinc, chromium, cobalt fluorine.
To ensure you get all the minerals you need, aim for a balanced diet that includes plenty of dark leafy vegetables, lean meat, fish, poultry as well as whole grains, legumes, nuts, seeds and dairy products. If you find that you are not getting enough of certain minerals then there are supplements available that can help you achieve your goals.
