Eggs are packed with a number of nutrients. One egg has 13 essential vitamins and minerals for only 70 calories and 5 grams of fat. At around just $0.14 each, eggs are an affordable source of high-quality protein including all nine essential amino acids, as well as healthy unsaturated fats. Lutein and zeaxanthin, two antioxidants that contribute to eye health, are also found in eggs.
THIRTEEN ESSENTIAL VITAMINS AND MINERALS
Choline (23% Daily Value): Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory and the transportation of nutrients throughout the body. Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.
Selenium (23% Daily Value): Acts as an antioxidant to prevent the breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.
Riboflavin (14% Daily Value): Helps to produce energy in all the cells of the body.
Vitamin B12 (11% Daily Value): Works to support normal digestion and nerve cell function.
Phosphorus (10% Daily Value): Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.
Pantothenic Acid (7% Daily Value): Helps breakdown food and assists body cells in producing energy.
Folate (6% Daily Value): Promotes proper fetal development and red blood cell formation.
Iron (5% Daily Value): Plays an important role in red blood cell production and oxygen transport.
Vitamin A (5% Daily Value): Supports growth and maintains healthy skin, vision and immune function.
Vitamin D (5% Daily Value): Works with calcium to strengthen bones and teeth.
Zinc (4% Daily Value): Assists in maintaining immune function, as well as body tissue growth and repair.
Vitamin B6 (3.5% Daily Value): Keeps nerve transmission running smoothly and aids protein in immune function.
Calcium (3% Daily Value): Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.
TWO MACRONUTRIENTS
Protein (13% Daily Value): Essential for building and repairing body tissue and muscle, and aides in immune function. High-quality protein, like the protein in eggs, may also help people maintain a healthy weight. In fact, recent research shows that eating eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults feel fuller for longer, feel more energetic and lose more weight.
Unsaturated Fats (1.9 grams monounsaturated, 0.68 grams polyunsaturated): Function as insulators and building blocks of hormones and cell membranes. Intake of these unsaturated “heart healthy” fats has been shown to help lower cholesterol levels, particularly when consumed in place of saturated fat.
TWO ANTIOXIDANTS
Lutein & Zeaxanthin (166 micrograms): Contribute to eye health and help prevent common causes of age-related blindness. Both antioxidants are found in the egg yolk and are believed to reduce the risk of developing cataracts and age-related macular degeneration, a disease that develops with age and causes blurred or distorted vision. While eggs contain small amounts of these nutrients, research shows that lutein and zeaxanthin may be more bioavailable from eggs than from richer sources.
PROTEIN AND WEIGHT MANAGEMENT
One egg provides 6 grams of protein... 12% of the Recommended Daily Value! Eggs provide all of the essential amino acids; while many people think the egg white has all the protein, the yolk actually provides nearly half of it.
The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, research shows that eggs eaten at the start of the day can reduce calorie intake, preventing snacking between meals and keep you satisfied on those busy days when mealtime is delayed.
MUSCLE STRENGTH, REPAIR, AND PRESERVATION
Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.
CRACKING THE CHOLESTEROL MYTH
While cardiovascular disease continues to be the number one killer of Americans, many adults are confused about what foods to eat and what to void. A January survey of healthy adults conducted by the Egg Nutrition Center shows that nearly one out of four (24 percent) Americans still avoid eggs for fear of dietary cholesterol, even though 30 ears of research has never linked egg consumption to heart disease. As a result of this myth, many Americans are missing out on the beneficial nutrients of the incredible egg.
A 2007 study of 9,500 people reported in Medical Science Monitor showed that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and that eating eggs may be associated with a decrease in blood pressure. Also in 2007, researchers showed that egg consumption contributed less than 1 percent of the risk for heart disease when other risk factors were taken into account. The researchers concluded that broad recommendations to limit egg consumption may be misguided, particularly when eggs' nutritional contributions are considered.
"People should feel secure with the knowledge that the literature shows regular egg consumption does not have a measurable impact on heart disease risk for healthy adults," says Stephen Kritchevsky, Ph.D., director of the J. Paul Sticht Center on Aging at Wake Forest University. "In fact, many countries with high egg consumption are notable for low rates of heart disease.
Not only have decades of research shown no association between egg intake and heart disease risk, but eggs are an excellent source of choline, which plays an important role in breaking down homocysteine, an amino acid in the blood that may be associated with an increased risk of heart disease.
Check out www.incredibleegg.org for more information regarding eggs.
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