Egg is the type of food that is loved by all, adults and children. While we look at it as a quick meal, it contains more than the face value. It is rich in Vitamins, Minerals, and Proteins along with Omega- 3 fatty acids, amino acids and Iron. With so much for just under 80 calories, it definitely holds a top position in the list of Super-foods. However, people often misinterpret the fat and proteins in egg as high cholesterol food. It is one of the cheapest form of protein intake, looking at the below nutritional fact will make you realize its importance!
| Nutritional Fact | Value | % Daily value |
| Total fat | 11 g | 16 % |
| Protein | 13 g | 26% |
| Cholesterol | 372 mg | 123% |
| Sodium | 123 mg | 5% |
| Potassium | 125 mg | 3 % |
| Total carbohydrate | 1.1 g | 0% |
| Vitamin A | 10% | |
| Vitamin D | 21% | |
| Vitamin B 6 | 5% | |
| Vitamin B12 | 17% | |
| Iron | 6 % | |
| Calcium | 5% | |
| Magnesium | 2% |
- Reduced risk for heart disease:
People with high levels of HDL (Good cholesterol) will have lower risk of developing heart problems, stroke and other health problems. Eggs have the capacity to increase HDL and a study confirms that people who ate 2 eggs daily for 2 weeks showed 10% increased HDL level.
- Good for the eye:
With ageing comes several ailments one of which is reduced eye sight. The antioxidants like zeaxanthin and lutein are responsible for fighting off ageing of eyes. Vitamin A is another element that is essential for healthy vision and to prevent degenerative vision. Eggs contain plenty of these 2 antioxidants along with Vitamin A. Eating 1.3 egg has shown an 143% increase in the 2 antioxidant levels.
- Eggs help lose weight:
Eating eggs gives a feeling of satiety. A study showed that 30 women were given eggs or bagels for breakfast. After a period of 8 weeks, women who ate bagels weighed more than the ones who had egg. Eggs gives a feeling of fullness and makes you eat less.
- Boosts Brain activity:
Eggs are rich in Choline, a substance often related to Vitamin B. It is responsible for the brain to communicate with the muscles and nerves. A serving of 2 eggs per days is sufficient for enhanced brain activity.
- Complete protein package:
Eggs contain the complete package of 9 amino acids which acts as the body’s building blocks. It is packed with enough proteins to meet your everyday protein requirement.
- Good for skin and hair:
Eggs contain Vitamin B 12 and sulphur which provide healthy skin and hair. It is also a rich source of keratin, which is responsible for the growth and repair of the skin and hair cells.
- Rich source of Vitamin D:
Vitamin is responsible for a healthy body, it prevents cancer, improves bone strength and develops immunity. While the Sun is a rich source of Vitamin D, people often keep away from the harsh rays by staying indoors. Eggs are the only food source that is rich in Vitamin D.
- Improves immunity:
One egg contains the required level of Selenium, a substance that improves immunity and thyroid functions. Eggs greatly improves the immune system in children.
- Energy booster:
An egg contains 15% of Vitamin B2 RDA which helps the body to convert food to energy. It is used by weight lifters and people who exercise as an energy booster.
- High quality protein:
To make new tissues and cells, proteins form the building blocks. Proteins increases muscles and lower blood pressure. It is essential for proper cell function and rejuvenation. Due to its ability to increase muscle mass, it is used by weight lifters and body builders.
