Eggs Are A Crucial Part Of Balanced Diet

People have eaten eggs for thousands of years. There are several types of eggs, but the most common type is that of the chicken.

Eggs contain various vitamins and minerals that are crucial parts of a healthful diet. Eggs are readily available in almost all parts of the world and also it is inexpensive food.

Few years ago, there was some controversy about whether eggs are healthy or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a best source of protein and other essential nutrients.

As per United States Department of Agriculture (USDA), one medium sized boiled or poached egg weighing near about 44 g can provide the following nutrients:

● Protein 5.5 grams (g)

● Energy: 62.5 calories

● Magnesium 5.3 mg

● Calcium: 24.6 mg

● Iron: 0.8 mg

● Zinc: 0.6 mg

● Phosphorus: 86.7 mg

● Potassium: 60.3 mg

● Sodium: 189 milligrams (mg)

● Folate: 15.4 mcg

● Cholesterol: 162 mg

● Total fat: 4.2 g, of which 1.4 g are saturated

● Selenium: 13.4 micrograms (mcg)

● Lutein and zeaxanthin: 220 mcg

Eggs are also a good source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

The 2015–2020 Dietary Guidelines for Americans recommend that adults aged 19 and above have to consume 46–56 gm of protein everyday, depending on their age and sex. This should represent 10–35% of their daily calories.


HEALTH BENEFITS – Eggs can provide a variety of health benefits.

● Strong muscles: The protein available in eggs helps to repair and maintain body tissues, including muscle.

● Brain health: Eggs contain vitamins and minerals that are required for the brain and also for the nervous system to function effectively.

● Energy production: Eggs contain all types of nutrients that the body needs to produce energy.

● A healthy immune system: The vitamin B-12, vitamin A,, and selenium in eggs are key to keeping the immune system healthy.

● Lower risk of heart disease: The choline in eggs plays a crucial part in breaking down the amino acid homocysteine, which can contribute to heart disease.

● A healthy pregnancy: Eggs contain folacin, which can help prevent congenital disabilities, like spina bifida.

● Eye health: The lutein and zeaxanthin in eggs help prevent devolution, the leading reason for age-related blindness. Other vitamins in eggs are also helpful to promote good vision.

● Skin health: Some vitamins and minerals in eggs help promote healthy skin and stop the breakdown of body tissues. A robust immune system also helps an individual look and feel well.

To experience the good health benefits of eggs, an individual should eat them as part of a balanced diet.

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