The egg is a highly nutritious and functional food. It contains one of the highest quality proteins one can get. Egg protein has just the right mixture of essential amino acids needed by humans to build a strong body. Next to mother's milk, it is the second most nutritious food for human consumption.
Health Benefits1. Eggs contain a wealth of vitamins, minerals and protein. In particular, they contain vitamin B that perform many vital functions in the body and are especially rich in vitamin B2 riboflavin, important in the release of energy in the body, and vitamin B12 needed for normal blood formation.
2. They are good for the skin and growth.
3. Eggs are a source of vitamin D, which is involved in the absorption of calcium and phosphorus and is necessary for bone health. They also contain vitamin A - essential for normal growth and development and vitamin E that is necessary for cell protection from the damage caused by free radicals.
4. Nutrients in eggs are very useful in the creation of red blood cells.
5. Lutein and zeaxanthin are two antioxidants found in eggs that may help to prevent macular degeneration, a leading cause of age-related blindness.
6. Eggs are an excellent source of choline, an essential nutrient that is particularly important for developing fetuses. Pregnant women can help reduce the risk of certain birth defects by getting enough choline in their diets.
Nutritional InformationEggs are packed with a number of nutrients. One egg has essential vitamins and minerals for only 75 calories.
| Vitamin | Daily Value % |
| Choline | 23% |
| Selenium | 23% |
| Riboflavin | 14% |
| Vitamin B12 | 11% |
| Phosphorus | 10% |
| Pantothenic Acid | 7% |
| Folate | 6% |
| Iron | 5% |
| Vitamin A | 5% |
| Vitamin D | 5% |
| Zinc | 5% |
Egg Tipsa) Buy eggs that are clean, sound shelled, fresh, grade AA or A eggs from reputable source in refrigerated cases.
b) Always refrigerate eggs at home.
c) Note that egg shell color and yolk color has nothing to do with egg quality, flavor, nutritive value, or cooking characteristics.
d) Poach eggs instead of frying to cut back on fat.
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