myth and facts

Title : Qualities of Eggs Previous topic PreviousNext Next topic

Proteins in eggs

Eggs provide high quality protein with all essential amino acids in optimum proportions. One large egg contains 6 grams of protein. The protein in an egg contains all the essential amino acids used for growth and development. It is readily absorbed and digested. Owing to its excellent quality it is used as a reference standard to gauge the quality of other proteins.

Low in saturated fat

An egg contains nearly 5 gms of fat, of which less than 2 gms is saturated fat. Since eggs contain less saturated fats there is no significant impact on blood cholesterol levels. Britain’s Foods Standards Agency says there is no limit to eating eggs if they are part of a balanced diet.

Cholesterol Content in eggs

An egg nearly contains 215 mg cholesterol, surely a single yolk can make up for the entire day’s limit of 300 mg cholesterol daily! However, studies have found no significant correlation between eggs and heart diseases. But to be on the safe side, People with high blood cholesterol/ heart disease should limit their egg intake to 3-4 eggs/wk as a part of a healthy diet. For the normal population, an egg a day is safe.

Heart protective nutrients in egg 

Heart protective nutrients include Vitamin B6, B12, Folic acid, vitamin E, selenium, zinc, lecithin and choline. Eggs contain lecithin, a substance that protects people against heart diseases by lowering blood cholesterol levels. Choline helps in fat mobilization in the body. Choline has also been found to be useful in improving brain function and treating fatty liver. 

Antioxidants in eggs

Eggs are a good source of many antioxidants (disease fighting nutrients) like vitamin A, carotenoids - Lutein and zeaxanthin, vitamin E, selenium and zinc.

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