Egg is one of the most nutritious food item in our diet, it is rich in minerals, proteins, and vitamins all of which are easily absorbed by the body. It is a good source of essential minerals such as calcium, iron, phosphorus, zinc, and iodine. When it comes to calories, a medium sized egg has about 75-76kcal, 6g of high quality proteins and nine essential amino acid. Most protein are concentrated in the white part of the egg known as Albumin.
Eggs are also a good source of choline; which has been linked with preserving memory, lutein and zeaxanthin; which may protect against vision loss. Eggs are rich in vitamin B, especially Vitamin B12, Vitamin A, D, E, and K. It is the only food that contains naturally occuring Vitamin D. The yolk contains 80% of the calorie and almost all the fat present in egg. The nutritional value of egg makes it good for immunity, strong vision, skincare, nervous system, treatment of macular degeneration, cataract treatment, strong bones and blood formation.
Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol, If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol. The most commonly eaten eggs are that of chicken, eggs of other birds such as duck, quail and turkey are similar in their nutritional value.
Eating raw eggs, eggs with runny yolks or any food that is uncooked or only lightly cooked and contains raw eggs can cause food poisoning, especially in anyone who is in an ‘at risk’ group. These groups include:
babies and toddlers
people who are already unwell.
This is because eggs may contain salmonella bacteria, which can cause serious illness.
Eggs are a good choice as part of a healthy, balanced diet.