Who does not know the benefits of an egg? I think everyone is familiar with this nutritious white diamond of the food group. It is a rich source of all nutrients except vitamin C (ascorbic acid). An egg of 50 g weight contains the following:
- Calorie - 85.
- Protein - 6.5 g (13 % of RDA).
- Fat - 6.5 g.
- Calcium - 30 mg.
- Phosphorus - 110 mg.
- Iron - 1.05 mg.
- Carotene - 210 mcg.
- Thiamine - 0.05 mg.
- Riboflavin - 0.20 mg.
- Niacin - 0.05 mg.
- Folic acid - 39.15 mg.
- Amino acid - 1.06 g.
- Vitamin B12 (in egg white) - 0.1 mg, (in egg yolk) - 2.2 mg.
How Is It Beneficial for Us?
- Egg protein has the highest nutritive quality as compared to any dietary protein.
- 60 % of the total protein is found in the egg white, while the remaining 40 % is found in the yolk. Fat and cholesterol carry fat-soluble nutrients like vitamin D, vitamin E, vitamin A, choline, and carotenoids in the egg yolk, which plays a significant role in the absorption of these essential and important nutrients of the egg.
- Eating eggs can help in pregnancy, it helps in the development of the child's brain, eyes, and overall growth.
- It reduces the risk of stroke by 12 %.
- New research shows that adding eggs to a salad increases vitamin E absorption.
- According to recent studies, one egg per day is good for a healthy adult. Consuming six eggs per week does not increase the risk of heart failure.
- We should not consume more than 300 mg of cholesterol per day; an egg already contains 47 % of daily cholesterol requirement.
Nutrition experts agree that eggs are very healthy for our body, as they are a good source of high-quality proteins, which are essential for building and maintaining strong muscles.
For more information consult a nutritionist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist
Last reviewed at: 22.Dec.2018
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