To understand how often it is healthy to eat eggs, we must first know the composition and properties of this food. The dietary guidelines for Americans for 2015-2020 show that eggs are rich in nutrients and high-quality protein and can be part of healthy diets.
In addition, they provide few calories, about 78 kcal, similar to a banana. Egg white contains mainly water (88%) and proteins, the most important of which is albumin. The yolk is 50% water, and the rest are equal parts protein and lipids.
They are the best protein
The content of essential amino acids and the bioavailability of egg protein make it a high quality nutrient. In the early stages of life (through the mother’s diet) he promotes the development of the fetus. Its function is equally important in the stage of growth in childhood and adolescence.
One of the most famous functions of protein is the construction and maintenance of tissues, including muscle. It is therefore very valuable for people with high physical activity. In the elderly, high-quality protein sources such as eggs help counteract age-related muscle loss. It therefore helps maintain mobility, physical activity and quality of life.
Due to their nutritional composition, eggs are food with high saturation capacity. This is a particularly attractive quality for those who want to lose weight. For example, eating an egg for breakfast repulses hunger for a longer period of time. Therefore, there is a tendency to eat less between meals. This is due to the protein content itself, as stated in an article published in „ magazine.Appetite“.
Eggs contain essential vitamins and minerals for our body
One egg a day provides significant amounts of a wide range of vitamins such as A, B2, biotin, B12, D and E. It is also a source of minerals such as phosphorus, selenium, iron, iodine and zinc. All this contributes to covering much of your body’s daily nutritional needs.
Lutein and zeaxanthin
Lutein and zeaxanthin are pigments of the carotenoid family found in green vegetables and egg yolks. They act as antioxidants that are deposited in the eye and have been shown to protect and prevent cataracts.
Study published in The Journal of Nutrition, revealed that eating six eggs a week for 12 weeks increases the levels of zeaxanthin in the blood and improves the optical density of macular pigment.
