The incredible edible egg is a highly nutritious food that we all have enjoyed in one way or another. What are the advantages of egg nutrition? Here are a few.
Egg Nutrition: Fat and Cholesterol
One whole egg contains about 210 mg of cholesterol, more than half of your cholesterol recommendation for the entire day. One egg also provides nearly 5 g of fat, including 1.6 g of saturated fat. Most of that fat and cholesterol is found in the egg yolks. One egg white contains only 0.06 g of fat, and no saturated fat or cholesterol. Along with cholesterol and saturated fat, egg yolks also provide heart-healthy omega-3 fatty acids, with 100 to 200 mg per yolk. Egg whites contain no omega-3 fatty acids.
Another Advantage of Egg Nutrition is Decreased Heart Disease Risk
Despite their cholesterol content, research of the advantages of egg nutrition shows that eating up to one egg per day does not increase the risk of heart disease in healthy people, according to the Harvard School of Public Health. However, data from the Nurses’ Health Study and Health Professionals Follow-up Study showed that men and women with diabetes who ate one or more eggs a day had an increased risk of heart disease, notes the Harvard School of Public Health. Diabetics and people with heart disease should limit their consumption of egg yolks to three per week.
Another Advantage of Egg Nutrition
One egg contains about 71 calories and provides 6.3 g of protein, with 3.6 g in the egg white and 2.7 g in the egg yolk. Egg yolks provide excellent sources of several essential nutrients, including folate, vitamin B-12, vitamin A, vitamin D, vitamin E, vitamin K, choline, calcium, iron and the carotenoids lutein and zeaxanthin. Egg whites also provide small amounts of folate, vitamin B-12, choline, calcium and iron. Include eggs in your healthy lunch choices.
Egg Nutrition Has Many Advantages
As you can tell, there are many advantages of egg nutrition. A food dense in protein, the advantages of egg nutrition include a healthy heart and tons of vitamins and minerals that we all need for a healthy body, mind and soul.