For some time now eggs have been given a bad press, with scare stories popping up of high cholesterol and lysteria but stringent safety regulations imposed on major egg producers mean that eggs can now be reinstated as a valuable part of a healthy diet.
One medium sized egg contains 76 calories with a significant part being protein and vitamins. Being low in saturated fat, eggs are a useful component in a healthy diet. The protein found in eggs is of high biological value as it contains all essential amino acids, 12.5% of the weight of an egg is protein this is found in both the Albumen (white) and the yolk.
Vitamins and minerals:
Eggs contain most of the recognised vitamin, with the exception of vitamin C, they are a good source of the B vitamins, plus the fat soluble vitamin A.
Essential minerals found in eggs are: Iodine required to make the Thyroid hormone, Phosphorus for the healthy growth of bones, Zinc, which is required for wound healing, growth and fighting infection and Iron, vital for the production of red blood cells.
Eggs do however contain only traces of carbohydrate and no dietary fibre. Just 10.8% of an egg is fat and this is almost entirely in the yolk with only0.05% in the Albumen.
Cholesterol and lecithin are fat like substances that are essential to the structure and function of all cells in the body, cholesterol maintains flexibility and permeability of cell membranes making it an important ingredient for the production of sex hormones, cortisol, vitamin D and bile salts.
Lutein and Zeaxanthin are important for maintaining good vision; studies have shown that these antioxidants help prevent age related macular degeneration the leading cause of blindness in people over 65. Lutein can also protect against the progress of early heart disease.
Recent research has discovered that eating eggs everyday does not impact the cholesterol particles in the blood and numerous studies have failed to link dietary cholesterol and egg intake to the progress of coronary disease.
Aside from being good for you, no breakfast is complete without one, as an inexpensive high protein food, eggs really do take some beating!