It’s difficult to dislike eggs because there are so many different ways to prepare them. Because eggs are nutrient-dense, they offer a lot of vitamins and minerals for the number of calories they have. Eggs are a great source of choline, protein, and numerous B vitamins, in addition to vitamins A and D. Eggs are versatile and healthy, and they won’t boost your blood cholesterol levels, as was once thought, whether you boil, scramble, fry, or bake them.
Nutritional Value of Eggs
Nutritional Facts of Eggs
One big egg has less than 1 gram of carbohydrates, making eggs a low-carb food. They have no fiber and very little sugar.
Per large egg, there are 5 grams of fat. The remaining fats are polyunsaturated and monounsaturated, with only about 1.6 grams being saturated fat. The yolk of an egg contains the majority of the fat. The total fat and protein content of the yolk amounts to around 55 calories.
A good source of complete, high-quality protein is eggs. The egg white contains the majority of it: A single big egg white contains 17 calories, 4 to 5 grams of protein, and almost little fat.
Health Benefits Of Eggs
- Maintains muscle mass – A good source of protein is eggs. Protein-rich diets can aid in the development and maintenance of strong muscles, which can be challenging as we age.
- Provides healthy fat – Although eggs do include saturated fat, they also contain polyunsaturated and monounsaturated fat, which are referred classified as “healthy” fats since they have been demonstrated to be effective in decreasing LDL or “bad” cholesterol and improving heart health.
- Increases eye health – The carotenoids lutein and zeaxanthin, which help shield our eyes from macular degeneration, are also abundant in eggs (age-related loss of vision).
- Increases brain health – Eggs are a great source of choline, which aids in brain development in utero and may guard against age-related memory loss and other cognitive impairments.
Vitamins & Minerals in Eggs
Important vitamins and minerals are present in eggs. They contain phosphorus, vitamin A (for healthy vision, skin, and cell growth), two B-complex vitamins that your body needs to convert food into energy, vitamin D (essential for the absorption of calcium), and phosphorus. A very good source of riboflavin, selenium, and choline can be found in eggs.
The Bottom Line
Canadians eat eggs in a variety of wonderful ways, from straightforward scrambled eggs to the fashionable Shakshuka. Eggs are also highly nutrient-dense because they are packed with protein, good fats, and vitamins A, D, and E as well as choline, iron, and folate. Here are all the justifications for including eggs in a balanced diet.
How many Eggs can I eat in a day?
The American Heart Association advises up to one egg per day for the majority of people, fewer for those with high blood cholesterol, particularly those with diabetes or at risk of heart failure, and up to two eggs per day for older people with normal cholesterol levels and who follow a healthy diet.
Should I eat eggs before or after exercise?
Eat your eggs ideally between one and two hours before beginning your workout. The eggs are low in calories, high in protein, and offer a lot of vitamins and good fats to help you get through your daily activities. Stomach cramps can result from eating too soon before your workout.
What are the benefits of Eggs?
- Raises good cholesterol
- Reduces risk of heart disease
- Provides a great source of vitamin D
- Maintains muscle mass
What is the best time to eat Eggs?
There is no ideal moment to consume eggs. Because eggs are a rich source of protein and can help to control blood sugar levels, some people like to have them for breakfast. They are a strong source of protein and can speed up metabolism, so some people prefer to have them later in the day or as part of a post-workout meal.