Eggs – Nutrition Value and Health Benefit

Eggs an inexpensive but highly nutritious food, provide balanced nutrients that impact human health. Eggs contain ample essential proteins, fats, vitamins, minerals, and bioactive compounds, and their compositions and net amount could be influenced by strain, age, hen diet, and environmental conditions. The nutrients to energy density ratio of one egg is high with many essential nutrients as shown in [rx]. A medium-sized boiled egg (50 g) contains 78 kcal energy, 6.29 g protein, 0.56 g carbohydrate, and 5.3 g total fat, of which 1.6 g is saturated, 2.0 g is monounsaturated, 0.7g is polyunsaturated, and 186 mg is cholesterol. As for micronutrients, egg contains a variety of minerals (calcium, iron, magnesium, phosphorus, potassium, sodium, and Zinc) and most vitamins (thiamin, riboflavin, niacin, vitamin B₆, folate, vitamin B₁₂, vitamin A, vitamin E, vitamin D, and vitamin K) except for vitamin C. Some of these nutrients, such as zinc, vitamin A, vitamin D, and vitamin E, may not be enough in a western diet.

Eggs – Nutrition Value and Health Benefit

• Egg-in-a-Hole Breakfast Sandwich – Crusty bread, gooey cheese, and creamy avocado are all you need to have a fantastic morning — besides a napkin for the inevitable (but glorious) yolk explosion.
• Smoked Salmon Deviled Eggs – Few things can make creamy, lemony deviled eggs better, with the exception of smoked salmon. It’s chopped and mixed into the filling and placed on top for a salty, silky addition throughout. Even if you can’t pronounce hors d’oeuvres, you sure can enjoy them.
• Cloud-Egg Croque Madame – The runny yolk that cascades down the sides of this crispy, gooey croque madame and the insanely fluffy egg white on top make this breakfast so good, there’s no way it’s legal.
• Bite-Size Eggs Benedicts – Tiny-fy this brunch classic by making it on a sliced baguette, but definitely don’t go light on the hollandaise.
• Parchment Baked Eggs – When the sink is already full of dirty dishes, turn to these dish-less baked eggs, cooked with sweet potatoes, mozzarella, and smokey spices inside of a very French parchment pouch.
• Asparagus and Goat Cheese Frittata – Need to get rid of a dozen eggs? Toss them in a cast-iron skillet with olive-oily asparagus and soft, tangy goat cheese for a meal that would impress your mom.
• Shakshuka – You’re standing in the kitchen, eyes still halfway open, sipping on coffee like a zombie. Suddenly, the aromas of sizzling tomatoes, onions, red pepper, and spices waft into the air, and you’re awake as can be.
• GreenShakshuka – This shakshuka proves that green breakfasts aren’t limited to cold smoothies. Wake up to something hot ‘n’ spicy with this tomatillo-spiked brekkie, ideal for eating with crusty bread.
• Superfood Egg Sandwich – The old-school egg salad sando gets a superfood makeover with Greek yogurt, spinach, healthy seeds, avocado, and watercress shoots. Pile it on whole-grain bread, and you’ll have a sandwich the office will envy.
• Microwave Poached Egg – A fancy-shaman cycle poached egg can be yours after less than a minute in the microwave. Place it tenderly atop toast, salads, or whatever is left over from dinner last night.
• Egg Nutrition Facts – The following nutrition information is provided by the USDA for one large hard-boiled hen’s egg (50g).
• Carbs – Eggs are a low-carb food, providing but 1 gram of carbohydrate in one large egg. they need a small amount of sugar and no fiber.
• Fat – There are 5 grams of fat per egg. About 1.6 grams is saturated fat, and therefore the rest is polyunsaturated and monounsaturated fat. Preparing eggs with fat (like frying them in butter or oil) will add fat and calories to your Dish. Most of the fat in an egg is contained within the yolk. The yolk provides about 55 calories worth of fat and protein.
• Protein – Eggs are a good source of high-quality protein. Almost 4 to 5 grams protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help with weight loss.
• Vitamins and Minerals – Eggs provide important vitamins and minerals. They contain vitamin D (important for the absorption of calcium), phosphorus, vitamin A (for healthy vision, skin, and cell growth), and two B-complex vitamins that your body needs to convert food into energy. Eggs are also a very good source of riboflavin, selenium, and choline.
• Helps Maintain Muscle Mass – Eggs are a good source of protein. Eating foods with protein can help you to build and maintain strong muscles, which can become more difficult as we age.2
• Provides Healthy Fat – While eggs do contain saturated fat, they also provide both polyunsaturated fat and monounsaturated fat, which are considered “good” fats because they have been shown to be helpful in lowering your LDL or “bad” cholesterol and boosting heart health. The American Heart Association recommends limiting saturated fats to about 13 grams per day if you typically consume about 2,000 calories daily.
• Promotes Eye Health – Eggs are also high in the carotenoids lutein and zeaxanthin, which help protect our eyes from macular degeneration (age-related loss of vision).

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