The humble egg has impressive health credentials. Nutritionist Jo Lewin shares recipes, nutritional highlights and tips on choosing a good egg.

Speaking of eggs, of course, many people will surely love it. Both eggs poultry such as chickens or eggs of birds have been widely consumed by all ages, ranging from children, adults and even the elderly. As age advances, the egg has become one of the basic needs for humans.
Eggs have been used for various things, such as for the daily consumption of food, ingredients for baking, ingredients to make a variety of dishes, some are using it to add strength and vitality, or even exist that utilize eggs as a facial mask to add beauty and health skin. Before we discuss more about the benefits of eggs, it is better we need to know a little bit about the nutrients contained in the egg.

Health Benefits Of Eggs Amazing Tips

Chickens or Quail eggs
Quail eggs have a similar flavour to chicken eggs, but their petite size (five quail eggs are usually equal to one large chicken egg) and pretty, speckled shell have made them popular in gourmet cooking. The shells range in colour from dark brown to blue or white. Quail eggs are often hard-boiled and served with sea salt.

 Chickens or Duck eggs
Duck eggs look like chicken eggs but are larger. As with chicken eggs, they are sold in sizes ranging from small to large. Duck eggs have more protein and are richer than chicken eggs, but they also have a higher fat content and more cholesterol. When boiled, the white turns bluish and the yolk turns red-orange.

Brain Development
Egg yolks are one source of B-complex vitamins and choline are known to assist the function of the nervous system. Choline also helps brain development in the fetus when taken by pregnant women. 

Eggs promote brain health
Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement.
Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for foetal brain development and lifelong memory enhancement. In experiments with rats, memory function in the aged rat was in part determined by what the mother ate. Mothers, the message is clear – make a lifelong investment and eat your eggs!

Eggs help to prevent cataracts and to protect eye sight
A good dietary intake of eggs, spinach and broccoli is associated with a significant decrease in cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease).
Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in keeping the eyes healthy. It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthine is therefore very important from childhood onwards throughout the life cycle.

Eggs best quality protein
Protein is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue. Eggs are champions at providing high quality protein. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. A complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue.
Egg, milk and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality, with a rating of 100. Compared to eggs, milk is rated at 93 and fish and beef at 75. One egg has approximately the same protein content as 30g cooked meat, fish or poultry. And apart from being the most versatile and best source of protein in our diet, it is also the least expensive.

Eggs can help to protect our bones
Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.

Maintain Permanent Weight Loss
Eggs are the best source of protein containing all essential amino acids for the human body. They help control the rate at which the body absorbs calories. When eggs are used to manage your weight, you should choose foods that provide the maximum amount of nutrients with as little as the amount of calories. Eggs are a great nutritional value for those trying to lose weight and maintain healthy weight.

Healthy heart (Cardiac) and prevent Cancer
Raw eggs are rich in antioxidants play a role in maintaining heart health. In the two raw eggs, two times more antioxidant content higher than one apple. Eggs also can prevent breast cancer in women. In a study found that women who ate the eggs by about 6 eggs per week, it can lower the risk of developing breast cancer by 44%.

Relieve Impaired Lung
In some cases, eating raw eggs was also a potent cure disorders of the lungs, especially with emphysema.

 Maintain of Stamina
Raw eggs are consumed not only maintain hormonal balance, accelerate metabolism, and facilitate the circulation system, but also maintain stamina and overall body health.

Healthy skin and eliminate acne
It turns out that eggs can also be used to eliminate acne. The trick is to memfacialkan white egg on the face with acne, it is enabled to treat acne that is inflamed and make the skin softer and firmer.

Healthy Hair and Nails
By applying egg on the scalp, and leave it for 30 minutes, then rinse with clean water and wash it until the rest of the missing eggs. It can overcome dandruff scalp. In addition to eliminating dandruff, eggs also help the health of hair and nails from within the body, because the egg has a high sulfur content, and a variety of vitamins and minerals. Those who eat eggs on a regular basis then it will have to grow hair faster.

Eggs are a healthy food that is good consumed by anyone, but all still there are limits. The eggs will be very beneficial for health if we are wise in taking it and not excessive.

Nutritional highlights
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin - the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a 'complete' source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.

One large egg contains

78 calories 6.3g protein 5.3g fat 1.6g saturated fat 212mg cholesterol.

Nutritional Content of Eggs

As an example that every 100 grams of egg contains the following nutrients:
- Energy = 162 kcal
- Protein = 12.8 g
- Fat = 11.5 g
- Carbohydrates = 0.7 grams
- Calcium = 54 mg
- Phosphorus = 180 mg
- Iron = 3 mg
- Vitamin A = 900 IU
- Vitamin B1 = 0.1 mg

Benefits of eggs for health

Eye Health
The content of carotenoids present in the egg yolk, particularly carotenoids lutein danzeaxanthin, very beneficial for eye health. According to the researchers, Carotenoids are pigments that give yellow color to egg yolks, can reduce the risk of age-related diseases degeneration and cataracts. This substance acts as an antioxidant for the eyes, fight free radicals which can damage some parts of the retina that can affect the eye’s ability to focus.

Eggs help to improve performance
Eggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg and whole-wheat/low GI bread provides the perfect breakfast to perform well in a challenging environment.

Eggs help iron out problems
Many people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements. 

Eggs improve nutrient of the diet
The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food can play in ensuring nutrient adequacy.

Eggs don't increase blood cholesterol
Eggs received a lot of bad publicity due to their cholesterol content of 210mg per egg yolk. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease.
To put things into perspective, it is important to realise that foods high in fat, especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol in food. Eggs should be recognised as an inexpensive, versatile and easily digestible source of protein.

Eggs can help to promote weight loss
Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.
In one study where a breakfast of bagels, cream cheese and yoghurt were compared to a breakfast of two eggs, toast and jam (same amount of kilojoules), the latter group stayed fuller for longer and reduced their kilojoule intake at lunch by 29%.
At  large egg, eggs actually add few kilojoules for all the nutrients they provide. When teamed up with whole grains (for example whole-wheat bread) and fruit or vegetables they are a complete meal, readily available, easy to prepare and inexpensive, making them a useful tool in weight-loss programmes. 

Eggs are great for the eyes. 
According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
 In another study,researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
Eggs are one of the only foods that contain naturally occurring vitamin D.
Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
 Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

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