How Nutritious is Egg to the body

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains

• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA
• Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E

Fast facts on eggs:

• Eggs are considered to be one of the best sources of protein available.
• Around 9 percent of an egg's content is fat, found almost exclusively in the yolk.
• Eggs are known for containing cholesterol.
• They are one of the most commonly consumed animal products in the world.

Benefits

There are several health benefits that can be derived from eggs, including:

• Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
• Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
• Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
• A healthy immune system: Vitamin A, vitamin B-12, and selenium are key to keeping the immune system healthy.
• Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disese
• Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.
• Eyesight: Lutein and zeaxanthin help to prevent mascular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision.
• Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.
  
   Some of Egg's Nutrition
  

  Protein

  A medium-sized egg weighing 44 grams typically contains 5.53 grams of protein. Around 12.6 percent of the edible portion of an egg is protein, and this is found both in the yolk and the egg white.
  

  Fats

  One large egg contains about 5 grams of fat. The majority of fat in an egg is unsaturated and is regarded to be the best type of fat to be included in a balanced diet. Saturated fats should be limited to less than 10 percent of your daily calories. For example, a diet consisting of 1,800 calories should limit saturated fat to no more than 20 grams. A large egg contains less than 2 grams of saturated fat.
  

  Omega-3 fatty acids

  Eggs are also a rich supply of omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA), which helps with the maintenance of brain function and normal vision.
  These fatty acids are most commonly found in oily fish, and so eggs provide an alternative source for people that are unable to eat fish.
  

  Eggs and cholesterol

  One medium-sized egg that weighs 44 grams typically contains 164 milligrams of cholesterol. However, evidence has shown there is little, if any, relationship between some of the cholesterol found in food and in the heart.