The one food that doctors recommend if you are running low on vitamins is, the one and only, eggs.
You may be having it already but chances are that you do not know the nutritional value that one whole egg offers. Though the food has battled many controversies with regard to its high cholesterol content, it came out clean and can be had without hesitations.
The nutritional value of an egg
Eggs pretty much contain all the vitamins and many minerals that are essential for a good health.
Vitamin B2: 15% of the RDA
Vitamin A: 6% of the RDA
Vitamin B5: 7% of the RDA
Selenium: 22% of the RDA
Folate: 5% of the RDA
Phosphorus: 9% of the RDA
– They contain Vitamin D, Vitamin E, Vitamin K and Vitamin B6 in decent quantities.
– They also contain Calcium, Iodine, Magnesium, Omega-3, Copper, Iron and Zinc besides 6 grams of protein, 5 grams of healthy fats and 1.6 grams of saturated fats.
– They have all the amino acids in the right ratio.
– Eggs are known to contain the highest biological value for protein.
– An egg also contains carotenoids, such as lutein and zeaxanthin, known to contain disease-fighting properties.
– It contains choline which is essential for brain health. Choline build cell membranes and helps in other brain functions.
Why it’s not bad for the heart
One egg can contain about 200 mg of cholesterol, a figure that amounts to two-third of one’s daily cholesterol requirement. This is the reason which contributed to eggs being deemed as bad years ago. But later research suggested that high cholesterol in the blood is more a result of foods rich in saturated fats such as dairy products and fatty meats rather than cholesterol rich foods.
Eggs contain High Density Lipoprotein (HDL) or better known as ‘good cholesterol’. Higher levels of HDL can in fact lower the chances of heart diseases and strokes.
But one needs to remember that all eggs are not the same. The quality and nutritional content depends on the kind of rearing that the hens have got. The best kind of eggs are organic, Omega-3 enriched or pastured.