Eggs Are Great Source of Nutrients
An egg is really three separate foods, the whole egg, the white, and the yolk, each with its own distinct nutritional profile. A whole egg is a high-fat, high-cholesterol, high-quality protein food packaged in a high-calcium shell that can be grounded and added to any recipe. The proteins in eggs, with sufficient amounts of all the essential amino acids, are 99 percent digestible, the standard by which all other proteins are judged.
The egg white is a high-protein, low-fat food with virtually no cholesterol. Its only important vitamin is riboflavin (vitamin B2), a visible vitamin that gives egg white a slightly greenish cast. Raw egg whites contain avidin, an antinutrient that binds biotin a B complex vitamin formerly known as vitamin H, into an insoluble compound. Cooking the egg inactivates avidin. An egg yolk is a high-fat, high-cholesterol, high-protein food, a good source of vitamin A derived from carotenes eaten by the laying hen, plus vitamin D, B vitamins, and heme iron, the form of iron most easily absorbed by your body.
One large egg packs 6.25 grams of protein, 75 calories and 13 essential vitamins and minerals. Most of the protein is contained in the egg white, while vitamins, minerals, fats, carotenoids (orange/red/yellow pigments) and cholesterol are contained in the yolk.
One large egg white has 4 g protein, but no Eat or cholesterol. One large egg yolk has 6 g fat (1.7 g saturated fat), 272 mg cholesterol, 3 g protein, and 970 IU vitamin A (19.4 percent of the RDA for a man, 24 percent of the RDA for a woman).
One large egg contains about 213 milligrams of cholesterol, but the American Heart Association no longer restricts the number of eggs a person can eat, as long as that person’s total cholesterol is kept to 300 milligrams per day. Years of cholesterol feeding studies show that dietary cholesterol has only a minimal effect, if any, on blood cholesterol levels.
Eggs are convenient to keep on hand:
* Enjoy a satisfying scrambled egg, omelet or frittata (an Italian omelet with diced vegetables and meats) in less than 15 minutes
* Mix eggs with other ingredients from all groups on the Food Guide Pyramid to make a versatile, complete meal
* Combine eggs with leftover vegetables, pasta or chicken for creative meals that are easy, inexpensive and nutritious
Eliminate risk of food-borne illness:
* Wash hands before and after handling raw eggs
* Separate raw eggs from other foods, especially those that will not be further cooked
* Store eggs in the carton in the coldest part of the refrigerator
* Cook eggs and egg dishes thoroughly; recipes containing eggs should be cooked to 160 degrees Fahrenheit
The most nutritious way to server egg is with extra whites and fewer yolks to lower the fat and cholesterol per serving. Those on controlled-fat, low-cholesterol diet or low-protein diet should exclude this food.
Tags: blood cholesterol levels, dietary cholesterol, egg omelet, egg white, egg yolk, essential amino acids, essential vitamins and minerals, high protein food, high protein low fat food, mg cholesterol, quality protein, raw egg whites, vitamin b2, vitamins minerals, yellow pigments