Nutritional Value of Eggs

Eggs are an excellent source of minerals, vitamins and proteins. Since a long time, eggs have been recommended as an ideal nutritional supplement. The most commonly eaten eggs are that of chicken, however, eggs of birds like ducks, turkey and quail are also eaten in many parts of the world. The nutritional value of chicken eggs is lesser than the nutritional value of other birds' eggs in terms of mineral content and cholesterol percentage. The nutritional value of eggs makes it an essential constituent of our diet.

Yolk and albumen are the two parts of an egg. While yolk is the inner yellowish part of an egg, albumen is the external white part. An egg's nutritional value is due to the various proteins, minerals and vitamins that is present in the egg white part or the albumen. Albumen is made up of 99% water and constitutes nearly two-third of the entire egg's weight. The yolk of an egg also consists of proteins and minerals, however, it is found to have higher cholesterol levels. Hard-boiled egg and raw eggs surprisingly have different nutritional values.

Nutrition Facts About Eggs
Below are certain nutritional facts on eggs.

Energy Value in Eggs
The energy value of a food is calculated from the knowledge of the macro-nutrient composition of the food. This energy value is expressed as calories or kilojoules. An average sized egg has an energy value of 78 kilocalories. We know that 4.2 kilojoules = 1 kilocalorie. Therefore, 78 kilocalories equal to 324 kilojoules. Consuming one egg per day, contributes to 3% of the average energy requirements for an adult.

Protein Content
Eggs are one of the best sources of proteins. The biological value of proteins in eggs is very high, owing to the high contents of amino acids present in the eggs. It has been found that one egg consists of 6 grams of protein content and at least 9 amino acids. Proteins constitute nearly 13% of the weight of an egg. Proteins are found in both, the albumen and yolk, however, it is more prominent in the albumen part. Proteins increase the eggs nutritional value and so, diet containing high content of protein, that is preferred by people who want to increase weight and build strong muscles, always includes eggs.

Vitamin Content
With the sole exception of vitamin C, eggs contain almost all vitamins. In particular, eggs are a rich source of vitamin B, especially B12 and B2 (called riboflavin). Vitamins A, vitamin D and some amounts of vitamin E are also found in eggs.

Minerals in Eggs
For a healthy body, many important minerals are required. Eggs, in particular, are a rich source of iodine and phosphorus. Iodine as we all know, is very useful for regulating the thyroid hormone and phosphorus is equally essential for the bones.

Fat and Cholesterol in Eggs
Nearly 12% of the content of an egg is fat. Fat is found mostly in the yolk and very less percentage of the fat is contained in the albumen. The fatty acids contained in eggs are polyunsaturated (17%), monounsaturated (44%) and saturated (32%). The nutritional value of eggs in terms of cholesterol content is that, an egg contains 213 mg of cholesterol. Cholesterol content in eggs is considered to be a debating point in today's time. The cholesterol content in eggs is mainly contained in the yolk part, therefore, dietitians nowadays suggest the inclusion of three white eggs in the diet, instead of two eggs with the yolk. The eggs nutritional value is considered to be lessened by the cholesterol levels, however, when we look at various other benefits, this issue is not a big factor.

Eggs Nutritional Benefits
The nutritional value of eggs makes it an essential part of the daily diet. Some of the important nutritional benefits of eggs are as follows.

• Eating eggs on a regular basis strengthens the immune system.
• Eggs are good for eyes and they prevent macular degeneration.
• Including egg in our diets lowers the risk of developing cataracts.
• Eggs help in reducing the risk of breast cancer.
• Eggs foster healthy growth of hair and nails due to the high sulfur content, vitamins and minerals.
• Eggs contain the naturally occurring vitamin D and are beneficial for eyes and skin.
• Eggs contain a nutrient called choline that is useful in the regulation of the nervous system, brain and cardiovascular system.

Eggs are one of the best poultry foods for bodybuilding supplements. They are recommended by almost every gym trainer and expert. The white egg proteins are preferred by people who complain of high cholesterol content in eggs. Eggs are definitely beneficial for our health, so we must include eggs in or balanced diet programs.