Eggs are nutritional dense food that can supply every nutrition required by the body except fiber. White part of an egg is a complete protein that contain all nine essential amino acids required by human body. Egg white does not contain fat, all of the fat is available in yolk. Yolk is the nutritional dense part of the egg that contain high concentration of minerals when compared to egg white.
Nutrition in Eggs :
- Cholesterol (170 – 200 mg)
- Protein (5 – 7 gram depending upon size)
- Vitamin D (1.6 mcg)
- Choline (144 mg)
How Eggs Effect Health?
Egg is the richest source of dietary cholesterol, however, blood cholesterol levels are not related to dietary cholesterol within normal ranges. Cholesterol is required by the body to produce vitamin D, hormones and fat-dissolving bile acids. Large quantity of cholesterol is made in our body by the lever and it does not come from the food that we eat. Saturated and Trans Fats stimulate the lever to make cholesterol. Egg contain small amount of saturated fat – 1.5 g (Recommended daily limit of saturated fat is 16 g for woman and 19 g for man).
Eating 1 – 2 eggs a day is safe, however, it depends upon how much cholesterol you are getting from other dietary sources. Saturated fat in cheese, butter, sausage, bacon, cakes and muffins raises your blood cholesterol much more than the cholesterol in egg. Egg suppresses appetite, blood sugar spike and blood sugar dip.
See Also: Vitamin D: Deficiency, Dosage, and Sources
Sources
[1] https://www.egginfo.co.uk/egg-nutrition-and-health
[2] https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
[3] Soliman GA. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients. 2018 Jun 16;10(6):780. doi: 10.3390/nu10060780. PMID: 29914176; PMCID: PMC6024687.
[4] https://www.health.harvard.edu/heart-health/whats-your-daily-budget-for-saturated-fat
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