Obesity and disease rates are rising in the U.S., according to the University of Kentucky. Following a healthy diet in combination with exercise can lower obesity and disease risk. Including eggs and meat in the diet adds nutritional value to fight disease. These foods contain many nutrients. The Egg Nutrition Center reports that one egg has 13 essential minerals and vitamins packed into 70 calories.
Benefits
Eggs provide many vital nutrients. Eggs contain essential nutrients such as choline, selenium, riboflavin and protein. An egg contains 23 percent of daily choline needs. Choline helps normal cell function and helps promote brain and memory development in infants. An egg also contains 23 percent of your selenium needs. Selenium acts as an antioxidant to prevent tissue breakdown. Antioxidants help prevent illness by protecting against damage from free radicals. Riboflavin helps produce energy in the body, and an egg contains 14 percent of your daily needs for this vitamin. Protein helps repair muscle tissues and promotes muscle growth and maintenance. Eggs also contain zinc, pantothenic acid, iron and folate, as well as vitamins B12, D and B6. Eggs provide unsaturated fats as well. Fat functions as an insulator for the body. Fat also helps build hormones and cell membranes. Eggs also contain cholesterol, which helps keep fat levels stable in the body and also produces hormones.
Meat contains similar nutrients to eggs. Meat provides cholesterol, protein, fat, iron, zinc and niacin. Iron helps provide oxygen to muscles. It helps muscle contraction as well. Zinc promotes a healthy immune system, reproduction and growth. Niacin helps release energy in the body.
Types
Beef, chicken, fish and turkey are examples of meat. Beef comes in a variety of cuts, such as chuck, ribs, flank, shank and round. Fish is classified as freshwater or saltwater, depending on its natural habitat.
Eggs come in several varieties, but most people eat chicken eggs. Varieties include brown, organic and processed eggs. The color of shell depends on the breed of the hen. Organic eggs do not use growth hormones or antibiotics in production. Examples of processed eggs include liquid egg whites sold in cartons.
Considerations
Certain cuts of meat contain higher amounts of fat than other varieties. Beef cuts such as round and loin provide the leanest choices. Method of preparation can also alter fat content. You should broil, grill or pan-broil meat to reduce fat content. These types of preparation do not use oil, so you can save on fat grams.
Misconceptions
Eggs yolks' high cholesterol can affect blood cholesterol levels. However, eggs contain many nutrients that lower the risk for heart disease, according to the Harvard School of Public Health. Research suggests that cholesterol in food has a smaller effect on blood levels than fat in the body. Eating an egg a day will not increase risk of heart disease in healthy people, but eating more than 1 egg per day can increase the risk of heart disease in future years.
Warning
Eggs and meat contain high amounts of protein. Eating too much protein causes strain on the kidneys, which help process protein in the body by breaking it down into smaller amino acid components.
Eggs and certain varieties of meat contain fat. Consuming excess fat can raise risk of cardiovascular and heart disease.
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