Although there is truly no perfect food, some would argue that eggs come close. An inexpensive source of high-quality protein, eggs are versatile, nutritious and an essential ingredient for many baked goods and sauces. Once shunned as cholesterol bombs, nutrition experts now acknowledge that eggs should be a part of a healthful, balanced diet.
Nutrition Basics
One egg is considered to be the equivalent (for protein) to one ounce of meat. A large egg (about 50 grams) offers approximately 70 calories and 4.2 grams of fat. An egg offers no trans fat, carbohydrates, sugars or dietary fiber, but about 70 milligrams (mg) of sodium and 211 mg of cholesterol. The cholesterol is contained in the yolk of the egg. Although considered high in cholesterol, eggs are a good source of many essential nutrients.
Best Food Source of Choline
One of the egg's most important nutritional benefits is that it is the best source of a B vitamin called choline. Although the human body makes some choline, it's not enough to meet your needs without food sources. Choline is a key component of acetylcholine, a neurotransmitter, or brain chemical messenger that transmits messages to and from nerves, and between nerves and muscles. Choline is also a main component of cell membranes and two fat-like molecules in the brain that are important for overall brain function.
Excellent Source of B-Vitamins
Eggs are a good food source of certain vitamins and minerals essential for good health. Eggs are rich in riboflavin (vitamin B2). One large, fresh egg offers 0.2 mg, or 15 percent of the RDA for this nutrient. Riboflavin works as a coenzyme in energy metabolism. Eggs are also rich in vitamin B12, one of the few nonmeat food sources of this nutrient. One large egg offers 0.6 mcg, or 25 percent of the RDA. Vitamin B12 helps make new cells and DNA and is important for normal nervous system function.
Good Food Source of Minerals
One large, fresh egg provides nearly 96 mg of phosphorus, or 14 percent of the RDA for this nutrient. Phosphorus is essential for bone health, energy metabolism and the synthesis of DNA, along with vitamin B12. The same size egg is also a good food source of the trace mineral selenium, providing 15.8 mcg, or about 28 percent of the RDA. Selenium is the only mineral that acts as an antioxidant, preventing damage to cells and strengthening the immune system, as well as regulating thyroid function.
Rich Food Source of Lutein
Lutein is one of the carotenoids that acts as an important antioxidant. Egg yolks are rich in lutein. Intake of this carotenoid is linked to a decreased risk of age-related macular degeneration. According to Elizabeth Johnson, of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, natural lutein esters found in eggs may be more bioavailable than other forms of this nutrient, such as spinach. One such human study supporting this statement was published in a 2004 article featured in the Journal of Nutrition.
References
- "Nutrition for Foodservice and Culinary Professionals"; Karen Drummond and Lisa Brefere; 2007
- Nutrition Data for Eggs
- Journal of Nutrition; "Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men"; HY Chung, HM Rasmussen and EJ Johnson; 2004
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