An egg has almost all the essential nutrients a body needs. It is full of vitamins and minerals, the perfect source of protein and averages about 75 calories. Inside the hard protective shell is a nutrient-rich yellow yolk that is surrounded by the protein-rich white. Eating one egg per day can add to a healthy and balanced diet.
Yolk
An egg yolk is full of the minerals calcium, magnesium, iron, phosphorus, potassium, sodium, zinc, cooper, manganese and selenium and the vitamins thiamine, riboflavin, niacin, pantothenic acid, B6, folate, B12, the fat soluble vitamins A, D, E, K and carotenoids. There are about 51 calories in an egg yolk, 11 calories from protein and 40 calories from fat. Egg yolks are have so many vitamins and minerals it is almost like taking a multivitamin.
White
An egg white is full of the minerals calcium, magnesium, iron, phosphorus, potassium, sodium, zinc, copper, manganese, selenium and the vitamins thiamine, riboflavin, niacin, pantothenic acid, B6, folate and B12. The real benefit to the egg white is the amount of almost fat-free protein it contains. There are about 15 calories in an egg white, almost 14 1/2 of which are protein.
Cholesterol
Eggs have a lot of cholesterol, especially in the yolk. A yolk has about 213mg of cholesterol, more than 70 percent of the recommended daily allowance of 300mg for a healthy person. However it is thought that saturated and trans fats have more of an effect on raising blood cholesterol than dietary cholesterol. To enjoy the other benefits of eggs without the cholesterol, eat only the whites.
Great Protein Source
According to the Egg Nutrition Center, eggs have the highest-quality protein of any food. A large egg has 6g of protein, 97 percent of which is absorbed by the body as amino acids. That's the highest rate among any food. Eggs and milk also have the highest biological value of protein.
Benefits
Egg are also known to improve the condition of the eyes with zexanthin and lutein, which are carotenoids known to reduce the development of cataracts and stop the degeneration of nerves in the eyes. The egg yolk has high levels of Choline that can regulate and improve the development of the brain.
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