Whole eggs are among the most nutritious foods on earth! Eggs are loaded with vitamins, minerals, high quality proteins, good fats and various other nutrients. Eggs contain small amounts of almost every vitamin and mineral required by the human body. Almost all the nutrients are contained in the yolk so eating a whole egg (as with most food) is the best way to eat it.
Recently the American Heart Association revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins and minerals.
A single large boiled egg contains:
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc, Iron, Potassium, Maganese and many more.
Eggs are the gold standard for protein, they contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them. Protein is essential for a healthy body. Proteins provide the building blocks for growing organs and muscles and it helps repair muscles after a work out.
Because eggs have a significant amount of high quality proteins and good fats and only trace amounts of carbohydrates they are a great option for breakfast. Eggs don’t trigger the roller-coaster effect of the insulin cycle so you wont feel that high and low feeling that you would from eating sugary cereals. And don’t worry about the fat, eggs for breakfast can actually help you lose body fat not gain it. Proteins create a full and satisfied feeling quicker than carbs would so you are unlikely to overeat high-protein foods like eggs and they help you feel full longer. Pair eggs with some veggies for fiber instead of bacon or cheese and you’re off to a great start.
Not all eggs are created equal. When possible buy organic, free-range or local eggs as those have the most nutritional value.