5 tips about egg nutrition

Eggs are tasty and quick to prepare by themselves and a handy ingredient in many recipes but how nutritious are they really? These tips will tell you all you need to know about the simple egg.

• Despite concerns about their high cholesterol content and possible contamination with salmonella, eggs remain a popular and economical form or nourishment.
• Eggs contain all the essential amino acids. In one egg, you get protein, B vitamins, vitamins A and D, zinc and iron.
• Eggs are an excellent source of vitamin B12, which is essential for proper nerve function. Because vitamin B12 is found only in animal products, people who do not eat meat can rely on eggs as an important source of this vitamin.
• Eggs are a good source of the antioxidants lutein and zeaxanthin, linked to a reduced risk of age-related macular degeneration, a leading cause of blindness in older adults.

• Lecithin — a natural emulsifier found in eggs — is rich in choline, which is involved in moving cholesterol through the bloodstream, as well as in aiding fat metabolism. Choline is also an essential component of cell membranes and nerve tissue.
• Although the body can make enough choline for its normal needs, some re­searchers have suggested that dietary sources may be helpful in reducing the accumulation of fat in the liver, as well as repairing some types of neurological damage.
• Research suggests that choline may be important for early brain development and may improve memory later in life.
• Any fear of salmonella poisoning can be put aside by thorough cooking. Fortunately, an egg's overall nutrient content is not affected by heat.

Dietary cholesterol is not as important a factor in raising blood cholesterol as saturated and trans fats are. But there are some people who are especially sensitive to the cholesterol in foods and do see a rise in their blood cholesterol after ­eating cholesterol-rich meals.

• One large egg contains about 70 calories, six grams of protein, five grams of fat (of which less than two grams is saturated fat), and about 190 milligrams of cholesterol.
• Studies show that for most healthy people, it is the total fat, especially saturated fat (found in fatty meat, chicken skin, full-fat dairy products, coconut and palm oil) and trans fats (found in processed and snack foods), that have the greatest effect on blood cholesterol levels.
• If you already have a high level of cholesterol in your blood, it’s wise to limit the fat rich egg yolk to a maximum of four a week.

Only the yolks of eggs contain cholesterol. In fact, the whites can be used to replace whole eggs or just the yolks in many recipes without losing taste or texture.

For example, you can replace one whole egg with two whites, or you can substitute beaten whites instead of a whole egg to coat foods for frying. You can also buy pourable liquid egg-white products that can be used for baking and omelettes.

Bon appetit!

Pros:

• Eggs are an excellent source of protein, B vitamins, vitamins A and D, zinc and iron.
• Eggs are a source of the antioxidants lutein and zeaxanthin.

Cons:

• Yolks are high in cholesterol.
• Eggs are a common cause of food allergy.
• Eggs have a risk of salmonella if not fully cooked.

Eggs are packed with much of the nutrition you need for daily protein requirements and you can prepare them in so many ways. With these tips, you can add them to your diet with the best plan for health.