Crack open an egg and you find a wealth of nutrients. Eggs contain a wide variety of nutrients compared to their calorie count (75 per Large egg) which is why they are called nutrient dense. Eating nutrient-dense foods helps us satisfy our nutrient needs without excess calories. The nutrient density benefit of eggs is especially important for older adults and anyone who is overweight.
Eggs are best known as a high-quality protein source. All the essential amino acids, which are the building blocks of protein, are found in the proteins in eggs. A good source of the B vitamin riboflavin are eggs and they also contain varying amounts of a number of other nutrients, including vitamins A, B12 , D and E and folate and the mineral iron. Learning about the importance of some egg nutrients, such as choline, lutein and zeaxanthin is what the scientists have only just begun to do.
Now, choline is thought to be very important in the development of fetal brain and memory functions. In fact, defective memory or lower memory capabilities that last throughout life can be the result if there is lack of sufficient choline during pregnancy. Choline is essential for normal functioning of all cells and assures the structural development and signaling functions of cell membranes. Some studies suggest that choline may also improve both verbal and visual memory capacity later in life. Choline may help prevent heart disease, fatty liver and neural tube defects as well as shown in the research. A single large egg yolk which provides 125 mg, at least 25% of our daily needs is a significant source of choline.
Shown to help prevent cataracts as well as age-related macular degeneration (AMD), the leading cause of blindness in people 65 and older are lutein and zeaxanthin which are two yellow-orange plant pigments called carotenoids. Lutein and zeaxanthin accumulate in the eye lens and macular region of the retina. What these scientists think is that these carotenoids may protect the eye from damage due to oxidation. As shown in some studies, generous intakes of these antioxidants are associated with up to 20% less cataract risk and up to 40% less AMD risk. According to one study, lutein may also help when it comes to reducing the risk of heart disease.
Some foods, such as dark green leafy vegetables, contain more lutein and zeaxanthin than egg yolks (150 to 250 mcg lutein and about 213 mcg zeaxanthin per Large egg yolk, depending on the hen’s diet). Egg yolks contain fat which is why research indicates that the human body absorbs the lutein and zeaxanthin from egg yolks more easily than it absorbs the lutein and zeaxanthin from other sources.
Altogether, when you choose eggs as a high-quality protein source, you get a bonus of many other needed nutrients, from vitamin A through choline, lutein and zeaxanthin. Beyond their good nutrition, however, eggs are also economical and quick and easy to prepare in a host of different ways. That’s pretty much a miracle!
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