Eggs are one of the most nutritious foods that are easily available and affordable by everyone. Eggs supply a near complete range of nutrients despite being modest in calories. There are many kinds of eggs and grades, but nutritionally, this is of little significance.
A typical chicken egg weighing 60 grams with shell intact, provides around 85 calories, which is about the equivalent of a large apple. This is in addition to about 6g of protein and 6g of fat. This may be surprising to many people that eggs have little calories, but closer inspection reveals that an egg is 75% water, and the remainder is about 12% protein and 12% fat. All this for a bundle of vitamins and minerals make eggs an ideal food for daily consumption.
Eggs are nutritious foods
The protein of eggs is considered to be of the highest quality, and consequently, many protein powders are made from egg extracts and/or soy. The protein is mainly concentrated in the egg white, or albumen, with the remainder in the egg yolk. The iron and zinc content in eggs is high, and so are vitamins A, B group, D, and E, especially vitamin A. The orange color of egg yolk is derived from the diet of chickens (which comprise plant matter) that contain pigments called xanthophylls. Most of the vitamins, minerals and fat are concentrated in the yolk part of the egg.
The difference between free-range eggs, omega-rich eggs, organic, and others is not really significant whatsoever, if you eat a balanced diet that combines nutrition and calories in a balanced way. However, organically certified eggs are recommended over mass produced eggs, because of the more natural and humane conditions in which the chickens are kept. “Organically certified” eggs have more natural methods of producing the eggs, and have a lesser chance of containing any artificial chemicals or hormones which could be fed to chickens kept in mass production poultry farms.
In the past, some weight loss diets comprising several hard boiled eggs a day were quite popular, but unfortunately they were never proven to effectively reduce weight. The theory was that more calories would be burned up in the digestion of the eggs than the actual calories contained within the eggs. Since eggs were almost like natural “multivitamins” due to their high concentration of vitamins and minerals, it was assumed that such diets based almost wholly on eggs would help to shed weight. Such diets soon faded from the scene, however.
Cholesterol in eggs high?
A supposedly negative aspect of eggs is their high cholesterol content. This is not really an issue why you should be avoiding eggs, because cholesterol intake should be viewed in the context of the entire day’s diet, and not just based on a few eggs you eat in a day or week. Many studies have been conducted on the cholesterol content of eggs, but till today, the results are still inconclusive. If you’re worried about the cholesterol content of eggs, you can avoid the yolk. However, discarding the yolk which contains the cholesterol will also do away with a lot of the nutritional value of eggs, because most of the vitamins and minerals are in the yolk as well.
Nowadays, many egg substitutes are popular, so you may want to try them out instead of eggs. Egg substitutes are usually made from skim milk, soy, egg whites, and emulsifiers. They still contain a lot of protein, but have much more calorie content than normal eggs. However, their cholesterol content is a lot less than that of eggs, and they can be used to replace eggs in many dishes and diets.