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| Almost all the nutrients needed by the body are easily found in eggs | Photo: Pexels |
There is no substitute for eggs for a full day's worth of nutrients. Because, almost all the nutrients required by the body are easily available in eggs. One egg normally provides 155 to 160 kilocalories of energy. Eggs contain ingredients like protein, fat, sodium, potassium, vitamin D, folate, choline, vitamin A, vitamin D, vitamin E, lutein and G-xanthan.
Which egg is more nutritious?
Since the price of red eggs is slightly higher in the market, most people think that red eggs have more nutritional value. In fact, this is not the case. The nutritional value of both red and white eggs is almost the same. The price depends mainly on the cost of raising the egg-laying hen, not on the nutritional value.
The amount of ingredients you will find in an egg
- Fat: 4.8 grams
- Cholesterol: 186 milligrams
- Sodium: 71 milligrams
- Potassium: 69 milligrams
- Protein: 6.3 grams
- Calcium: 28 milligrams
- Iron: 0.9 milligrams
- Vitamin D: 1 microgram
- Carbohydrates: 0.4 grams
In addition, eggs are high in beneficial fats, which are rich in omega-3 fatty acids. Therefore, these eggs are good for patients with heart disease, cholesterol, and high blood pressure.
How to eat to get more nutrients
Boiled eggs: To get the most nutrients from eggs, eat boiled eggs. They contain the most calories and all the nutrients are intact. However, half-boiled eggs can be very harmful to the body. Vomiting and diarrhea can start after eating half-boiled eggs.
Fried or poached: Fried or poached eggs are also good, but they are not as good as boiled eggs. And in poaching, the yolk remains almost raw. However, care should be taken to limit the use of oil. It is better if you can eat them water poached. It does not contain oil.
Raw eggs: There is no basis for the idea that eating raw eggs provides more nutrients. Rather, raw eggs contain a type of protein called avidin, which prevents biotin from working in our body. That is why eating raw eggs can damage the skin and hair.
Should you eat egg yolks or throw them away?
Recent studies have shown that the cholesterol in boiled egg yolks is not bad for the body, but rather helps meet a portion of the human body's daily cholesterol needs.