Eggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C.The nutrient density of eggs makes them a valuable contributor to a nutritious diet. Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.
Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.
Eggs are rich in several nutrients that promote heart health such as betaine and choline. During pregnancy and breast feeding, an adequate supply of choline is particularly important, since choline is essential for normal brain development. If you are eating eggs during pregnancy however, ensure you cook until the whites and yolks are solid. In traditional Chinese medicine, eggs are recommended to strengthen the blood and increase energy by enhancing digestive and kidney function.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains (1):
- 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.
Here are some eating egg benefits
- Boost your weight loss
- Take in essential minerals
- Indulge in low-calorie protein
- Prevent breast cancer
- Get your vitamins