Detailed nutritional analysis reveals that a single egg contains approximately 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 milligrams of sodium, and 210 milligrams of cholesterol. Eggs are also an excellent source of vitamins A, D, and B12, as well as choline, an essential nutrient in various metabolic processes. Thus, aside from its cholesterol content, an egg is a healthy choice for breakfast, lunch, or dinner.
A serving of two eggs provides a wealth of nutrients beneficial for health. Illustrative image.
With its rich and diverse nutritional profile, eggs offer benefits to nearly every organ in the body. Specifically:
– Eye Health: Eggs contain numerous antioxidants, such as zeaxanthin and lutein, which can reduce the risk of macular degeneration and cataracts. Additionally, the vitamin A in eggs plays a crucial role in preventing various eye conditions.
– Strong Bones and Healthy Hair: Consuming eggs provides the body with vitamin D, which enhances calcium absorption, helping to prevent osteoporosis and promote stronger hair and nails. The amino acids and minerals in eggs also reduce the risk of biochemical imbalances, contributing to healthier hair.
– Brain Health: Eggs are rich in choline, a nutrient similar to vitamin B that is vital for cell membrane formation and the production of brain signaling molecules. A choline deficiency can lead to cognitive decline and neurological disorders.
– Omega-3 Fatty Acids and Triglyceride Reduction: Eggs are a source of omega-3 fatty acids, which help lower blood triglycerides, thereby reducing the risk of cardiovascular diseases.
Despite being hailed as a superfood, improper consumption or combination of eggs can have adverse health effects. Traditional medicine practitioner Đỗ Minh Tuấn (Hanoi Oriental Medicine Association) warns against six dangerous ways of eating eggs. Specifically:
– Avoid Raw or Runny Eggs: Undercooked eggs can harbor Salmonella bacteria, causing abdominal pain, diarrhea, and fever. Traditional medicine also discourages raw eggs due to their difficulty in digestion and potential to cause dampness and spleen damage. Studies suggest that fully cooked boiled eggs are the healthiest option, as runny or fried eggs may still pose bacterial risks and contain excessive oil.
Eggs should never be paired with soy milk, yet many people still do so. Illustrative image.
– Avoid Pairing with Soy Milk: Soy milk contains compounds that inhibit protein digestion, reducing nutrient absorption from eggs. This combination can cause bloating and indigestion, especially in individuals with weak spleen and stomach.
– Avoid Combining with Pig Brain: Both eggs and pig brain are high in cholesterol. Consuming them together can lead to phlegm, blood stasis, and increased risks of cardiovascular diseases and high blood pressure.
– Avoid Cracked or Damaged Eggs: Cracked eggshells can allow bacterial contamination, particularly with Salmonella. Traditional medicine considers such eggs “impure” and advises against their consumption.
– Avoid Storing Cooked Eggs Overnight: Leaving cooked eggs unrefrigerated or storing them overnight can promote bacterial growth, leading to digestive issues. If storage is necessary, keep them sealed in the refrigerator and consume within the same day.
– Avoid Excessive Consumption: Healthy individuals should limit egg intake to 3-4 per week. Those with high blood lipids, cardiovascular issues, or obesity should further reduce consumption based on professional advice.
“The Power of Eggs: Unlocking Better Health and Memory with a Balanced Diet”
Recent studies indicate that moderate egg consumption may lead to increased longevity, improved memory, and stable cholesterol levels in seniors. However, excessive intake could potentially have adverse effects.
“The Great Egg Conundrum: Size Matters?”
According to nutrition experts, when buying eggs, consumers should pay attention to the source of the eggs by considering their freshness and the farming conditions, rather than solely focusing on the size of the eggs.
Should You Wash Eggs Before Refrigerating?
It is a common practice for many to thoroughly wash eggs, store them in airtight containers, and then place them in the refrigerator. This practice ensures that bacteria are not transferred to other foods, thus maintaining a safe and healthy environment for all produce.
The Ultimate Hands-Free Egg Peeling Hack
Applying these handy, no-touch egg-peeling tips and tricks will revolutionize your cooking experience. You’ll be amazed at how convenient and easy preparing meals can be.
The Smart Shopper’s Guide to Eggs: Why Size Matters.
Savvy shoppers will never opt for large-sized chicken eggs. Why?
