9 Things You May Not Know About Eggs
Overview
If your breakfast isn't breakfast without eggs, you’re not alone. Whether scrambled, hard-boiled or worked in to sweet or savory dishes, eggs are becoming increasingly popular. According to the Egg Board, the world is consuming, on average, four additional eggs per year, and for Nigerian honestly we don't know? the U.S. Department of Agriculture predicts an average of 255 eggs eaten per person in 2014. for Nigeria am sure its more than that, you know what am talking about right! While they were long touted as an artery-clogging food, eggs are healthier than you may think -- certain varieties in particular. Read on to learn more about this protein-rich powerhouse and what you might gain from it.
1. Size Matters
…Somewhat-
Eggs come in multiple sizes in the world., from medium to extra-large. This is actually based on the weight of the egg, not the volume. While the size doesn’t alter the nutrients contained, the larger the egg, the more nutrients you’ll reap -- along with more calories. Most recipes call for large eggs; using medium or extra-large instead could alter the consistency of certain dishes, such as soufflés and cakes. To be precise when using eggs of a different size than what is called for in baked goods, “Fine Cooking” magazine suggests measuring by the tablespoon. One large egg is equal to three-and-a-quarter tablespoons (two-and-a-quarter tablespoons of egg white and one rounded tablespoon of yolk). Egg size doesn’t matter in skillet dishes like scrambled eggs and frittatas.
Due to the yolks’ cholesterol content, eggs have been singled out as a contributor to heart disease, but more than 40 years of research has shown that eggs can be part of a healthy diet. This is good news because at just 70 calories, eggs offer up high-quality protein, lutein and zeaxanthin (two antioxidants that help with eye health), vitamins A, D, B12, riboflavin, phosphorus and folate. They also provide choline, which helps with brain function in adults and brain development during pregnancy.2. Packed With Nutrients
3. A Weight-Friendly Choice
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Incorporating eggs into a balanced diet may help you better manage your weight. “Protein from foods like eggs helps keep us feeling full and satisfied throughout the day,” says Jennifer Christman, a registered dietitian at Medifast Inc. in Baltimore. “It also plays an important role in maintaining lean muscle mass during weight loss,” Christman adds, “and muscle tissue increases your metabolism.” One large egg contains about 70 calories and six grams of protein, making it a relatively low-calorie protein source. This is important because weight loss requires consuming fewer calories than you burn through activity. Replacing a three-ounce serving of sausage with a hard-boiled or poached egg at breakfast saves you about 200 calories
4. A Great Fitness Food
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Getting sufficient protein is particularly important after workouts, says the Academy of Nutrition and Dietetics. It helps rebuild and repair your hardworking muscle tissue and makes the right amino acids -- the building blocks of lean tissue -- available to your muscles. “When they’re looking to get in shape, I always encourage clients to include a source of protein in every meal and snack,” i describes eggs as a nutritious and convenient means of doing so. Balanced meals and snacks containing healthy carbohydrate sources and protein help keep your blood sugar and energy levels stable, making burnout and fatigue from exercise less likely. For a nutritious post-exercise snack, have a hard-boiled egg with fresh fruit or whole-grain crackers
5. A Source of Vitamin D
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Along with calcium, vitamin D plays a vital role in bone health. Your body absorbs vitamin D through sun exposure and by consuming certain foods, but meeting your daily needs through food alone is difficult, reports the National Institutes of Health’s Office of Dietary Supplements. Because eggs are one of the few natural food sources of vitamin D, incorporating them into your diet routinely could help stave off deficiencies. “If you’re not in the sun a lot or your body doesn’t efficiently absorb vitamin D, then eggs can be a great place to get your daily dose,. One large egg yolk provides 41 international units of vitamin D, fulfilling 10 percent of an adult’s daily needs.
6. Color Doesn't Affect Nutrients
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Many people believe brown eggs are healthier than white, but the color of the shell has no influence on eggs’ quality or cooking properties, says the Egg Board. The color of the yolk can vary based on the feed of the hen, but that doesn’t reflect nutritive content greatly, although there might be small variations in vitamin A and lutein. Regardless of color, the yolks are a significant source of vitamins, minerals and fat, while the white provides rich amounts of protein and riboflavin. One large poached egg provides about six grams of protein, nearly five grams of fat and 0.2 milligrams of riboflavin, which is more than 20 percent of a woman’s daily need for the B vitamin.
7. The Fat Breakdown
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A large egg contains 1.5 grams of saturated fat, 1.8 grams of monounsaturated fat and one gram of polyunsaturated fat. Some eggs are fortified with omega-3 fats by providing an omega-3-fortified diet to the hens; this will be noted on the carton. A large egg also supplies 185 milligrams of cholesterol. The current guidelines recommend limiting cholesterol to less than 300 milligrams per day, although the 2010 Dietary Guidelines Advisory Committee reported that there is only moderate evidence linking dietary cholesterol to cardiovascular disease and has concluded that eating one egg per day is not associated with risk of coronary heart disease or stroke in healthy adults. More research is being done in this area.
8. Fresh Is Best
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You might be throwing out your eggs a bit prematurely. Eggs can be used within three weeks of the “sell-by” date if stored properly in the refrigerator. They age faster at room temperature, so don’t leave them sitting out too long. Store eggs in the main section of your fridge to keep them at their best and discard them after two hours at room temperature or one hour in warmer temperatures. For the highest quality, eat eggs by the best-by or use-by date, and prepare them with clean hands and utensils.
9. Balance Is Key
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Like all foods, moderate intake as part of a balanced, healthy diet helps ensure your nutritional wellness. Choose other healthy proteins as well, such as fish and legumes, and pair all protein sources with nutritious carbohydrate and fat sources when possible. Important foods the American diet tends to lack, according to the 2010 Dietary Guidelines, include whole grains; fruits; vegetables; calcium-rich foods, such as fish and fortified dairy products; and healthy fat sources, such as nuts and seeds.
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