Eggs are one of the staples for breakfast meal. However so many people are apprehensive in having this dairy product every day because of the cholesterol in eggs. Have you been worrying that eggs can harm your health? There had been many negative things written about the adverse effects of eggs on the over-all wellness of an individual. The eggs calories are health hazards because of the cholesterol and fat contents.
It is so ironical because eggs happen to be one of the most perfect foods since it contains all the needed nutrients except for one kind of vitamin. Eggs has the essential vitamins and except for vitamin C. It is also loaded with minerals and tons of protein.
Number of eggs calories in different sizes of eggs
It is a usual breakfast food because it is easy and fast to prepare. It makes your stomach feel full for a longer time and having it for breakfast, it jump starts your energy to be ready for the activities of the day. The average number of calories in an egg is 70 plus or minus a few calories depending on its size which can range from extra-small to extra-large.
The common knowledge as far as egg nutrient is concerned is that it is one of the best sources of protein. What may be missed out is the fact that eggs calories contain 13 essential nutrients. As only vitamin C is lacking, a whole egg contains vitamin D, a nutrient that is highly essential in developing muscle strength, brain functionality and good eye health. Because of the presence of vitamin D, absorption of calcium for strong bones is achieve.
Protein source – the best thing about eggs
High amount of protein content is the best feature of an egg. In fact it has set the standard by which proteins in other foods are determined. It supplies the brain with adequate nutrition. Of the total protein that you ingest, 85% of it goes to the brain. Since not many kinds of foods have the nutrient fitted for the brain, it becomes paramount that one eats eggs to feed the brain. It is a powerhouse for the brain because it contains lecithin, a nutrient highly needed by this body organ.
A large egg contains 6 grams of protein – the highest in any kind of food. One egg will already provide your body with 12% of the recommended daily protein. A complete level of amino acids is also provided. When eaten after strenuous exercises and workout, eggs help in muscle repair, recovery and damage prevention.
Cholesterol – the bad thing about eggs
If there is a best thing in egg such as high protein content, there is also a worst thing in this dairy product. It is the high cholesterol content. There had been some contradictions to the ill-effects of cholesterol and the basis is the presence of lecithin in eggs. Researchers aver that cholesterol is absorb by lecithin thus making eggs not really dangerous to the heart.
The cholesterol in eggs calories are only in the yolks. Per yolk, there are 186 milligrams of cholesterol, way below the daily cholesterol intake limit of 300 milligrams. You can solve your problem of egg cholesterol in two ways – remove the yolk and eat only the white part or limit your consumption of other cholesterol-containing foods.
Eggs are still recommended as part of a person’s meal; you only have to set a limit in your consumption. You still need nutrients from eggs. Recent studies of the American Heart Association and Harvard School of Public Health found that consuming eggs calories is not totally harmful to the heart. The American Heart Association recommends 3 to 4 eggs per week. The Harvard research is more lenient with its declaration that 7 eggs per week are still fine.