May
12
2012
Crack open a miracle
Author: madebagusCrack open an egg and find a wealth of nutrients. Because eggs contain a wide variety of nutrients compared to their Calorie Count (75 to great egg), are called nutrient dense. Eat nutritious foods helps us meet our nutritional needs without excess calories. The advantage of nutrient density of eggs is particularly important for older adults and those who are overweight.
The eggs are best known as a source of high quality protein. The protein in eggs provides all the essential amino acids, the building blocks of protein. Eggs are also a good source of vitamin b riboflavin and contain varying amounts of a number of other nutrients, including vitamin A, vitamin B12, D, and e, and folate and iron ore. Scientists are just beginning to learn about the importance of nutritious eggs, as some choline, lutein and zeaxanthin.
Choline is now meant to be vital for the development of the fetal brain and memory functions. A lack of enough choline during pregnancy can cause faulty memory or low memory capacity that will last a lifetime. Choline is essential for the normal functioning of all cells and structural development and reporting functions of cell membranes. Some studies suggest that choline may also improve verbal memory skills and vision later in life. Research shows that choline may help prevent heart disease, hepatic steatosis and neural tube defects, too. One large egg yolk is a significant source of choline, 125 mg, at least 25% of our daily needs.
Lutein and zeaxanthin are two plant pigments called carotenoids yellow-orange that have proven to help prevent cataracts and age-related macular degeneration (AMD), the leading cause of blindness in people 65 and older. Lutein and zeaxanthin accumulate in the lens eye retina macula region. Scientists believe that these carotenoids can protect your eyes from damage due to oxidation. Studies have shown that large intakes of these antioxidants are associated with up to 20% less risk of cataracts and up to 40% less risk of AMD. One study suggests that lutein may help reduce the risk of heart disease.
Some foods such as dark green leafy vegetables, contain more lutein and zeaxanthin than egg yolks (150-250 mcg lutein and zeaxanthin approximately 213 of mcg to large egg yolk, depending on the hen’s diet). But, because egg yolks contain fat, research indicates that the human body absorbs lutein and zeaxanthin from egg yolks more readily absorbs lutein and zeaxanthin from other sources.
Overall, when you choose eggs as a source of high-quality protein, you get a bonus of many other nutrients needed by vitamin A, through the colina, lutein and zeaxanthin. But, despite their good nutrition, eggs are also inexpensive and quick and easy to prepare in a myriad of different ways. This is practically a miracle!