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Egg Nutrients

Eggs are all natural and packed with a number of nutrients.

One egg has lots of vitamins and minerals, high-quality protein and antioxidants, all for 70 calories. The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. At less than 15 cents apiece, eggs are an affordable and delicious breakfast option.

The protein in eggs is the highest-quality protein found in any food. The high-quality protein in eggs provides the mental and physical energy families need for important days.

Nutrient-rich, all-natural eggs are a welcome addition to any diet.

The nutrient package of eggs aids in the following:

  • Weight management: The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintaining a healthy weight.1
  • Muscle strength and muscle-loss prevention: Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults.2
  • Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.3
  • Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.4
  • Eye health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.5

Looking for More Info?

For more information on the benefits of eggs, visit www.enc-online.org.

REFERENCES

1 Weigle DS, et al. 2005. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 82:41-48.

2 Evans WJ. 2004. Protein Nutrition, Exercise and Aging. J Am Coll Nutr. 23(6)601S-609S.

3 Zeisel SH. Choline: Critical role during fetal development and dietary requirements in adults. Annu Rev Nutr, 2006; 26:229-50.

4 Moeller SM, et al. 2000. The Potential Role of Dietary Xanthophylls in Cataract and Age-Related Macular Degeneration. J Am Coll Nutr. 19(5):522S-527S.

5 Chung HY, et al. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004; 134:1887-1893.

 
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