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Nutritional Components of Eggs

Eggs may not be large in size, but they contain an entire arsenal of nutrition within their delicate shells. Most of the vitamins and minerals found in eggs are located in the yolk. In recent years, farmers have begun attempting to enhance the nutrient value of eggs by harvesting them from free range chickens who have had their feed enhanced. Whether or not this method of production will become the norm remains to be seen. In the meantime, the original, traditional egg still has a lot to offer.

  1. Cholesterol

    • Cholesterol is a fatty substance which is found in foods that are animal based. Eggs yolks are included in these foods. High consumption of chicken eggs can contribute to high blood cholesterol levels. If you are not willing to forgo omelets and other egg dishes, consider cooking with only egg whites. Egg whites contain no cholesterol. To substitute egg whites for whole eggs, substitute 1/4 cup, about two egg whites, in place of a single whole egg.

    Complete Proteins

    • Complete protein sources are foods which provide all of the essential amino acids needed by the body. Eggs are considered to be complete proteins. Proteins help you to feel full and can reduce temptation to overeat. It is advised that adults obtain 10 to 35 percent of their daily calories from protein foods. This translates to approximately 46 g of protein for women and 56 g of protein for men.

    Vitamin D

    • Vitamin D is a nutrient which assists in the body's ability to absorb calcium, which helps to form and maintain strong bones. According to the United States Department of Agriculture, one medium egg contains 10 percent of the recommended daily allowance of vitamin D.

    Uncommon Nutrients

    • Eggs have been found to contain nutrients such as lutein and zeaxanthin which are thought to possibly reduce macular degeneration that is related to age. The choline found in eggs may also aid in brain development and memory.

    Storage Matters

    • Eggs can only be expected to produce their full nutritional benefits if they are stored properly. Proper refrigeration is important. Once eggs have been refrigerated, they should remain there until they are used. If previously cold eggs are left out at room temperature, the egg can sweat, allowing the growth of bacteria or salmonella.

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