Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
A single large boiled egg contains (1):
•Vitamin A: 6% of the RDA
•Folate: 5% of the RDA
•Vitamin B5: 7% of the RDA
•Vitamin B12: 9% of the RDA
•Vitamin B2: 15% of the RDA
•Phosphorus: 9% of the RDA
•Selenium: 22% of the RDA
•Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc
There are several health benefits that can be derived from eggs, including:
•Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
•Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
•Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.