Eggs, a staple in Vietnamese households, are not only delicious but also packed with incredible nutritional value. This article explores 6 fascinating facts about eggs, helping you understand the health benefits of this versatile food.
Eggs: A Nutritional Treasure Trove
Eggs are one of the most nutritious foods on the planet, often likened to nature’s multivitamin. Each egg is brimming with essential nutrients crucial for growth and maintaining well-being.
From essential vitamins like B12, B2, A, B5, and selenium to minerals such as calcium, iron, potassium, zinc, manganese, vitamin E, folate, and more, eggs provide a diverse and balanced nutrient profile. Most of these valuable nutrients are concentrated in the yolk, while the white offers a high-quality source of protein. A large egg provides approximately 77 calories, 6g of protein, 5g of fat, and a small amount of carbohydrates.
A nutritious food staple in every Vietnamese household.
Eggs and Cholesterol: A Modern Perspective
A common concern surrounding eggs is their high cholesterol content (approximately 212mg in a large egg). However, dietary cholesterol has relatively little impact on blood cholesterol levels. Your liver produces cholesterol daily, and production adjusts based on dietary intake.
Research shows that eggs do not increase the risk of heart disease and may even improve your cholesterol profile. Eggs help raise HDL (“good”) cholesterol and tend to alter LDL (“bad”) cholesterol into a less harmful form for cardiovascular health. Many studies examining the link between egg consumption and heart disease have found no negative correlation. In contrast, there’s evidence suggesting that eggs may provide health benefits, including reducing insulin resistance, increasing HDL, and altering LDL particle size in individuals with metabolic syndrome.
However, further research is needed to understand the impact of eggs on heart disease risk for people with diabetes. Results may vary depending on individual diets, especially low-carbohydrate diets.
Choline: An Essential Nutrient for Brain Health
Choline, an essential nutrient, plays a vital role in synthesizing the neurotransmitter acetylcholine and maintaining cell membranes. Choline is critical for brain development and function, especially during pregnancy. Low choline levels can increase the risk of neural tube defects and lead to cognitive impairment in infants. Egg yolks are the best source of choline, containing approximately 113mg in a large egg.
High-Quality Protein and Essential Amino Acids
Eggs are a powerhouse of high-quality protein, providing all essential amino acids that the body cannot produce on its own. The biological value of egg protein is often considered a benchmark for comparison with other protein sources.
Lutein and Zeaxanthin: Protecting Eye Health
Egg yolks contain lutein and zeaxanthin, potent antioxidants that protect the eyes from harmful sunlight. They accumulate in the retina, reducing the risk of macular degeneration and cataracts. Studies suggest that consuming eggs can increase blood levels of lutein and zeaxanthin.
Eggs for Weight Management
Eggs are low in carbohydrates but high in protein and healthy fats, promoting satiety. Many studies indicate that eating eggs for breakfast can aid weight management by reducing body fat, promoting prolonged satiety, and lowering calorie intake throughout the day. Compared to whole-wheat bread with similar caloric content, the egg group tends to show reductions in body weight, body fat, BMI, and waist circumference.
Conclusion:
Eggs are a remarkable food with numerous health benefits. Including eggs in your daily diet can offer valuable nutritional advantages, enhance overall health, and especially support pregnant women and children.
Disclaimer: This article is for informational purposes only and does not substitute medical advice or recommendations from a doctor or registered dietitian.
(Source): https://dantri.com.vn/suc-khoe/thuc-pham-lanh-manh-nhat-tren-hanh-tinh-gia-dinh-viet-nao-cung-co-20250308213730324.htm (Original Article Source)
