Egg Nutrition Facts with Nutrients to be Fit and Healthy
Egg nutrition facts reach many arguments on the effects of its consumption daily. Nonetheless, the health benefits of eggs can be achieved if consume adequately. Proper cooking can provide all the nutrients needed by our body as well as beauty secrets.
Egg nutrition facts have no direct effect on the increase of neither blood cholesterol nor heart attacks according to a study. Eating eggs during breakfast has shown that it can give you satiety, which will make you eat less for the next 36 hours. The participants for this study are 30 overweight women.
However, it has been noted that its nutrition white contributes to weight loss. It is high in protein and healthy fats that can lower the calorie intake. Only in the yolks, you can find all nutrients if you are in a calorie-restricted diet.
When eggs are partnered with bagels, it can fill your body with all the nutrients even carbohydrates. More importantly, its nutrition facts can suppress your appetite for the rest of the day, which is good when you are in a strict diet.
Egg facts beyond rumors
Egg nutrition facts straightened rumors about the effects of eating eggs on a daily basis. One thing is for sure; it provides many nutrients. The nutrition facts come from the yolk and white. Each supports our body’s needs for vitamins and minerals.
Protected by a thin yet hard shell, it is resistant enough to avoid breakage. The color of an eggshell depends on the variety and the formation process. However, it is not true that nutrition facts can be measured based on the color of the shell.
While the yolk contains omega-3 fatty acids and cholesterol, white nutrition comes with proteins, carbohydrates and 0% cholesterol. The natural protection of the yolk during the growing process of the embryo is the white. In scientific studies, white can be used in vaccine preparation.
Egg nutrition value with vitamins and minerals
Like other healthy foods, the egg nutrition value can provide up to 70 calories and 6 grams of protein in the egg. Calories from it, large or medium size, consist of vitamins like A, B12, D and minerals like riboflavin, pantothenic acid, zinc, choline, phosphorus. The calories depend on what type of diet we feed on our chickens, ducks, quails and ostriches.
Recipes with variations of eggs
We can make recipes from different kinds of eggs. Home and restaurant cooking demands it as one of the ingredients in many dishes.
We can all enjoy the recipes by just simply frying or boiling it—like scrambled, sunny-side-up, omelets and poached. These are the natural ways of cooking it and need less preparation if you want to enjoy quick egg recipes.
Traditional brown or white chicken eggs recipes
Most common recipes can be prepared with the use of chicken eggs. Chicken eggs have two choices – white and brown. There are no scientific studies on having different nutritional values.
Chickens that lay white eggs are leaner breeds. This breed of chicken can withstand hot weather conditions. On the contrary, chicken that lays brown eggs is more suitable to cold weather conditions because of the thick feather covering their bodies. They are commonly known as free-range chickens.
Some recipes with chicken eggs can be prepared for breakfast, noodles, salad among others. It can also be used for baking desserts like pastries, cookies and cakes.
More flavor recipes with Duck eggs
What are the differences between a duck with chicken eggs? In physical appearance, you can see that the size of duck eggs is bigger than with chicken. The shell of duck eggs is thicker which provides longer shelf life than others.
Also, duck egg carries extreme colors like black, green and grayish eggs. For example, Cayuga duck eggs are black or gray. But the most common is a white and brown color.
When you crack both chicken and duck eggs, you can see the differences in yolks and whites; duck egg whites are more transparent, and the yolks are bigger than the chicken. These are the reasons why most people prefer to have duck eggs in their kitchens. The nutrition facts in duck eggs are higher in protein, and omega-3 fatty acids through the yolks contain higher fat and cholesterol value. Given this, are they safe to eat? Of course, these are the same with chicken eggs in which we can eat them safely. It will have a more delicious taste than chicken.
If you are using duck eggs for your recipes, you should consider the nutrients it will offer in your cooking. There are chicken egg recipes that you cannot substitute with duck eggs because of the high fat and cholesterol content.
The distinct taste of duck eggs come from the diet program that a farmer practices in their duck farm. Ducks do not only eat feeds. However, the eating preference of ducks is on high-protein foods like bugs, snails, slugs. With this, it provides nutrients and more flavor.
Quail eggs for quick cooking
Other than duck and chicken, another one that can be consumed is quail eggs. Recipes that include quail eggs can be prepared into side dishes and ingredients to your favorite salad and main dishes.
Quail eggs come from middle size birds found in different countries around the world. Therefore, quail lay smaller eggs than chicken and ducks.
Each small one has all the nutrients that your body needs but you should eat up to 5 pieces of it. One piece of it can increase vitamin B1 six times and B2 vitamins 15 times. More than 5 pieces of it a day can increase high blood pressure, cholesterol and another health risk.
Limitation in cooking with ostrich eggs
Ostrich eggs are considered as the biggest one, making it have the largest yolk. Its size comes in 15 centimeters in diameter and can weigh up to 1.6 kilograms. The ostrich whites partake half of the total weight of an egg. You can compare it to 25 chicken eggs. The shell of ostrich eggs comes in a white hue and the thickness measures from two to three millimeters.
The question now is how to cook the ostrich egg? Basically, the ostrich recipe has limitations because of the cooking preparation. For example, boiling it needs up to 30 minutes. You need tools to open it to make sure it has already cooked inside. The hard shell makes it to be toughed that even when you dropped it, it will not break. However, the disadvantage comes when opening it.
Health Benefits of Eggs
Eggs have many benefits for our bodies. It is one of the best weight loss foods that we can consider. The health benefits that we can get from eating eggs promote our body to be fit. Association of American journal recommended quality and enriched nutritious and excellent dietary breakfasts for pregnant. Also, the complete serving amount of antioxidants and calcium are important to adult. The right amount of carbs percent should be considered for all meals. Carbs are one source of sugars causing diabetes, so it will be a bad idea if it will be increased. The levels of distribution of nutrients caused the positive and reduction in the triglycerides counts incredibly.
Vitamins in Egg
An egg has plenty of vitamins like B vitamins, and D. Vitamins in it promotes more extended energy sources. With B vitamins, it helps our body convert food into energy.
We can get vitamins B2 and B3 from egg white, while from the yolk we can get vitamins B5, B6, B9 and B12.
Also, it provides vitamin D, which builds stronger bones and muscles. It is significant that we consume it because our body does not create our own vitamin D. Perhaps there are supplements for it and other food sources. However, if you are considering the best weight loss foods, you can have it in your meal plan.
Adequate consumption of B vitamins and vitamin D in our body will provide enough energy to perform intensive tasks. Other than vitamins, it also offers nutrients like minerals.
Minerals in Eggs
You can find macro-nutrient in eggs. One of the essential minerals it can provide is choline. Choline is significant in our body for the development of our nervous system and metabolism.
Daily consumption of it can provide 100 mg of choline, aside from taking supplements. Scientific studies show that women need to have 425 mg and for men is 550 mg of choline daily. Given this, it is perfectly safe to consume an egg daily as an additional source of choline that our body needs.
The importance of choline in our nervous system has a big impact. It is responsible for nerve function in our body and the development of neurons in our brains. With enough consumption of it daily, choline reduces early symptoms of memory loss and increase memory brain function.
Adding to the long list of egg nutrition facts, choline in eggs contributes to the prevention of breast cancer. Combining your fruits, vegetables, walnuts and whole grains diet plan with it daily can alleviate the effect and amount of nutrients that you will consume.
Other than choline, protein in eggs is the combination of amino acids that even our body cannot produce. With enough protein in our body, it increases our physical strength, maintains our muscles and endurance. Therefore, an egg a day does not only provide choline, but it also offers the protein which our body badly needs.
Beauty remedies with eggs
Other than health benefits, egg nutrition facts can be used in many ways such as beauty techniques that can be made at home.
Promote fresh and young looking skin
To make your face skin tight and shrink the visible pores, you can try the whites. It will reduce oil in your face that can absorb more dirt and pollutant, causing acne. So, why could it achieve this?
Egg whites have nutrients like protein, potassium and magnesium that hydrate your skin. Combining with honey and lemon, you can achieve youthful and radiant skin.
Having a face mask of white can be beneficial for removing blackheads in natural ways. To make a blackhead nose strip, you’ll need to combine one teaspoon of pure lemon juice and two whites. Whisk it thoroughly and apply it to your nose. For the best result, leave it up to 30 minutes after using it. Afterward, if you are confident that it’s already dry; you can peel it. Knowing this trick will prevent you from buying costly beauty products and trying the most natural beauty technique.
If you got no issue with your facial skin or blackheads, but instead have dark circles under your eyes, alongside puffiness and swelling, then you can have egg white as a solution. You just need to open an egg and separate the yolk from the white. With a cotton pad, gently dip it in white and apply under your eyes. Just make sure you will avoid putting the whites in your eyes. After the first application, you can apply another layer. Let it dry, and you’ll see the difference.
With all the beauty tricks using the whites, you may consider that it can both enhance your inner and outer beauty. But of course, it’s more important that we eat healthy foods to sustain the vitamins and minerals that our body needs and was not able to produce naturally.
Enhance the beauty in your nails
Aside from the face mask and addressing beauty issues under your eyes, you can also use it to invigorate your nails. One of the eggs nutrition facts is the natural oil ingredient which is beneficial to our nails.
To try this home beauty regimen, you need to warm ¼ cup of milk. Then mix it thoroughly with 1 yolk. Once ready, just soak your nails in the solution for 15 minutes. Afterward, use cold water to rinse. You will see that your nails have smooth cuticles. Over time, it can help our nails grow healthy, with no peeling and cracking.
Shiny and gorgeous hair
Egg yolks also have beauty benefits. You can use the yolks to make a home-made hair treatment. You can try this mixture if you want to have alternatives for hair treatments from the salon.
Separate the whites from the yolk. Whisk the yolk thoroughly with three tablespoon honey and olive oil. Apply and leave on your hair for 30 minutes. This mixture does not only make your hair look healthy and shiny, but it also offers hydration to your scalp. It will prevent you from having dandruff, which is a sign of an unhealthy scalp.
Other than beauty products, egg nutrition facts play a role in food preparation. For restaurants or even at home, this is significant in cooking delicious dishes. But making burgers and fish balls as well as baking pastries and cakes, it has the properties to make the food stick together. It binds the foods that you need to serve as a whole. It makes it perfect for the recipes that need to be sticky and glue-like food.
While at home, the fantastic benefits of it don’t stop at food. It can be used as a compound to clean pure leather materials. If you want to try this, you just need the white and rub it over your leather accessories. You can use a cotton cloth or a soft sponge for application. In a few minutes, you can see the difference, and your leather will look as new again.
The daily consumption of it is perfectly safe. With all the nutrients and as one of the best weight loss foods, the egg nutrition facts busted many myths about eating it twice a week. The cholesterol and fats in yolks are one of the benefits it offers.
Good selection and proper storage of eggs
However, some questions brought into the discussion about it. Aside from the benefits which were discussed above, among the pertinent issues of those who want to eat it are how you can select the freshest eggs? Are eggs healthy? Does it have iron? What are the other benefits?
The most accessible and affordable eggs in the market are chicken eggs. To test if the egg is fresh, you just place an egg in a bowl of water. If it sinks to the bottom and moves to aside, you get a fresh egg. Otherwise, if it floats you have a rotten one. So if you get a fresh egg, the issue will be the proper way of storing it. To keep it fresh, you just have to put it on the egg shelf of your refrigerator. But this does not mean that eggs in refrigerators can last for over a month. You need to consume eggs bought from groceries and supermarkets within three weeks.
You have many choices of eggs like white, brown, pasteurized, cage-free, free-range, organic and natural. All of these eggs have distinct characteristics, but brown and white eggs have the same nutrients. Boiled eggs can avoid salmonella so that you may use this as salad toppings.
Organic and natural eggs come from laying hens that are fed with natural food and are free from fertilizers and pesticides. These eggs are produced based on the standards and guidelines of the National Organic Program – USDA.
Indeed, egg nutrition facts make as one of the best weight loss foods. You can consider adding eggs to our meal plan. However, if you have an allergic reaction to eggs, better avoid eating it. Other alternative healthy foods can provide you with the same egg nutrients.