Nutrients that an Egg Gives to our Body

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, a few mammals, and fish, and many of these have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen, and vitellus, contained within various thin membranes.

While the primary role of the egg obviously is to reproduce the species, most eggs laid by domestic fowl, except those specifically set aside for hatching, are not fertilized but are sold mainly for human consumption. Eggs produced in quantity come from chickens, ducks, geese, turkeys, guinea fowl, pigeons, pheasants, and quail. This article describes the processing of chicken eggs, which represent the bulk of egg production in the United States and Europe. Duck eggs are consumed as food in parts of Europe and Asia, and goose eggs are also a food in many European countries. Commercial production of turkey and pigeon eggs is almost entirely confined to those used for producing turkey poults and young pigeons (squabs). Pheasant and quail eggs provide birds for hobby or sport use.

Characteristics of the egg

The structural components of the egg include the shell and shell membranes (10 percent); the albumen or white (60 percent), including the thick albumen, the outer thin albumen, the inner thin albumen, and the chalazae; and the yolk (30 percent). In a fertilized egg, the yolk supplies the nutrients, and the albumen supplies the water necessary for the development of the embryo. In addition, the layers of albumen act as a cushion to protect the embryo from jarring movements, while the chalazae help to maintain the orientation of the embryo within the egg. 

The whole egg is a source of high-quality protein (i.e., proteins that contain all the amino acids needed in the human diet). In addition, it is an excellent source of all vitamins (except vitamin C) and contains many essential minerals, including phosphorus and zinc. All the fats, or lipids, as well as the cholesterol are found in the yolk. Yolk lipids are high in unsaturated fatty acids, with the ratio of unsaturated to saturated fatty acids commonly being 2 to 1. By influencing the diet of the hen, some processors are able to market shell eggs with a higher ratio of unsaturated to saturated fatty acids. 

Particular emphasis is being given to increasing the highly unsaturated long-chain omega-3 fatty acids by adding fish oil to the hen feed. Omega-3 fatty acids have been shown to play a role both in normal growth and development and in the prevention of many diseases.

The cholesterol content of a whole large egg is approximately 216 milligrams, a substantially lower figure than that reported before the late 1980s, when improved analytical techniques were instituted. Moreover, the egg industry has probably made some progress in lowering cholesterol content through genetic selection and improved diets.

Fresh eggs

Fresh eggs are gathered on automatic collection belts at the farm and stored in a cooler at about 7 °C (45 °F). The eggs are then delivered to a central processing plant, where they are washed, sanitized, and graded. 

Grading involves the sorting of eggs into size and quality categories using automated machines. Flash candling (passing the eggs over a strong light source) detects any abnormalities such as cracked eggs and eggs containing blood spots or other defects. Higher-grade eggs have a thick, upstanding white, an oval yolk, and a clean, smooth, unbroken shell.

In the United States eggs are sized on the basis of a minimum weight per dozen in ounces. One dozen extra-large eggs weigh 27 ounces (765 grams); large eggs, 24 ounces; medium eggs, 21 ounces. Weight standards in other countries vary, but most are measured in metric units. For example, eggs might be sold in cartons of 10 eggs each.

Most eggs sold in modern supermarkets are approximately four to five days old. If kept refrigerated by the consumer, they will maintain good quality and flavor for about four weeks.

1. Eggs Are Nutrient Rich

Let’s start with the fact that eggs are jam-packed with a range of essential vitamins and minerals.

An average serving of 2 eggs contains:

-82% of your daily vitamin D requirements

-50% of your daily folate requirements

-25% of your daily riboflavin (Vitamin B2) requirements

-40% of your daily selenium requirements

Eggs also contain useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus – all vital nutrients in supporting your healthy, balanced diet. 

2. Eggs Provide Excellent Quality Protein

Eggs are widely considered to be a valuable source of quality protein. Proteins are the building blocks of life, essential for the strength and repair of muscle and tissue – with one single egg containing about 6.3 grams of protein. 

The powerful advantage of the protein in eggs links to the fact that eggs contain all nine essential amino acids – in sufficient amounts – to support effective muscle growth, recovery and maintenance. 

While some other foods contain proportionately more protein than eggs – the high-quality and bio-availability of protein in eggs is truly second to none.

3. Eggs Improve Levels of “Good” Cholesterol

Eggs help increase high-density lipoprotein (HDL) levels – or “good” cholesterol as it’s commonly known – and this is one reason why eggs have been found to have little to no effect on heart disease risk.

It's low-density lipoprotein (LDL) –  or "bad" cholesterol – that can put heart health at risk. Meals high in saturated fats and trans-fats such as deep-fried takeaway foods are the key culprits when it comes to increased risk levels of LDL cholesterol.

4. Eggs Provide A Great Source Of Vitamin D

Egg yolks are one of a handful of foods that naturally contain vitamin D. And with close to a quarter of all Australian adults suffering from a mild or moderate vitamin D deficiency, the case for eggs is even more potent.

A serving of two eggs provides 82% of your recommended daily intake of vitamin D –  making them an all-important source of this essential vitamin. 

Sometimes called the ‘sunshine vitamin’, vitamin D plays an important role in the absorption of calcium and phosphorus – making it essential for the maintenance of healthy bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance.

5. Eggs Are Filling And Help With Weight Management

Relatively low in calories and a rich source of quality protein, eggs are one of the best food options to assist with weight management. The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.

Studies have found that eating eggs can make you feel full for longer by:

-Increasing levels of a hormone that helps you feel satisfied after eating

-Keeping energy levels higher

-Boosting metabolic activity

-Delaying the rate at which food leaves the stomach

Eggs are packed full of high-quality protein, making them ideal as part of many different dietary patterns that can assist people in managing their weight. Consuming eggs can also help reduce variations in glucose levels, which can have great lasting benefits in regulating eating patterns.

Studies clearly show that eating up to three whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful — it is just “uncharted territory,” as it hasn’t been studied. Eggs are pretty much nature’s perfect food.

On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.