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Eggs - Good for your
body
Michael Lam, MD, MPH
www.DrLam.com
(READING TIPS: For
fast reading, scan through the topic headings in BOLD BLACK, important conclusions
in BOLD BLUE, and " Must Know " in BOLD
RED. To jump to specific sections in this article, click on
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| Before You Begin
Information presented here is for general
educational purposes only. Each one of us is biochemically and metabolically
different. If you have a specific health concern and wish my personalized
nutritional recommendation, write to me by clicking
here. |
Contents
Introduction
Calories
Protein
Carotenoids
Choline and Betaine
Cholesterol
Fiber
Environmental Contaminants
Allergies
Sulfur
Vitamin C
Raw Eggs
Egg Storage
Egg Tips
Conclusion
Introduction
 The
egg's image as a wholesome food has been tarnished in recent years, ever
since a link was established between high blood cholesterol level and high
incidence of cardiovascular disease . Egg is a rich source of dietary cholesterol
and it is labeled as a "bad food" . Many have resorted to eating just
the egg white to avoid the implications of heart disease, while others have
rejected the intake of eggs altogether as a prescription to well being.
Contrary to popular belief that the egg is something
to avoid, numerous research and long term studies have shown that eggs are
a great dietary source of many fundamental (e.g. protein, choline, cholesterol)
and non-fundamental (e.g. lutein, zeaxanthin) components that are essential
for optimal health. In fact, many in the fore-front of anti-aging
research believe that moderate egg consumption of one per day should be
an integral part of a complete anti-aging diet.
| Nutrient (unit) |
Whole Egg |
Egg White |
Egg Yolk |
| Calories (kcal) |
75 |
17 |
59 |
| Protein (g) |
6.25 |
3.52 |
2.78 |
| Total lipid (g) |
5.01 |
0 |
5.12 |
| Total carbohydrate (g) |
0.6 |
0.3 |
0 .3 |
| Fatty acids (g) |
4.33 |
0 |
4.33 |
| Saturated fat (g) |
1.55 |
0 |
1.55 |
| Monounsaturated fat (g) |
1.91 |
0 |
1.91 |
| Polyunsaturated fat (g) |
0.68 |
0 |
0.68 |
| Cholesterol (mg) |
213 |
0 |
213 |
| Thiamin (mg) |
0.031 |
0.002 |
0.028 |
| Riboflavin (mg) |
0.254 |
0.151 |
0.103 |
| Niacin (mg) |
0.036 |
0.031 |
0.005 |
| Vitamin B6 (mg) |
0.070 |
0.001 |
0.0069 |
| Folate (mcg) |
23.5 |
1.0 |
22.5 |
| Vitamin B12 (mcg) |
0.50 |
0.07 |
0.43 |
| Vitamin A (IU) |
317.5 |
0 |
317 |
| Vitamin E (mg) |
0.70 |
0 |
0.70 |
| Vitamin D (IU) |
24.5 |
0 |
24.5 |
| Choline (mg) |
215.1 |
0.42 |
214.6 |
| Biotin (mcg) |
9.98 |
2.34 |
7.58 |
| Calcium, Ca (mg) |
25 |
2 |
23 |
| Iron, Fe (mg) |
0.72 |
0.01 |
0.59 |
| Magnesium, Mg (mg) |
5 |
4 |
1 |
| Copper, Cu (mg) |
0.007 |
0.002 |
0.004 |
| Iodine, I (mg) |
0.024 |
0.001 |
0.022 |
| Zinc, Zn (mg) |
0.55 |
0 |
0.52 |
| Sodium, Na (mg) |
63 |
55 |
7 |
| Manganese, Mn (mg) |
0.012 |
0.001 |
0.012 |
It is clear that eggs are an excellent source
of calories (75 calories), cholesterol (213 mg), protein (6.25 gm), and
a variety of important nutrients for the body.
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