ProOvo a.s. :: Eggs and nutrition

Egg and nutrition

Eggs are a natural product

Eggs are one of the most nutritious foods money can buy - they are a natural source of many essential nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 80 calories and only 11g fat per 100g.

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Eggs are high in Protein

One of eggs' great qualities is its high protein content. Protein is a nutrient that, among other things is very important for building and maintaining muscles. One egg covers up to 15 % of the daily protein needs of an adult. At the same time eggs contain the amino acids that allow the body to utilize proteins. You will also get plenty of vitamins and minerals through eggs. Eggs in other words are one of the best sources to meet human nutritional needs. But what about the yolk - is not too fat? Yes it contains fat, but most of the fat is the healthy, unsaturated kind that is good for keeping your body fluids in balance.

Like most construction projects are dependent on building blocks, protein is also vital for the building and maintenance of body cells. Protein also maintains a healthy metabolism, provides energy for living and helps to your body fight infections. You can get protein from eggs, meat, dairy products and beans.

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Nutritional Composition of an Egg

This table shows the content of minerals and vitamins in a medium size egg. Typical values:

Nutritional information	Per medium size egg	Per 100g
Energy	324 KJ 78 kcal	627 KJ 151 kcal
Protein	6,5 g	12,5 g
Carbohydrate of which sugars starch	0,7g Trace	0,7g Trace
Saturated fats	5,8 g 1,7 g	11,2 g 3,2 g
Fiber	0,0 g	0,0 g
Sodium	0,072 g	0,14 g

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Vitamins and Minerals in an Egg

Nutriet	Function
Vitamín A	Vitamin A is needed for the development of all cells in the body, for normal skin and for the function of the immune system. It is also important for vision.
Vitamín D	Vitamin D is needed for healthy bones and teeth. It is also essential for the absorption and use of calcium and phosphorus in the body.
Vitamín B₁₂	Vitamin B₁₂ is needed for formation of red blood cells. It is also important for the function of the immune system.
Vitamín B₂ (riboflavin)	Riboflavin is needed for releasing the energy from food. It is important for healthy skin, eyes and nervous system.
Folate	Folate is essential for the development of new cells and therefore it is especially important for pregnant women. It is also needed for normal blood formation and for the immune system.
Biotin	Biotin is needed for the release of energy from food, for maintaining normal skin and hair and for the functioning of the nervous system.
Pantothenic acid	Pantothenic acid is needed for the release of energy from food, for mental performance and for making vitamin D and some hormones.
Phosphorus	Phosphorus is essential to the structure of bones and teeth. It is also important for the normal function of cell membranes and for pathways that generate energy from food.
Lodine	Lodine is needed for production of thyroid hormones and therefore is vital for the normal functioning of the thyroid gland, which is involved in energy generation and in the maintenance of normal skin.
Selenium	Selenium is needed for protecting the DNA, proteins and fats in cells against oxidative damage. It is also important for a healthy immune system and for the functioning of the thyroid gland.

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Eggs and losing Weight

Most nutritionists advise that a healthy way to lose weight is to eat a variety of natural and fresh foods, providing reasonable amounts of protein and not too much fat, together with plenty of fiber from vegetables, fruit and whole grain cereal foods.

Eggs are a natural food, rich in good quality protein and not high in fat. A medium egg contains less than 80 calories. Eggs are also a source of many essential vitamins and minerals.

There is evidence that consuming a diet which is high in protein may help you feel fuller for longer and therefore help you stick to your slimming diet because you feel less hungry.

Nutritionists also recommend that the 'energy density' of your food and meals (the number of calories per gram of food) is also particularly important in influencing how full you are after you have eaten. Basing meals of foods of a lower energy density (fewer calories per gram of food) can help you feel fuller for longer after eating so that you feel less inclined to eat again so soon after the last meal.

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Cholesterol and Egg

An egg a day is okay

New scientific research confirms that the cholesterol in eggs has very little effect on blood cholesterol levels in adults. Previous limits on egg consumption were therefore lifted.

A high level of blood cholesterol increases the risk of heart disease and it was originally thought that eating cholesterol-rich foods was the most important cause of high blood cholesterol levels, and therefore increased heart disease risk.

It is now accepted that only around a third of the cholesterol in the body comes from that kind of diet and it is saturated fat that adversely affects our blood cholesterol levels to a much greater extent than the dietary cholesterol that we consume.

This means that most people can eat eggs without adversely affecting their blood cholesterol levels, provided that it is in combination with a healthy diet, low in saturated fat.