Nutritional value of eggs

Nutrition Here is a list of nutrients found in eggs: Free range eggs have even greater nutritional value, as long as the hens are really free range and able to roam around a paddock, eating whatever takes their fancy. vitamin A vitamin B-2 vitamin B-12 vitamin B-5 vitamin D vitamin E biotin choline folic acid iodine iron lutein and zeaxanthin phosphorus protein selenium Protein A medium-sized egg typically contains 5.53 grams of protein. Around 12.6 percent of the edible portion of an egg is protein which is in both in the yolk and the egg white. Fats One large egg contains about 5 grams of fat. The majority of fat in an egg is unsaturated and is regarded to be the best type of fat to be included in a balanced diet. Saturated fats should be limited to less than 10 percen of your daily calories. For example, a diet consisting of 1,800 calories should limit saturated fat to no more than 20 grams. A large egg contains less than 2 grams of saturated fat. Omega-3 fatty acids Eggs are also a rich supply of omega-3fatty acids. These are mainly in the form of docosahexaenoic acid (DHA), which helps with the maintenance of brain function and normal vision. These fatty acids are most commonly found in oily fish, and so eggs provide an alternative source for people that are unable to eat fish. Eggs and cholesterol One medium-sized egg that weighs 44 grams typically contains 164 milligrams of cholesterol. However, evidence has shown there is little, if any, relationship between cholesterol found in food and heart disease or blood cholesterol levels. As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant. Of course eggs labelled as free range in supermarkets, which meet the 10,000 hens per hectare density approved by politicians have the same nutritional values as cage eggs - because the hens eat exactly the same processed food.