Eggs used to be shunned as the cholesterol culprit, but nutrition experts now acknowledge that eggs should be part of a healthy, balanced diet. If there ever was a perfect food, eggs would be it. It’s an inexpensive source of high-quality protein, they are versatile, nutritious and an essential ingredient in many baked goods and sauces.
NUTRITIONAL INFORMATION
1 egg (approx 50g) contains:
| Energy (kcal) | 70 kcal |
| Energy (kJ) | 290kJ |
| Protein (g) | 7g |
| Carbohydrates (g) | nil |
| Fat (g) | 4.2g |
| Cholesterol (mg) | 211mg |
| Dietary fibre (g) | nil |
| Sodium (mg) | 70mg |
EGGS ARE HIGH IN
Protein
The protein in eggs is a complete protein i.e. it contains all the amino acids needed as building blocks in the body. Egg protein is also easy for your body to absorb, which makes it a good snack post-run to aid in muscle recovery.
Vitamins
1 egg already provides 7% of the daily requirement for vitamin A which is needed for good night vision, cell growth and healthy skin. Eggs are also one of the few natural sources of Vitamin D which is needed for calcium absorption and bone-strength. B-vitamins are abundant in eggs. Vitamin B12 is needed for a healthy nervous system and vitamin B2 is used to convert the food you eat into energy – much needed on the trails.
Choline
Choline is one of the most important nutritional benefits of eggs, and eggs are one of the the best sources of it. Choline plays a key role in brain health and helps keep the body’s circulatory system clear of compounds that would otherwise cause inflammation.
Minerals
Eggs supply a variety of minerals including selenium, iodine, calcium and phosphorous. Selenium is needed for a strong immune system and is a powerful antioxidant.
Lutein
Lutein is an important antioxidant found in the yolk of the egg. Intake of lutein is associated with decreased risk of age-related macular degeneration (which is a leading cause of blindness). Although other foods may be higher in lutein, eggs provide a more absorbable form.
How to get your daily doze of egg:
- Hard boiled egg – great for an on-the-run breakfast or recovery snack or to add protein to a salad.
- Poached egg on low GI toast with grilled bacon and rosa tomatoes.
- Omelet with any filling of your choice – choose from cheese, mushrooms, ham, bacon, tomatoes, salmon and the list goes on.
Article by Jeanne-Marié Louw (Dietician)
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