Nutrients
With just 72 calories, one egg is a low-calorie way to add
nutrients to your diet. One large egg supplies 0.88 milligrams of the 8 to 18
milligrams of iron you need each day. Iron supports a healthy immune system and
normal red blood cell production. The same egg contains 0.64 milligrams of the
8 to 11 milligrams of zinc you need on a daily basis. Zinc keeps your immune
system working properly and aids in wound healing. A large egg supplies small
amounts of bone-building calcium, as well as potassium, a mineral that keeps
your heart and muscles working normally. You also get 270 of the 2,333 to 3,000
international units of vitamin A you need each day, and 41 of the 600
international units of vitamin D you need on a daily basis. One large egg
provides small doses of folate and vitamin B-12 as well.
Weight Management
According to a 2005 study published in the "Journal
of the American College of Nutrition," eggs can help reduce short-term
food intake, which can help you shed excess pounds. The study found that eating
eggs for breakfast reduced the overall number of calories participants consumed
later in the day. The 6 grams of protein in one egg also supports healthy
muscles and provides your body with fuel. This can help you maintain a healthy
weight because you are more likely to live an active lifestyle, which burns
calories and helps you stay trim.
Eye Health
The lutein and zeaxanthin that eggs contain have enormous
benefits for the health of your eyes. These two nutrients are what give the
yolk its yellow color, and can help reduce your risk of certain eye disorders
such as age-related macular degeneration and cataracts. More than 25 million
people have been diagnosed with an eye-related disease, and age-related macular
degeneration is the leading cause of blindness in older adults, the American
Optometric Association reports. Lutein and zeaxanthin protect your eyes by
helping to filter out certain types of light that cause damage. There is no
recommended daily intake of these two nutrients, but getting lutein and
zeaxanthin in your daily diet is important for the health of your eyes. Make
sure to eat the yolk because these nutrients are concentrated in this part of
the egg.
Additional Reasons
One egg supplies a healthy dose of choline, a nutrient
particularly important during pregnancy. Choline helps in the memory production
of unborn babies, and plays an important role in memory retention and formation
later in life as well. The protein in eggs can help you maintain a healthy
blood sugar level, which can give you longer-lasting energy. One egg costs very
little, which makes it an inexpensive way to add essential nutrients to your
diet. Eggs are versatile and can be boiled, poached or scrambled, or used to
prepare a wide variety of baked goods and casseroles.
