Eggs are good for breakfast
Baku, March 11 (AZERTAC). The American Heart Association says a single egg contains about 213 milligrams of dietary cholesterol. So an egg a day or breakfast could fit within an individual`s dietary budget only if dietary cholesterol from other sources, such as meats, poultry and dairy products were limited. Eggs could actually protect against heart disease, breast cancer and eye problems and even help you to lose weight. An egg`s vitamin E content protects against heart disease and some cancers; there`s also vitamin D, which promotes mineral absorption and good bone health. Eggs are rich in iodine, for making thyroid hormones, and phosphorus, essential for healthy bones and teeth. Teenage girls who eat an egg a day may give themselves additional protection against breast cancer in later life, according to a study in the journal Breast Cancer Research. It is the essential nutrients in eggs, such as amino acids, vitamins and minerals, that may be responsible for this protection. Egg yolks contain the nutrients lutein and zeaxanthin, which could help to prevent or even reverse the age-related eye problem macular degeneration (MD). This is one of the leading causes of blindness and occurs as a consequence of getting older - however, low lutein intake is implicated as a risk factor.
Eggs are also low in calories - a large egg contains only 75 calories and 5 grams of fat - and other research suggests they can help you lose weight. A study published last year in the Journal of the American College of Nutrition looked at the breakfast habits of obese women. Scientists from the Wayne State University in Detroit found that when the women were given either an egg or bagel breakfast, each providing the same number of calories, the women eating the eggs felt fuller and consumed fewer calories overall in the following 24 hours. Health experts used to recommend a maximum egg consumption of three a week to avoid a rise in blood cholesterol levels. But since evidence has shown that it is saturated fat intake that affects cholesterol, advice has changed.
And while eggs added as ingredients to foods such as cakes and pasta will provide the same nutrients, you need to be careful the end product is not high in sugar and fat. According to the British Egg Information Service, storing eggs correctly is vital to maintaining their freshness and nutrient content. They advise buying eggs only from a reputable retailer, keeping them in the fridge in their box and eating by the use-by date.
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