Nutritional Profile of Eggs

Eggs are an incredibly nutrient-dense food, offering a wide range of essential vitamins, minerals, and macronutrients that support overall health. Here’s an overview of the nutritional profile of eggs, focusing on the vitamins, minerals, and macronutrients they contain:

Macronutrients

1. Protein: A large egg contains approximately 6 grams of high-quality protein, with all essential amino acids, making it an excellent choice for muscle repair and growth. The protein in eggs is highly digestible and efficient for building and maintaining body tissues.
2. Fats: One large egg has about 5 grams of fat, primarily in the yolk. This includes both unsaturated (healthy) fats and a small amount of saturated fat. Eggs are also a good source of omega-3 fatty acids, particularly if they’re pasture-raised or enriched, which support heart health, brain function, and reduce inflammation.
3. Carbohydrates: Eggs are very low in carbohydrates, containing less than 1 gram per egg. This makes them ideal for low-carb diets and for those seeking to manage blood sugar levels.

Vitamins

1. Vitamin B12 (Cobalamin): Eggs provide a substantial amount of B12, necessary for energy production, red blood cell formation, and nervous system health. A large egg can supply around 9% of the recommended daily intake.
2. Vitamin D: One of the few natural sources of vitamin D, eggs contribute to bone health, immune support, and calcium absorption. This is particularly true for pasture-raised or fortified eggs, which have higher vitamin D content.
3. Vitamin A: Eggs offer about 6% of the daily recommended intake of vitamin A, essential for eye health, immune function, and cell growth.
4. Vitamin B2 (Riboflavin): Riboflavin in eggs plays a role in energy metabolism and cellular function, with one large egg providing approximately 15% of the recommended daily intake.
5. Choline: Eggs are one of the best dietary sources of choline, a nutrient essential for brain health, memory, and mood regulation. It’s also critical for cell membrane structure and liver function.
6. Vitamin B5 (Pantothenic Acid): This B vitamin supports hormone production, energy metabolism, and skin health. Eggs provide a meaningful portion of the daily requirement.

Minerals

1. Selenium: Eggs are a rich source of selenium, a powerful antioxidant that supports thyroid function, DNA synthesis, and immune health. One egg offers about 22% of the daily recommended intake.
2. Phosphorus: Important for bone and teeth health, as well as energy production and DNA synthesis, phosphorus is abundant in eggs, with a large egg providing around 10% of the daily intake.
3. Iron: Though not as high as in red meats, eggs contain a small amount of iron, essential for transporting oxygen in the blood and supporting energy levels.
4. Iodine: Essential for thyroid health and metabolism, iodine in eggs supports energy regulation and hormone balance.
5. Zinc: A trace mineral involved in immune function and protein synthesis, zinc in eggs supports skin health, wound healing, and cellular growth.
6. Calcium: While not a major source of calcium, eggs contribute a small amount that supports bone health.

Antioxidants

1. Lutein and Zeaxanthin: These carotenoids, found in egg yolks, are crucial for eye health, helping to reduce the risk of cataracts and age-related macular degeneration. They also protect the eyes from harmful blue light exposure.

Eggs are an affordable, nutrient-rich food packed with high-quality protein, healthy fats, and essential vitamins and minerals. Their impressive array of nutrients makes them a valuable addition to any diet, supporting everything from muscle health and brain function to eye and immune health.