In this brief article, we will answer the question,” Do eggs have calcium?” We will look at the nutritional value of eggs. We will also delve into the health benefits of consuming eggs.
Do eggs have calcium?
Yes, eggs do contain calcium. A medium sized egg which weighs about 50 grams contains roughly 25 mg of calcium. Eggshells in particular are choke full of calcium and one eggshell can contain as much as 380 mg of calcium per gram.
What is the nutritional profile of whole eggs?
Eggs are very nutrient dense foods and they provide a wide range of nutrients. They are nutritious enough to nourish a single fertilized cell into a baby chicken. Eggs are an great source of a variety of nutrients such as essential vitamins, minerals and high quality protein.
One large egg can typically provide the below nutrients:
- Vitamin B12 (cobalamin): 9 percent of the Recommended Dietary intake (RDI)
- Vitamin B2 (riboflavin): 15 percent of the RDI
- Vitamin A: 6 percent of the RDI
- Vitamin B5 (pantothenic acid): 7 percent of the RDI
- Selenium: 22 percent of the RDI
Eggs have small amounts of many vitamins and minerals that are needed by humans such as calcium, potassium, iron, manganese, vitamin E, folate and many others.
A large sized egg has 77 calories, 6 grams of high quality protein, 5 grams of fat and very little carbs. Most of the nutrients are in the egg yolk with the white only containing the protein.
What are the health benefits of eggs?
They are a good source of choline
Choline is a very important nutrient which is actually essential and it is very similar to the B vitamins. It is required for various processes in the body such as synthesizing a neurotransmitter known as acetylcholine and it is also a component of the cell membranes.
Low choline intake can result in heart related diseases, liver diseases as well as neurological disorders. Choline is particularly important for pregnant women as a low intake can increase the risk of neural tube defects and result in low cognitive function in babies.
As much as it’s an essential nutrient, many people do not get enough choline as evident in a study that was done in Canada that revealed that only 23 percent of the people managed to reach an adequate intake of choline.
Egg yolks and beef liver are considered excellent sources of choline with a large egg providing 113 mg of choline.
They are a good source of high quality protein
Proteins are the main body building blocks and have functional and structural functions. Proteins are built from amino acids which are about 21 that the body uses to build its proteins.
There are 9 essential amino acids which you have to obtain from the diet as the body cannot produce them. High quality protein is one that has essential amino acids in sufficient quantities and ratios.
Eggs are a great source of dietary protein that you should incorporate. They are in fact such a good source that the biological value which is a measure of the protein quality is usually evaluated by comparing it to eggs which have a score of 100.
They are rich in lutein and zeaxanthin which promotes eye health
Lutein and Zeaxanthin are 2 potent antioxidants that have been associated with good eye health. These potent antioxidants are found in the egg yolk.
The antioxidants usually accumulate in the retina where they assist in protecting the eyes from harmful UV rays in the sunlight.
Lutein and zeaxanthin are important as they aid lower eye complications such as cataracts which is cloudy vision and macular degeneration which can result in vision loss in the eledrly.
They can help in reducing body fat
Eggs only have small amounts of carbs but contain a lot of protein and fat. They help promote satiety and rate very high on the satiety index. It is for this simple reason that they are recommended to be consumed for breakfast as they may lead to fat loss.
In a study that was done, 30 obese women that consumed a breakfast of either eggs or bagels with the same calories, the ones who consumed eggs felt more fuller and consumed few calories for the rest of the day.
In this brief article we have answered the question,” Do eggs have calcium?” We have delved into the nutritional value of eggs. We have also discussed the health benefits of consuming eggs.