More Egg Facts

Eggs contain very little saturated fat (1.5 grams per large egg) and no trans fat. A medium egg contains about 63 calories and a large about 74 calories.

The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health, and more.

Egg yolks are a great source of choline, an essential nutrient. Two eggs provide about 250 milligrams of choline. Choline also aids the brain function by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.

Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness and may even reduce the risk of cardiovascular disease.

Eggs have the highest nutritional quality protein of all food sources. Protein is a source of energy, but its main role in the body is growth and repair. It helps in the formation of muscles, hair, nails, skin and organs, such as the heart, kidneys and liver.

Vitamins and minerals in eggs include:
Biotin - helps cell metabolism and the utilization of fats, proteins and carbohydrates
Calcium - for building and maintain bones and teeth
Cephalin - a phosphorus-containing lipid found in tissues
Folate - for growth
Iodine - to ensure proper function of the thyroid gland
Iron - to produce hemoglobin, which carries oxygen around our bodies maintenance of healthy cells
Lecithin - contains acetylcholine which has been proven to help brain function
Pantothenic acid (Vitamin B5 ) - releases energy from our food for our body to use
Phosphorous - helps build strong bones and teeth
Selenium - antioxidant that protects our body and immune system
Thiamine - to turn carbohydrates into energy our body can use
Vitamin A (retinal) - for growth and eye health
Vitamin B12 (riboflavin) - for brain and nervous system functions and blood formation
Vitamin D - important in bone health.
Vitamin E - antioxidant to protect our bodies against disease
Zinc - helps in growth, wound healing, blood formation and maintenance of tissues.

Eliminating eggs from your diet because you are concerned about cholesterol is of no value and you lose the dietary benefits. Harvard Medical School and Mayo clinic agree that even though yolks contain cholesterol, very little of it actually makes it into your bloodstream, where it matters.