Eggs

 

This can be eaten as one egg most days, or two eggs served three times a week.

 

 

Eggs are a ‘complete protein’, meaning they contain all the essential amino acids needed for healthy body functions. For their weight eggs provide the highest quality protein of all foods. This protein is highly digestible and may provide satiety (keeping you fuller for longer), which helps weight management.

The protein in eggs is particularly useful for:

Children and adolescents: assisting in growth and development

Athletes: maintaining muscle mass

Elderly: maintaining muscle mass and strength.

 

A large egg contains about 5 grams of fat – roughly 1.5g saturated and 2.5g unsaturated. The fat in eggs supply energy and contain fat-soluble vitamins.

Eggs are also a source of omega 3 fatty acids.

 

Eggs contain over 11 vitamins and minerals, including

Selenium (antioxidant which protects our body and immune system)

Folate (for growth and maintenance of healthy cells)

Pantothenic acid (Vitamin B5 ) (releases energy from our food for our body to use)

Vitamin B12  (for brain and nervous system functions and blood formation)

Vitamin A (for growth and eye health)

Iodine (to ensure proper function of our thyroid gland)

Vitamin E (antioxidant to protect our bodies against disease)

Phosphorous (helps build strong bones and teeth)

Iron (to produce haemoglobin which carries oxygen around our bodies)

Thiamine (to turn carbohydrates into energy our body can use)

Zinc (helps in growth, wound healing, blood formation and maintenance of tissues)

Vitamin D (important in bone health)

 

To find out how much of each of these vitamins and minerals are in NZ eggs look at the bottom of this page.

 

Eggs contain the antioxidants lutein and zeaxanthin, which are thought to be protective in the prevention of eye disease.

 

In the past, it was thought eating foods containing cholesterol would increase the concentration of cholesterol in the blood. High blood cholesterol is linked to an increased risk of heart disease. Cholesterol is only found in animal products, and this led to people altering the types of food they consumed.

 

Recent research has shown that it is in fact the saturated fat in our food that increases affects cholesterol, increasing both total and LDL (‘bad’) levels. Studies have shown eating up to six eggs a week provides some nutritional benefits without increasing the risk of heart disease. The New Zealand Heart Foundation recommends that people at high risk of heart disease limit their intake of eggs to three per week as part of a diet low in saturated fat.