What nutrients are in eggs

Eggs are rich in high-quality protein, lecithin, vitamin A, B vitamins, minerals, and other nutrients, making them a highly nutritious natural food.

1. High quality protein

Egg protein contains all the essential amino acids needed by the human body, and its bioavailability is close to 100%. It is a reference standard for evaluating the quality of protein in other foods. A medium-sized egg contains about 6 grams of protein, mainly distributed in the egg white. These proteins are easy to digest and absorb, and play an important role in muscle synthesis and tissue repair.

2. Phosphatidylcholine

Egg yolks contain abundant phospholipids, which are important components of cell membranes and can promote the development of the nervous system, helping to maintain brain function. Phospholipids also have emulsifying properties, which help with fat metabolism and have certain benefits for cardiovascular health.

3. Vitamin A

Eggs are a good source of vitamin A, especially the yolk. Vitamin A is crucial for maintaining normal visual function, skin health, and the normal functioning of the immune system. One egg can provide about 10% of daily vitamin A needs, and its form is more easily utilized by the human body.

4. B vitamins

Eggs contain various B vitamins, including vitamin B2, B5, B12, etc. These vitamins are involved in energy metabolism, red blood cell formation, and nervous system function. Vitamin B12 is mainly found in animal based foods, and eggs are one of its important sources, which have a positive effect on preventing anemia.

5. Minerals

Eggs provide a variety of minerals, such as iron, zinc, selenium, etc. Although the absorption rate of iron in egg yolks is not as high as in animal liver, consuming it in combination with vitamin C can increase absorption rate. Selenium is a powerful antioxidant, and one egg can meet about 20% of daily selenium needs, helping to protect cells from oxidative damage. Eggs are rich in nutrients, but it is important to consume them in a reasonable manner. It is recommended that healthy adults consume 1-2 whole eggs per day, and individuals at high risk of cardiovascular disease can reduce their egg yolk intake appropriately. Low temperature cooking methods such as boiling and steaming eggs can best preserve their nutrients and avoid nutrient loss caused by high-temperature frying. Eating vegetables and fruits in combination can increase the absorption rate of minerals such as iron. People with allergies should consume them with caution. Keep refrigerated during storage and heat thoroughly before cooking to ensure food safety.