What nutrients do eggs contain

Eggs contain high-quality protein, lecithin, vitamin A, vitamin D, vitamin B family, minerals and other nutrients, making them one of the natural foods with high nutrient density.

1. High quality protein

Egg protein contains all the essential amino acids needed by the human body, with a bioavailability close to 100%, and is a reference standard for measuring the quality of protein in other foods. Every 100 grams of eggs contains about 13 grams of protein, and its digestion and absorption rate is significantly higher than that of plant protein. It is suitable as a protein supplement source for children, pregnant women, and people in the recovery period.

2. Phosphatidylcholine

The lecithin rich in egg yolks is composed of choline, glycerol, fatty acids, etc., and has the characteristic of emulsifying fat. This substance can promote the synthesis of neurotransmitter acetylcholine, which plays an important role in infant brain development and adult cognitive function maintenance, and can also help regulate cholesterol metabolism.

3. Vitamin A

Eggs are a high-quality source of vitamin A, with approximately 1400 international units per 100 grams of yolk. Vitamin A is involved in maintaining visual function, repairing epithelial cells, and regulating immune function. Deficiency may lead to night blindness or dry skin. Vitamin A in eggs exists in the form of retinol, with a higher bioavailability than plant-based carotenoids.

4. Vitamin D

Eggs are one of the few foods that naturally contain vitamin D, mainly concentrated in the yolk. Vitamin D can promote calcium and phosphorus absorption, maintain bone health, and recent studies have found that it also plays an important role in immune regulation. One egg provides about 10% of the daily vitamin D requirement and is a supplementary source for people with insufficient sunlight.

5. Mineral Combination

Eggs contain various minerals such as iron, zinc, selenium, etc. The iron in egg yolks exists in the form of heme iron, with an absorption rate of 15-35%, much higher than that of plant-based iron sources. Selenium, as a component of glutathione peroxidase, has antioxidant properties. These minerals synergistically participate in physiological processes such as hematopoiesis, immunity, and metabolic regulation.

It is recommended to consume 1-2 whole eggs per day for balanced nutrition. High temperature cooking can destroy some heat sensitive nutrients, and low-temperature cooking methods such as boiling and steaming eggs can be used. People who are allergic to eggs should avoid consumption, and patients with hypercholesterolemia should control their egg yolk intake. Eating with dark vegetables and fruits can improve the absorption and utilization of minerals such as iron, making nutrient intake more comprehensive.