Eggs are a nutritious food to add to your healthy diet. They're cheap, they taste good, they can be prepared in numerous ways and they provide a wealth of key vitamins and minerals. Eggs are a high-quality source of protein, and they're rich in vitamins A, E and B-12. While eggs do contain some amount of most nutrients, they don't supply every single one, and several that they do supply are in such small doses that they are only a negligible part of your diet.
Eggs don't contain any fiber. You need between 21 and 25 grams of fiber a day, but most diets don't reach that goal on a regular basis. Fiber supports digestive health and normalizes your bowel movements, which can cut your risk of constipation and hemorrhoids. The nutrient plays an important role in helping you lower your cholesterol level, too. When you eat high-fiber foods, they work to whisk excess cholesterol out of your arteries, which makes it less likely that they'll get clogged. Fiber can help you lose weight as well. It fills you up, so you're satisfied with less food and fewer calories. While eggs don't supply fiber, they do contain protein, which is another nutrient that fills you up and can help you reach your weight loss goals.
You won't get any vitamin C when you eat a plain chicken egg. Vitamin C is an antioxidant that helps protect your cells from damage caused by pollution and other environmental contaminants. Equally as important, vitamin C supports the health of your skin, bones and teeth. Vitamin C also enables your body to heal from wounds and promotes immunity, too. Your body doesn't store vitamin C, so you need to get 75 milligrams a day.
One egg supplies 28 milligrams of calcium, which is only about 2 percent of the 1,000 milligrams you need each day. You only get 6 milligrams of magnesium from one large chicken egg. That's less than 2 percent of the 310 to 320 milligrams you need every day. Eggs contain just trace amounts of riboflavin, thiamin and niacin, all of which are B vitamins that help your body convert food into energy. There is 0.2 microgram of vitamin K in one chicken egg, but that's less than 1 percent of your daily requirement of 90 micrograms.
The way you prepare and eat eggs can make up for their lack of fiber and vitamin C. Layer scrambled eggs between two slices of whole-wheat bread to add fiber. Stir red bell peppers and tomatoes into an omelet for a healthy dose of vitamin C. Include chopped spinach for vitamin K and magnesium. Add lean white-meat chicken or steak for a healthy boost of niacin, riboflavin and thiamin. Sprinkle your omelet with low-fat cheddar cheese to add some calcium to your meal.
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