egg nutritionԾ Eggs provide essential vitamins and nutrients for a number of different purposes, including vitamin B12 for red blood cell formation and brain function. They also contain omega-3 fatty acids and selenium, an essential trace element. These nutrients canҴ be obtained from other sources, and vegetarians can rely on egg nutrition to provide them with the amount of this vitamin they need. Here are five reasons why eggs are such a beneficial addition to the diet. Lutein and zeaxanthin are vital antioxidants The carotenoids lutein and zeaxanthin found in eggs are particularly beneficial for your eyes. Studies have shown that these carotenoids protect your eyes from age-related eye diseases, including cataracts. They may also prevent or slow the progression of macular degeneration, a progressive disease that damages the center portion of the retina and robs the sufferer of central vision. Both lutein and zeaxanthin have anti-inflammatory effects, and they may work better together than separately. These powerful antioxidants can be found in egg yolks and other foods. In fact, consuming three eggs daily increases lutein and zeaxanthin in the eyes. Eggs are a highly bioavailable source of lutein and zeaxanthin, making them a good choice for those interested in boosting their eye health. The two carotenoids are also believed to decrease the risk of cataracts and slow the progression of age-related macular degeneration, the leading cause of blindness. Lutein and zeaxanthin are largely concentrated in egg yolks and may be more bioavailable than in foods containing only a small amount of them. Egg yolks also contain sulfated glycopeptides, which stimulate the production of macrophages in the body. These cells fight off infection and disease. In rats, the peptides in egg yolks also reduced blood pressure, which is an important risk factor for cardiovascular disease. Egg yolks also contain lutein, zeaxanthin, which are antioxidants that protect the eyes against macular degeneration and cataracts. Vitamin B12 is essential for red blood cell formation Vitamin B12 is a crucial vitamin for the formation of red blood cells. This vitamin also plays important roles in DNA synthesis and cell metabolism. You can get enough vitamin B12 by eating poultry, meat and fish, or by supplementing your diet with supplements. Insufficient amounts of vitamin B12 can result in deficiency, which can lead to neurological problems. Insufficient amounts of vitamin B12 may also cause deficiencies in other areas of the body, such as the nervous system. Red blood cells are formed from stem cells in the bone marrow. Whether these cells form red, white, or platelets depends on several chemical factors. Vitamin A contributes to the development of stem cells into red blood cells. This vitamin ensures that red blood cells can be produced in sufficient quantities, and that the developing red blood cells have access to iron. The average adult needs about 700 micrograms of vitamin A per day. A deficiency of vitamin B12 can result in macrocytic anaemia, a form of anemia with smaller than normal red blood cells and decreased oxygen carrying capacity. People with this type of anemia often feel light-headed, faint, and short of breath. In addition, deficient B12 may cause varying degrees of neuropathy, including numbness and tingling in the hands and feet. Omega 3 fatty acids are essential for neurological function Studies show that Omega 3 fatty acids from eggs are essential for neurological function. These fatty acids are present in egg yolks and play a crucial role in the development of the brain during pregnancy. In addition, adequate levels of these fats improve the communication between nerve cells, which is essential for brain development and neurological function. Researchers also believe that these acids may have a role in improving heart health and reducing inflammation. Eggs are a great source of protein and low in carbohydrates, but they are also packed with essential nutrients. Choline, which is found in egg yolks, is associated with improving brain function, maintaining memory, and promoting brain communications. Choline is also essential for neurological development. In addition, eggs contain other important nutrients, including magnesium, phosphorus, lutein, biotin, and selenium. Oily fish like salmon and mackerel contain large amounts of omega-3 fatty acids. These fatty acids help build the membranes around cells. Studies have shown that omega-3 levels can improve cognitive performance. Soybeans and flaxseed also contain omega-3s. Similarly, cacao contains flavonoids. These fats are also essential for neurological function. Listed below are a few foods that are high in omega-3s. Selenium is an essential trace element The essential element selenium is found in a variety of minerals, including coal and sandstone. However, selenium does not naturally occur in egg yolks. It may be found in soil through anthropogenic activity, such as combustion of coal, lignite, or crude oil. Selenium is found in its elemental state (Se0), as well as its salts (selenites and selenates). The chemical properties of selenium are influenced by the pH of soil. Organic forms of selenium are used to improve egg quality. Organic selenium incorporated into the henҳ diet provides between 0.3 and 0.5 mg of selenium per kilogram. The use of organic selenium in egg production has ushered in a new era of selenium-enriched food and beverages. Organic selenium enriched eggs contain selenium that can help maintain high immune competence and productive performance in poultry. Selenium deficiency is rare in the United States. The selenium content of soil throughout North America is generally high enough to protect against deficiency. However, if the dose of selenium exceeds that level, symptoms may occur. People who do not consume enough selenium may develop chronic diseases. Insufficient selenium in the diet may be at risk for developing Kashin-Beck disease, osteoarthritis, and other diseases. Saturated fats have little effect on blood cholesterol levels Although egg consumption increases cholesterol levels, dietary cholesterol has relatively little effect on blood lipids. In a recent study, scientists gave 10 healthy men either 200 or 600 milligrams of cholesterol a day. The study participants also followed a 55:30:15 carbohydrate:fat:protein diet. The study participantsҠHDL/LDL ratio improved after receiving the higher cholesterol dose, but the number of eggs eaten per day was not affected. Nevertheless, dietary cholesterol has little effect on blood cholesterol levels in young, healthy people. The amount of eggs you should eat daily will depend on your personal risk of heart disease. A healthy adult can eat one to two eggs a week. People with high cholesterol levels should limit their egg consumption to a maximum of seven per week. Eating egg whites instead of the yolk will lower the cholesterol content, but still provide you with a good source of lean protein. In addition to lowering LDL cholesterol levels, eggs contain trans fat. Trans fat is also a major contributor to the health risks of diabetes and cardiovascular disease. However, eggs contain only small amounts of trans fat. However, the fat found in eggs is still beneficial if eaten in moderation. Moreover, you must take into consideration the cholesterol content of the foods you eat along with eggs. Adding butter and cheese, sausage, or muffins to eggs can also raise cholesterol levels. Choline deficiency can cause fatty liver disease A deficiency of choline can lead to fatty liver, a common ailment that is associated with high levels of obesity, diabetes, and alcohol consumption. The deficiency can worsen into nonalcoholic fatty liver disease, which can be fatal. Choline also plays an important role in the heart, where it aids in the production of lecithin. It is also important in regulating homocysteine levels, which can negatively affect the heart. Dietary choline plays multiple roles in preventing and reversing hepatic dysfunction and cirrhosis. A deficiency in choline is associated with an increased incidence of spontaneous liver cancer and increased sensitivity to carcinogens. Choline deficiency has been linked to altered gene expression, enhanced sensitivity to carcinogens, and liver cell regeneration. Deficiency in choline has also been linked to hepatocellular cancer and gallstones, which are mainly caused by fatty liver. Although a deficiency in choline may increase your risk of developing fatty liver disease, a genetic factor may also contribute to fatty liver. In fact, SNPҳ in the PEMT gene may increase your risk of developing fatty liver disease. However, dietary changes that increase your choline intake may be necessary to reverse the progression of fatty liver. Choline can help regulate the PEMT gene, which transports fats out of the liver. Saturated fats have little impact on zinc absorption Studies suggest that most children and adults in the U.S. get sufficient zinc from food. But this intake may be marginal. According to the NHANES III survey, 35% to 45% of elderly people had inadequate zinc intakes. For this reason, researchers have recommended that older adults consume at least six grams of zinc daily. This intake should come from food and from supplements. They also advise that older adults should limit the consumption of saturated fats in their diet to reduce the risk of chronic disease. In fact, oysters contain more zinc per serving than any other food. However, the dietary pattern of a vegetarian may increase the need for zinc. Soaking grains may improve their zinc bioavailability. Another good way to improve zinc absorption from grains is to eat leavened grain products. These grains are higher in zinc content than those with unleavened flour. However, there are some diseases and conditions that may reduce zinc absorption or increase endogenous losses of the mineral. Chronic renal disease and liver disease are associated with zinc deficiency, while sickle cell disease can lead to excessive zinc loss. Saturated fats in the gastrointestinal tract have no impact on zinc absorption from eggs. However, they may interfere with vitamin A and D absorption. The postFive Reasons Vegetarians Rely on Egg Nutrition appeared first onSMB Place.