Easter has come & gone for 2020 & for the most part, you wouldn’t have even known it had been there.
No family lunch, no gorging on Easter eggs, no attending church & no gathering with friends over what would normally be an extended bank holiday weekend.
Easter 2020 is the first time in hundreds of years that the UK Churches have not been opened, the beaches have been all but deserted & pubs & restaurants, shuttered against COVID19, remain silent where they would normally be thriving. The COVID19 pandemic has changed us as a planet & forced everyone to alter their lives.
In amongst the changes we are all facing, one thing we need to maintain & focus on is our physical & mental health.
Virtually Smart Ltd had originally planned to write this blog for Easter, but in light of current lifestyle changes, we felt it more appropriate to make it more about health, than the extended weekend.
Ensuring you have a balanced diet is really important when boosting your immune system. Maintaining a five a day fruit & vegetable count can be a challenge, but the more you can eat fresh or frozen fruits & vegetables, the more important vitamins & nutrients your body will consume. Making sure you have a balance of carbohydrates, proteins & fruits & vegetables should be something to strive for daily.
However, in amongst these needs, there is one small store cupboard item which may get overlooked & that is the humble egg.
Eggs are a vital source of protein for many, especially vegetarians (not suitable for a vegan diet) However, the egg has many secrets which not everyone may know about.
Note: Some studies have shown that excessive egg consumption is linked to high cholesterol & heart disease. Virtually Smart Ltd are not health professionals & base this blog on research undertaken by other publications only.
Eggs can help brain function.
Eggs contain choline which is a water soluble compound & is neither a vitamin or mineral. Your body naturally produces a small amount of choline, which is vital for liver function, healthy brain development, muscle movement, your nervous system and metabolism. (1) On average a hard boiled egg contains 113 mg of choline (1) & the RDA suggests 425 mg per day for an adult woman & 550 mg per day for an adult male. (1)
Egg Nutritional facts
A large egg contains the following:
- 72 calories
- 0g carbohydrates
- 6g protein
- 5g total fat
- 5g saturated fat (8% DV)
- 0g fibre
- 0g sugar
- 69mg potassium (1% DV)
- 6mg magnesium (1% DV)
- 28mg calcium
- 8mg iron (3% DV)
- 99mg phosphorus
- 08mg vitamin B6 (5% DV)
- 45 mcg vitamin B12 (10% DV)
- 270 IU vitamin A
- 41 IU vitamin D (11% DV) (2)
Egg Protein Content
Eggs are a great source of protein & can help absorb nutrients from other foods as part of a healthy balanced diet. Each egg can provide approximately 6g of protein. The RDA for proteins for an average adult is 0.8 grams of protein per kilogram of body weight (3) with the NHS advising that 50g of protein is the RDA for an adult (5)
Eggs & Eye health
Egg yolks are one of the best sources of lutein, a pigment that has been linked to better eyesight & lower risk of eye disease. A high intake of lutein & zeaxanthin may reduce the risk of eye diseases, such as macular degeneration & cataracts (6) Eggs are also great sources of Vitamin A. Vitamin A deficiency is one of the most common causes of blindness around the world (6)
Eggs are for many an absolute staple & despite extended research pointing towards excessive consumption causing health risks; in moderation, an egg a day can have huge health benefits.
Written by Katy-Jane for & on behalf of Virtually Smart Ltd
Note: Virtually Smart Ltd are not health professionals & base this blog on research undertaken by other publications only.
- https://www.healthline.com/nutrition/what-is-choline#what-it-is
- https://www.goodhousekeeping.com/health/diet-nutrition/a48023/egg-nutrition/
- https://www.bbc.com/future/article/20190916-are-eggs-good-for-you
- https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
- https://www.nhs.uk/live-well/eat-well/what-are-reference-intakes-on-food-labels/
- https://www.healthline.com/nutrition/8-nutrients-for-eyes#section3
