With an abundance of all the essential nutrients needed for healthy development of all parts of the body at all ages, eggs are a one-stop solution for most dietary requirements. For people with celiac diseases in a family member, eggs are a major blessing as they can be used to replace much of the nourishment that gluten foods take away from their diets. Eggs are among the best sources of protein, vitamins A, B and D, zinc and iron. Here is a quick look at some basic facts about eggs that will help gluten-free cooks to prepare healthier meal plans.
Eggs and Choline
Eggs are natureâs best source of the choline, a component of the neurotransmitter acetylcholine which plays different vital roles in the functioning of the nervous system. This is found in the natural emulsifier called lecithin which is present in egg yolks. Acetylcholine activates muscles in the peripheral nervous system, is an important messenger chemical in the autonomous nervous system, and forms the anti-excitatory cholinergic system in the central nervous system. Lecithin and choline have also been linked to fat metabolism and moving cholesterol through the bloodstream. Choline has been definitively linked to restorative function in cases of neurological damage, and is considered crucial to early brain development in the embryo, in newborns and infants and preserving memory in adults. The recommended daily requirement of choline is pegged at around 150 mg for infants, 250 for children and 450 for adults. One egg contains about 125 mg of choline, all of it in the yolk.
Eggs and Cholesterol
One of the things that people worry about when considering eggs is the fact that they are relatively high on cholesterol. Research has established that dietary cholesterol is less dangerous than the total saturated and trans fats that one consumes. There are several strategies that you can employ to safely eat eggs without worrying about the cholesterol factor. Egg yolks are where the cholesterols are, and one way of staying safe if you already have a worrisome lipid profile is to avoid them and have the whites instead. You can use egg whites for almost all preparations that you would use whole eggs for. Another way of dealing with this is to use two egg whites for every whole egg, thereby lowering the cholesterol without compromising on the other nutritional or taste aspects of eggs.
Other Nutritional Facts
Eggs are also the major natural sources of lutein and zeaxanthin, two antioxidants that have a major role in delaying the onset of aging in older adults. Regular consumption of eggs have been linked to lower risk for age-related macular degeneration. An average sized egg contains about 70 calories, 6 g of protein and 5 g fat, along with 190 mg of cholesterol. The 5 g of fat in a standard egg contains 2 g of saturated fat. Eggs are also a complete protein food source, since they contain all the nine amino acids that the human body cannot synthesize on its own.
