In the run-up to Easter and in the wake of the newly updated information about production, attention is turning back once more to that staple of breakfasts across the world: the egg. Scrambled, baked, cooked into omelettes or mixed into other dishes, the egg is a versatile source of several nutrients required for good health and wellbeing.
Eggs in Summary
The egg white or albumen and the yolk have distinctly different nutritional qualities. When people talk about eggs being high in cholesterol or in fats, they are generally referring to the yolk itself. This where more than 200 mg of cholesterol can be found, which in an average person’s diet would be two-thirds of their full daily recommended dose. The egg white is adaptable into a number of recipes which don’t include the yolk as well, thus solving this problem.
The white of an egg is one of the more efficient naturally occurring sources of protein available and comparable to portions of lean meats, fish and poultry. An average egg white contains around four grams of protein, with very little fat. In fact, any fat content generally comes from the additional oils or butter used in preparation – not from the egg itself. It is this ratio of quality digestible protein in relation to the other components which make them so attractive to people looking for a controlled diet or simply a healthier lifestyle. Eggs are themselves a relatively low-calorie food item, with the average large egg containing approximately seventy calories. However, when the yolk and white are looked at separately, it becomes obvious that the majority of these come from the yolk. The white itself usually contains around 15 calories per egg. Switching to using egg whites in omelettes can make significant calorific savings.
Nutritionally, egg whites also contain a number of minerals crucial for healthy development. The white of one egg can contain folate, selenium, calcium, phosphorus and magnesium – all of which are used by the body for repairing cells, supporting growth and protecting immunity. With their protein and low-cholesterol content, egg whites look like a great option for people who put their health first. Suppliers such as proteinfoodsdirect offer liquid egg whites in a number of forms, cutting down on waste and removing the hassle of manually separating eggs in the kitchen. It also makes it easy to use them, as you are able to pour a portion of the liquid white into dishes with no mess.
Whether you are looking to increase protein intake for body-building and exercise purposes or you are just looking for a reliable and nutritionally sound source of dietary requirements, introducing more egg whites into your diet could be an ideal solution. On their own, egg whites can be added to omelettes for bulk with low additional cholesterol or calories or whipped into pancakes and waffles. Egg whites can also add protein and minerals to muffins, quiches, custards and a whole range of other healthy options.