Composed of yellow yolk and translucent white, eggs are available all year round. Eggs make delicious meals as well as chief ingredients in many baked goods, sauces and sweets. They are favorite breakfast food for millions all over the world. But what is really special regarding eggs is that they have thirteen essential nutrients in varying amounts, high-quality protein, choline, folate, iron, and zinc.
Probably the most commonly consumed eggs are scrambled eggs. It doesn’t take much time or expertise to cook this delicious breakfast food. This popular meal has relatively low number of calories but it still makes a perfectly balanced and nutritional dish. A plate full with scrambled eggs may be one of the best ways to provide your body and brain with a daily portion of energy.
Health benefits of scrambled eggs
Eggs are a very rich in high-quality protein. One egg may provide around 5.5 grams of protein, which is approximately 11.1% of the daily value for protein. On the other hand, one egg has only 68 calories. Eggs are also excellent sources of choline. Choline is constituent of many fat-containing structures in cell membranes, whose elasticity and integrity hang on balances supply of choline. This compound is vital for many cellular functions and proper functioning of neurotransmitters. Choline may also reduce the inflammation in patients suffering from coronary diseases, osteoporosis, cognitive decline, Alzheimer’s disease, and type-2 diabetes.
Some studies report that egg breakfast may promote weight loss. The studies revealed that people who ate eggs for breakfast lost almost twice as much weight than those who didn’t ate eggs for breakfast.
Moreover, choline and Vitamin B12, also found in eggs, have positive impact on cardiovascular health. Eggs are naturally high in cholesterol, but if combined with low-fat diet they may even improve patient’s cholesterol profile.
Lutein and zeaxanthin, another pair of important compounds found in eggs, may help prevent age-related macular degeneration and cataracts. It is estimated that eggs have even higher amounts of lutein than green vegetables.
Calories in scrambled eggs
To get the maximum health benefits from scrambled eggs, they should be prepared using a minimum amount of butter, oil and milk. To make a nutritional and balanced meal, one may also use more egg whites in making scrambled eggs. Two egg whites should be substituted for one whole egg. Eggs are best combined with low calorie foods, seafood and various vegetables: mushrooms, onions, tomatoes or peppers. One large scrambled egg has approximately 102 calories. One whole cup of scrambled eggs has somewhere around 366 calories. The cup of scrambled eggs is enough to satisfy approximately 258% of recommended daily value for cholesterol.