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Nutritional Value of an Egg: An egg is one of the most nutritious food items in our diet. It is rich in minerals, proteins, and vitamins, all of which are easily absorbed by the body.

Eggs are a good source of essential minerals such as calcium, iron, phosphorus, zinc and iodine. When it comes to calories, a medium sized egg has about 75-76 kcal. The most commonly eaten eggs are that of chicken. Eggs of other birds such as duck, quail and turkey are similar in their nutritional value to eggs of chicken, with the prominent difference being that the eggs of these birds have higher mineral content as well as higher cholesterol content as compared to chicken eggs.
Vitamin Content of Eggs: Eggs are rich in vitamin B, especially vitamin B12, vitamin A, vitamin D, vitamin E and vitamin K. It should be noted that very few food items that contain vitamin D, egg being one of them.
Protein Content of Eggs: An egg is composed of about 11% proteins. Further, it contains all the amino acids necessary for body metabolism. This makes egg an essential part of the diet of those who wish to increase weight and build muscles. Most of the proteins are concentrated in the white part of the egg, known as albumin (albumen) or egg white.
Egg White and Egg Yolk: There are two essential parts of an egg; the albumen or the white part and the yolk or the yellow part. The yolk is suspended in the albumin and contains about 80% of the calories and almost all fats present in the egg. It contains vitamin A, D, E and K and minerals such as iron, calcium, and phosphorus. The egg albumen mostly contains water and proteins.
Health Benefits of Eggs: The nutritional value of eggs makes it good for immunity, strong vision, treatment of macular degeneration, cataract treatment, skin care, nervous system, strong bones and blood formation. Recent research has also shown that consuming eggs does not lead to increase in serum cholesterol levels.
Structure of an Egg:
Nutritional Value of Chicken: Chicken is one of the most popular meats, consumed widely in restaurants and at home. This may be, in part, due to the fact that chicken contains less fat than beef or pork, and its milder taste compliments any side dish. The lower fat content of chicken is not the only nutritional advantage it offers; there are many vitamins and minerals that make it a wise food choice too.
The best known nutritional component of chicken is protein. According to NutritionData, a website that lists nutritional information from the USDA, one cup of roasted chicken (light meat) contains 38 grams of protein, which is 76 percent of the Recommended Daily Allowance (RDA.)
Choline is a form of lecithin, and according to the Linus Pauling Institute, it protects the liver from damage and cancerous cell changes, and keeps cholesterol from building up in the liver. A study from Kansas State University shows that when lecithin and cholesterol are eaten together, the lecithin can block the absorption of the cholesterol. This is an added benefit when eating chicken, as the one cup of roasted chicken mentioned above also contains 105 milligrams of cholesterol.
Chicken is also loaded with vitamins, particularly B vitamins such as thiamin, riboflavin, niacin, vitamin B6 and folate. The B vitamin with the highest concentration is niacin, coming in at 14.7 milligrams in a one cup serving of chicken. This is 73 percent of the RDA. The Mayo Clinic claims that niacin raises levels of HDL (good) cholesterol, and also helps maintain the health of the nervous system and digestive system. It is also important to the health of the hair, eyes and skin. All of the B vitamins help play a role in the metabolism of fats, as well.
Other vitamins found in chicken in lesser amounts are vitamins A, E and K.
Chicken contains several minerals that contribute to the health of the body. The mineral with the largest concentration in chicken is selenium. In a one-cup serving of light meat, there are 36.1 micrograms of selenium, which is 52 percent of the RDA. According to the National Institutes of Health, selenium is an antioxidant and has been found to reduce the risk of prostrate cancer and may improve asthma and bronchitis symptoms. Other minerals in chicken are phosphorus, with 304 milligrams, which is 30 percent of the RDA. The NIH states that phosphorus works with B vitamins to help muscles contract and helps maintain heart and kidney health. Magnesium, iron, zinc, calcium, potassium and copper all add to the vital minerals found in chicken.
With only 71 milligrams of sodium, less than 1 gram of carbohydrate and 6 grams of fat, chicken is a meat that can benefit almost any diet.
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