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What are the nutrients in eggs?

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Eggs provide protein, vitamin A, potassium, folic acid, selenium, vitamin D, B6, B12, zinc, iron, copper, choline and biotin, according to nutritional therapist Jo Lewin for BBC Good Food. The protein in eggs is considered a whole protein, which is important because it means eggs provide all eight essential amino acids.

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Many people still worry about old research that used to claim eggs were sources of bad cholesterol and could increase the risk of heart disease, says Lewin. Modern research has disproved that theory, however.

The betaine and choline in eggs are extremely heart-healthy nutrients. Choline is also very important for women to consume during pregnancy and breastfeeding, as it assists in brain development for the child during these early stages. The vitamin D in eggs helps to protect against osteoporosis and rickets by decreasing the likelihood of bone loss, notes Lewin.

Eggs should be kept in the refrigerator. They can last up to one month if they are kept refrigerated. Many people enjoy a runny yolk in their eggs, but there is a danger of contracting salmonella poisoning if eggs are not cooked thoroughly. Lewin advises that people cook their eggs long enough at an appropriately high temperature to be sure that any risk of illness is removed.

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