Nutrition Table

Nutritional Value Table

The following table highlights some of the key nutrients found in eggs and their role in the body:

Nutrient	*Percentage of RDI for adults**	Role in the body
Long Chain omega-3 fatty acids	71% AI^ for males 127% AI for females	Found in cell membranes in the brain and eyes; anti-flammatory properites. Major roles in infant growth and development; protection against diseases.
Selenium	58%	Antioxidant that protects cells from damage & needed for production of thyroid hormones
Folate	48%	Needed for new cells, heart health, healthy nervous systems, health pregnancy
Vitamin B12	43%	Needed for new blood cells & to make genetic material
Pantothenic acid (vitamin B5)	42%	Healthy metabolism
Vitamin A	32%	Eye healthy, strong immune system, cell growth & healthy skin
Riboflavin (vitamin B2)	29%	Energy release & protecting cells from damage
Iodine	28%	Forms thyroid hormones
Protein	25%	Growth and repair of cells
Vitamin E	24%	Protects cell membranes from damage
Phosphorous	21%	Bone strength & production of genetic material
Omega-3	12-20% AI^	Found in cell membranes; anti-inflammatory properties. Major roles in infant growth and development; protection against diseases
Omega-6	11-18% AI^	Form hormones
Iron	14%	Energy production, strong immune systems, mental functioning
Thiamin (vitamin B1)	11%	Energy production
Vitamin D	8%	Helps the body absorb calcium, needed for strong bones
Sodium	6%	Fluid balance & helps to transmit nerve signals
Calcium	6%	Strong bones & teeth
Zinc	4%	Healthy immune system & needed for any aspects of daily metabolism
Potassium	4%	Fluid balance & nerve & muscle functioning
Magnesium	4%	Strong bones & needed for muscle contraction
Vitamin B6	3%	Needed to make proteins & hormones for energy production

*RDI - Recommended Dietary Intake (* Food Standards Australia New Zealand Food Standards Code. Reference Values for Recommended Dietary Intake on Food Labels, Standard 1.1.1 and Daily Intakes, Standard

^ National Health and Medical Research Council. Nutrient Reference Value for Australia and New Zealand, 2006. Adequate Intakes

10 facts about eggs

1. Eggs contain 11 different vitamins and minerals.

2. Eggs have the highest nutritional quality protein of all food sources.

3. The surface of each eggshell can contain as many as 17,000 tiny pores.

4. Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults.

5. Eggs are a source of omega-3 fats (the healthy fats), which can have significant benefits for the heart and blood vessels.

6. The perfect poached egg is cooked for 3-4mins.

7. Research supports the inclusion of around 6 eggs a week as part of a healthy diet.

8. Eggs are kept at their freshest when stored in their cartons, in the fridge.

9. It is suggested that eating eggs may help treat acne, as they lower the glycaemic load of the diet.

10. There are about 480 commercial egg producers in Australia.