Egg

 that provide adequate amount of carbohydrates, proteins, as well as essential vitamins and minerals.

One excellent breakfast item is the egg, but some people fear that eating the yolk can cause weight gain and an increase in cholesterol. However, tossing out the yolk is a mistake. Though egg whites contain less fat and calories, there are exclusive nutrients in the yolk, which supplies food for your brain, metabolism and your immunity.

Health Advantages of a Whole Egg

Egg whites contain about half of the egg proteins. They are also a good source of riboflavin and selenium, which are important to your energy production and elimination of toxins. In two whites, you get about 6 grams of proteins and 18% of your daily recommended value (RDV) of riboflavin and selenium.

The rest of egg nutrition is in the yolk. Egg yolk is an excellent source of vitamins A, B12, D, E, K, folate and pantothenic acid. It also contains a variety of essential minerals such as calcium, phosphorus, iron, zinc and selenium. Eating the yolk not only gives you a boost in your metabolism, it also increases your red blood cell production and improves the oxygen carrying capacity of your blood.

Another important advantage of eating the yolk is in its content of valuable antioxidants. The yellow coloring of the yolk is indicative of high concentrations of lutein and zeaxanthin. These carotenoids along with vitamin E can help fend off free radical attacks and lower your risks of diseases. Having an egg for breakfast every morning is especially beneficial for your eyes and skin. It prevents you from developing macular degeneration and helps slow down your aging process.