Riboflavin, 0.3 mg
Sugars, 11 g
Vitamin A, 225 IU
Vitamin B12, 0.8 mcg
Vitamin C, 1.1 mg
Vitamin E, 0.1 mg
Vitamin K, 0.5 mg
Health and healing benefits:
GI health:
Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.
Bones and teeth:
The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.
The phosphorus content regulates the production of calcium and is an essential part of the production of skeletal tissue.
Eyes, mouth, and immunity:
Riboflavin (vitamin B2) boosts the health of eyes, mouth, throat, and overall immunity. Riboflavin deficiency causes bloodshot eyes, sensitivity to light, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general.
Glycemic load: 8
Inflammatory index: Mildly inflammatory
Recommended For Help With:
• Irritable bowel syndrome
• Strong bones and teeth
• Immunity
Yogurt, Greek
Greek yogurt is traditionally made by straining the yogurt to remove the whey, resulting in a thick, creamy yogurt with less sugar, more protein, and fewer carbohydrates than regular yogurt. It’s a powerhouse of quality protein, and a good source of bone-building calcium, tissue-building essential amino acids, and probiotic micro-organisms, healthy bacteria that may be beneficial to the gut. However, it is high in saturated fat, and it’s worth noting that levels of protein, sugar, and added ingredients will vary according to product. Check the label—the main ingredients should be active live culture and milk. Some products miss out the straining process and use added thickeners and proteins such as modified corn starch and whey concentrates instead.
Nutrients in 5 oz (150 g) of Greek-style yogurt:
Calories, 130
Calcium, 100 mg
Carbohydrate, 5 g
Fat, 8 g
Protein, 11 g
Sugars, 5 g
Vitamin A, 200 IU
Health and healing benefits:
GI health:
Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.
Healthy bones and teeth:
The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.
Immunity:
Certain probiotics have been shown to help regulate immune function.
Glycemic load: 5
Inflammatory index: Mildly inflammatory
Recommended For Help With:
• Irritable bowel syndrome
• Strong bones and teeth
• Immunity
As with dairy products, eggs contain an ideal mixture of essential amino acids. The high cholesterol in eggs is at least partially counteracted by the lecithin in the yolk; be careful not to overcook the yolk, though, as this will destroy the lecithin. Eggs are an excellent source of nutrition for most individuals; however, they are not suitable for those with an egg allergy or familial hypercholesterolemia. If you suffer from high cholesterol, consult your doctor about egg consumption.
Eggs, Chicken
This is the most commonly eaten type of egg, and one of the best complete proteins, supplying all essential amino acids. Just two eggs supply the daily recommended amount of vitamin B12.
Nutrients in 1 large (50 g) whole fresh raw chicken egg:
Calories, 71
Calcium, 26.5 mg
Fat, 5 g
Iron, 0.9 mg
Phosphorus, 95.5 mg
Potassium, 67 mg
Protein, 6.3 g
Riboflavin, 0.2 mg
Selenium, 15.8 mg
Vitamin A, 244 IU
Vitamin B12, 0.6 mcg
Vitamin D, 17.5 IU
Glycemic load: 2
Inflammatory index: Moderately inflammatory
Eggs, Boiled
Eggs are one of the best complete proteins, with all essential amino acids. Because no fat is used in preparing boiled eggs, they are generally lower in calories and fat than scrambled, baked, or fried eggs, which use butter in the cooking process.
Nutrients in 1 large (50 g) hard-boiled egg:
Calories, 77
Calcium, 25 mg
Fat, 5 g
Iron, 0.6 mg
Phosphorus, 86 mg
Potassium, 63 mg
Protein, 6.3 g
Riboflavin, 0.3 mg
Selenium, 15.4 mcg
Vitamin A, 293 IU
Vitamin B12, 0.6 mg
Glycemic load: 2
Inflammatory index: Moderately inflammatory
Eggs, Poached
Like soft- and hard-boiled eggs, poached eggs are generally lower in calories and fat than scrambled, baked, or fried eggs, which use butter in the cooking process.
Nutrients in 1 large (50 g) poached egg:
Calories, 71
Calcium, 26.5 mg
Fat, 5.3 g
Iron, 0.6 mg
Phosphorus, 86 mg
Potassium, 63 mg
Protein, 6.3 g
Riboflavin, 0.3 mg
Selenium, 15.4 mg
Vitamin A, 293 IU
Vitamin B12, 0.6 mcg
Glycemic load: 0
Inflammatory index: Mildly inflammatory
Eggs, Scrambled
While scrambled eggs, like other types of cooked egg, are a good source of protein, riboflavin, and selenium, they are also high in saturated fat, very high in cholesterol, and contain trans fat.
Nutrients in 1 large (61 g) scrambled egg:
Calories, 102
Calcium, 43.3 mg