Manfaat Mengonsumsi Telur bagi Kesehatan

Manfaat Mengonsumsi Telur bagi Kesehatan
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Telur adalah bahan makanan yang bukan hanya mudah didapat dengan harga terjangkau namun juga dapat diolah menjadi berbagai olahan makanan. Rasanya yang lezat dan kaya nutrisi membuat telur menjadi salah satu bahan makanan favorit yang dapat diberikan untuk segala kelompok usia.

 

Kandungan Gizi Telur

Telur adalah bahan makanan yang mengandung berbagai nutrisi yang dibutuhkan oleh tubuh. Anda mungkin mengenal telur sebagai bahan makanan yang kaya akan protein, namun telur juga mengandung berbagai nutrisi lainnya seperti vitamin B2, B6, B12 dan selenium.

Menurut United States Department of Agriculture (USDA), sebutir telur berukuran sedang dengan berat 44 gram memiliki kandungan nutrisi sebagai berikut:

  • Energi: 62,5 kalori
  • Protein 5,5 gr
  • Natrium: 189 mg
  • Kalsium: 24,6 mg
  • Besi: 0,8 mg
  • Magnesium 5,3 mg
  • Fosfor: 86,7 mg
  • Kalium: 60,3 mg
  • Seng: 0,6 mg
  • Kolesterol: 162 mg
  • Selenium: 13,4 mikrogram (mcg)
  • Lutein dan zeaxanthin: 220 mcg
  • Folat: 15,4 mcg

Telur juga merupakan sumber vitamin A, B, E dan K yang baik. Menurut para ahli kandungan protein pada telur termasuk protein berkualitas tinggi dan lebih sehat dari daging merah karena tidak mengandung lemak jenuh.

 

Baca Juga: Manfaat dan Risiko Kesehatan Mengonsumsi Telur Asin

 

Manfaat Telur bagi Kesehatan

Berikut ini beberapa manfaat telur bagi kesehatan:

Menjaga kesehatan mata

Seiring bertambahnya usia, proses penuaan juga dapat memengaruhi fungsi tubuh lainnya termasuk mata. Telur mengandung antioksidan, lutein dan zeaxanthin yang membantu tubuh melawan proses penuaan yang dapat memengaruhi mata.

Sebuah penelitian menunjukkan bahwa mengonsumsi lutein dan zeaxanthin dapat membantu mengurangi risiko katarak dan degenerasi makula, gangguan kesehatan mata yang paling umum terjadi. Selain itu telur juga mengandung vitamin A yang baik untuk mencegah kebutaan dan menjaga kesehatan mata.

 

Meningkatkan kolesterol baik

Berdasarkan informasi kandungan nutrisi di atas, telur termasuk bahan makanan yang mengandung kolesterol tinggi. Namun kolesterol pada telur tidak menyebabkan kenaikan kolesterol yang menjadi penyebab penyakit jantung.

Telur justru mengandung kolesterol baik yang dapat menurunkan risiko penyakit jantung, stroke dan masalah jantung lainnya. Sebuah penelitian menunjukkan mengonsumsi telur yang diperkaya omega-3 dapat menurunkan kolesterol jahat secara efektif.

Mengonsumsi 5 butir telur yang diperkata omega-3 dalam seminggu selama 3 hari berturut-turut diketahui dapat menurunkan angka kolesterol hingga 16-18%.

 

Baca Juga: Benarkah Popcorn Merupakan Camilan Sehat? Simak Faktanya!

 

Membantu pembentukan jaringan

Protein merupakan bahan utama dalam pembentukan jaringan dan perbaikan sel. Protein dibutuhkan dalam pembentukan otot, otak, peredaran darah, tulang, dan bagian tubuh lainnya.

Manfaat lain dari protein adalah untuk menjalankan proses metabolisme, memproduksi energi, menghasilkan hormon dan membantu proses penyembuhan luka.

 

Baik untuk pertumbuhan rambut dan kuku

Telur mengandung 9 asam amino esensial yang membantu pertumbuhan rambut dan kuku yang sehat. Bagi anak-anak, mengonsumsi telur secara rutin juga dapat membantu mendukung pertumbuhan kuku lebih cepat dan sehat.

 

Mendukung pertumbuhan janin

Telur merupakan salah satu makanan kaya nutrisi yang baik untuk dikonsumsi ibu hamil. Telur mengandung kolin yang baik untuk mencegah terjadinya perlemakan hati dan penyakit hati lainnya. Selain itu telur juga membantu mengatasi penurunan daya ingat ketika ibu hamil mengalami pregnancy brain.

Bagi ibu hamil, telur juga mengandung asam folat yang diperlukan untuk membantu pembentukan sel dan sistem organ pada janin seperti otak, sumsum tulang belakang, pembentukan sel darah merah dan untuk meningkatkan daya tahan tubuh.

 

Mengonsumsi telur secara rutin dapat membantu memenuhi kebutuhan nutrisi harian. Tidak ada aturan berapa batasan normal mengonsumsi telur setiap harinya, namun jika mengonsumsi telur menyebabkan alergi sebaiknya hentikan konsumsi telur untuk sementara. 

Jika Anda memerlukan informasi mengenai menu dan nutrisi makanan yang Anda butuhkan sehari-hari, sebaiknya konsultasikan dengan dokter atau ahli gizi. Anda juga bisa memanfaatkan layanan konsultasi berbasis artificial intelligence melalui aplikasi Ai Care. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Minggu, 16 April 2023 | 09:21
Tags : Makanan Sehat nutrisi telur gizi

Gunnars, K. (2022). 9 Health Benefits of Eating Eggs. Available from: https://www.healthline.com/nutrition/proven-health-benefits-of-eggs

WebMD. Health Benefit of Eggs. Available from: https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits

Qamar, S. (2023). 10 Benefits Of Eating Eggs For Kids And Its Nutritional Value. Available from: https://www.momjunction.com/articles/amazing-benefits-of-daily-intake-of-eggs-in-your-kids-routine_0089461/

McIntosh, J. (2019). Everything you need to know about eggs. Available from: https://www.medicalnewstoday.com/articles/283659

Yankes. (2022). Manfaat Telur bagi Tubuh Kita. Available from: https://yankes.kemkes.go.id/view_artikel/1888/manfaat-telur-bagi-tubuh-kita#

 

Yankes. (2022). Telur dan Manfaatnya. Available from: https://yankes.kemkes.go.id/view_artikel/625/telur-dan-manfaatnya

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new6.21msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4015 and `categories`.`deleted_at` is null
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new7.21msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 6880 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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        #12025-04-14 16:09:38GET/nutrisi/manfaat-mengonsumsi-telur-bagi-kesehatan21132124