Eggs: Nutrition Facts, Benefits, Tips and Recipe
November 29, 2021
November 29, 2021
Eggs have constantly been a part of our diets for ages, and they are known as the original superfood of mother nature. However, it is only now that we are learning the full extent of their nutritional values. With the evolution of science and our interest in health care, we are now discovering how beneficial they are in promoting lasting health benefits. Eggs contain 13 essential vitamins and minerals, which are an integral part of a healthy diet. They are also one of the best natural protein sources and help us be at our best every day.
The popularity of eggs is that India’s entire section of people is informally called ‘eggetarians’. They are primarily vegetarians who also consume eggs. The versatility an egg can bring to the table is mind-blowing. Be it scrambled or sunny side up, most people like to have their eggs a certain way. Eggs bring along enormous benefits.
This article will shed light on some of the advantages of consuming eggs and the nutritional benefits of eggs.
100 grams (approx. two large hard-boiled chicken eggs);
There is an ongoing debate about eggs. Can regular consumption lead to high cholesterol?
It is no surprise that high blood cholesterol can lead to complications. So naturally, people began to avoid eggs. But this is proved to be wrong. To understand why you need to de-villainise cholesterol first. Some cholesterol is necessary for the body to create hormones, bile acid and vitamin D. Hence, the body produces liver cholesterol. Beyond that, the foods we consume contribute to blood cholesterol.
The body functions smartly and compensates when one cholesterol becomes higher or lower, thereby regulating it. Therefore, eating eggs has very little to no effect on blood cholesterol levels. A healthy person can enjoy up to 7 eggs a week with no risks. One needs to reduce the consumption of saturated fats especially sides, to the egg like bacon, ham and sausages to prevent a spike in cholesterol levels.
Protein is undeniably the most critical component of a diet. Eat an egg a day to help reach your optimal protein intake.
Yes, the cholesterol in an egg can lower heart ailments. It is because studies prove that eggs increase HDL or good cholesterol in the body. Higher amounts of HDL means a lower probability of strokes and other diseases.
Though choline is an underrated nutrient and not discussed much, we need it for brain development, prenatal health, and nerve function. The body does not produce sufficient amounts by itself. Fortunately, eggs are an excellent source of choline. Just two eggs can make up to more than half of the daily recommended value.
Egg contains lutein and zeaxanthin, two powerful antioxidants that settle in the retina. They tend to counteract the effects of ageing of the eyes. The risk of cataracts and macular degeneration reduces significantly. The egg yolk contains most of these antioxidants.
Since eggs are protein-dense, they can keep you full for longer hours. Also, in terms of satiety, eggs are one of the top-ranking foods. Therefore, consistently eating eggs will eventually lead to consuming overall lower calories, thereby aiding weight loss.
Phosphorous in eggs is crucial for maintaining healthy bones and teeth. Also, eggs are one of the few food items that contain vitamin D. This vitamin further enhances the absorption of calcium and phosphorous in the body.
The yolk of an egg contains healthy fats and several fat-soluble nutrients. Therefore, you can safely eat one yolk a day to ensure all the nutrients are absorbed in the body.
An Egg Bhurji is a classic Indian version of scrambled eggs. It goes beautifully with roti, rice or bread.
A. Egg whites are rich in protein and low in cholesterol. Hence, egg whites are better in some ways for those who need to watch their diet. But the yolk of the egg contains some essential vitamins, minerals and healthy fats necessary for the body. So, for a well-rounded nutritional diet, eat whole eggs. However, if you have a high risk of cholesterol or heart ailments, opt for egg whites alone.
A. Yes, eggs are entirely safe to consume when pregnant. But, most importantly, ensure that you eat fully cooked eggs. Avoid any dishes that have uncooked or semi-cooked eggs in them. It is because pregnant women are more prone to salmonella infection. But, apart from that, eggs are indeed an excellent choice to meet the nutritional requirements of pregnancy.
A. Brown and white eggs have similar nutrients, and their health benefits are not dependent on their shell colour. Other factors, such as the hen’s diet, can influence egg nutrition. Some producers enrich their hens’ diet with vitamins, omega-3, and other nutrients, which can lead to more nutrient-rich eggs. Farming conditions and production methods can affect the overall colour of the eggshell. People may want to choose eggs from hens that have less stress and more freedom to roam.
A. In India, mostly we do not sterilise eggs. Also, the risk of salmonella infection is much lower since the hens are mostly unfertilised. So, it is not necessary to keep eggs in the fridge if you consume them within a week. However, to increase the shelf life of eggs, it is best to store them in the refrigerator.
A. Yes, adequately cooked eggs with blood spots are harmless. The hen’s ovaries contain many tiny blood vessels. Sometimes, they rupture and attach to the yolk. Though it is infrequent, it is possible to find eggs with blood spots occasionally. To avoid doubt, you can discard the portion containing the blood.