All of us are having different views on some information gathered on the internet about the nutritious value of eggs. Isn’t it?
Let me tell you the exact fact, Eggs are a very good source of high-quality protein and are rich in sources of DHA, selenium, vitamin D, B6, B12 and minerals such as zinc, iron, iodine, phosphorous and copper. While the yolk provides important vitamins, minerals, essential fats and protein, the white is almost exclusively protein and some trace minerals.
As a matter of fact, one whole egg has most of the essential nutrients that is required for our body’s daily metabolic process. It also contains most of the right vitamins and minerals which are needed for regular functioning of cells, memory and nervous system.
One large egg contains about 180 milligrams of cholesterol. It’s advised to cap dietary cholesterol at 300 milligrams daily. So it’s completely safe to have 1 whole egg per day for healthy people. Concern on cholesterol content has to be looked upon only for cholesterol sensitive people like cardiac patients, obese people etc.
Raises good cholesterol
Helps in raising good cholesterol, vision and brain function. Docosahexaenoic acid (DHA) element present in eggs helps in the maintenance of brain function, vision, and lower blood triglycerides.
Eggs when consumed in moderation can help you to increase the High-Density Lipoprotein (HDL) which is also known as good cholesterol. Higher levels of HDL lower down the risk of heart disease, stroke, and other health problems.
High in quality protein
A single large egg contains around seven grams of protein. Proteins are the building blocks of the human body as they formulate all sorts of tissues which serve as a structural and functional process. Since protein is essential for stronger bones, increasing muscle mass, help in weight loss etc. , consuming eggs daily helps in meeting enough protein requirement of the day.
Eggs contain all the essential amino acids which mean it has complete protein with high biological value so that it can get absorbed completely in our body.
Rich in anti-oxidants
Eggs are high in vitamin A and two powerful antioxidants – lutein and zeaxanthin. Hence Cataracts, Blindness and macular degeneration can be reduced by consuming eggs daily.
Supplies Essential Minerals
Minerals like iron, zinc, and phosphorus are present in eggs in great amounts. Zinc maintains your immune system and turns food into energy. Iron helps in carrying oxygen to tissues. Eggs are also rich in iodine, which is required to make thyroid hormones, and selenium.
How to make sure Safe Consumption?
As eggs may get contaminated with Salmonella bacteria which could cause food poisoning, raw or semi-cooked eggs are not recommended for all. Since cooking eggs completely kills the bacteria, It is always safe to consume cooked eggs.
Foods made with raw or lightly cooked eggs are not recommended for young children, elderly people, pregnant women and people who are already unwell. Eg. Mayonnaise, pastries made out of raw egg creams, etc.
Completely-boiled eggs are also low in calories. To conclude, shorter and lesser-heat cooking methods cause less oxidation of cholesterol and help retain most of the nutrients in the eggs. Hence, poached and boiled (either hard or soft) eggs are the healthiest to eat. As these cooking methods also don’t add any unnecessary calories.
How to find out the spoilage?
Rotting of eggs with foul smell is the common form of spoilage and such eggs must be avoided. Or else may lead to dangerous food poisoning. Candling which is a technique which involves rotating egg in front of the candle light. This helps in identifying cracks, rots etc.
Is 1 whole egg per day is recommended for all?
No, nutrition requirement is always individualized. This recommendation is enough for a healthy sedentary worker with a balanced meal plan (my plate ) but the requirement will vary for person with special nutritive needs such as pregnant/lactating women, cardiac patients, critically ill/vulnerable patients, persons with hyperlipidemia, fatty liver, obese patients, players, athletes, person with special nutritive needs and gym go-er etc.
You should contact a certified Nutritionist/Dietitian for a tailor-made diet chart.