5 health benefits of taking eggs in diet!

Eggs are classified under the title of ‘superfoods’ due to their rich nutritional content. It has the capability to nourish a fertilized cell into a developed chick and for this reason, they are still an essential part of our staple diet. They are also referred to as ‘nature’s multivitamin’ and can serve as powerful brain nutrients required for effective functioning. The nutritional value that a single egg provides is as follows:

• Vitamin A – 5% of RDA
• Cobalamin (Vitamin B12) – 9% of RDA
• Folate (Vitamin B9) – 6% of RDA
• Riboflavin (Vitamin B2) – 15% of RDA
• Pantothenic acid (Vitamin B5) – 7% of RDA
• Small amounts of Vitamin E, B6, D, K,
• Phosphorous, selenium, calcium, zinc, iron

Infact, it is an entire package of about 78 calories and 6 grams of protein.

Benefits of taking eggs:

Egg as per its unique composition is the source of:

1. High quality protein

These little oval balls are a perfect blend of all essential amino acids which are required for maintenance of muscle mass, bone health optimization along with blood pressure and weight management. With a constitution of about 6 grams of protein, eggs serve both structural and functional purposes in the body such as tissue synthesis and repair. Thus, a person with a dietary balance of such nutritive substances may become muscular, stronger and may also regulate his blood pressure (in case of hypertensive patients).

2. Good cholesterol

HDL (high density lipoprotein) also known as ‘good cholesterol” is an important constituent of eggs accounting for about 180 mg approx. Raised HDL levels can reduce the risk of cardiovascular diseases as they flush out excess cholesterol from the body through portal system. However, the elevation of bad cholesterol (LDL) in blood is the key culprit for heart diseases. This can happen if the eggs can manage to raise the blood cholesterol levels, likely in ‘hyper responders’ causing increased risk of atherosclerosis.

3. Omega 3 and choline

Eggs are rich in Omega 3 that tend to lower TAGs (triglycerides) in blood thus lowering the risk of stroke and high blood sugar levels (preventing diabetes in some cases).

Choline is required by the body for a number of functions such as a neurotransmitter (acetylcholine), nervous functions such as muscle control, mood regulation and memory. Pregnant women require choline for brain development, preventing neural tube defects in the developing fetus. Egg yolk is a rich source of choline and thus aids these functions.

4. Vitamins

A number of vitamins that have a pivotal role in body are hidden secrets from an egg diet. Vitamin A, D, E, B6, B12, folic acid etc. are the constituents that help maintain muscles, bones, teeth, skin and immunity. Vitamin D regulates the bone calcium and phosphorous levels thus helping prevent osteoporosis.

5. Low caloric index

High satiety index of eggs make them a filling meal and thus a person feels full and eats less for the rest of the day. A hard boiled egg contains low calories about 78 and thus this helps lowers visceral fat especially abdominal fat. Ultimately obesity and metabolic syndromes are effectively prevented.

Eggs and mental health:

Eggs as part of a balanced diet can help with a sound mental health by maintaining brain health. The nutritive combination of vitamins B6, B12, folic acid and choline in eggs are effective brain food for relieving anxiety and stress, improving memory along with preventing cognitive delay and brain shrinkage in the long run.

Eggs and eye health:

Lutein and Zeaxanthin are the two antioxidants in egg yolk that have a protective function for the eyes. They prevent cataracts and macular degeneration by occupying the retinal layer of the eye and protecting it from harmful sun rays.

Also it is labelled as a king’s meal at a pauper’s price for the abundance of its benefits in the body.

Risk factors

While we are able to enjoy the scrumptious taste of eggs by a variety of recipes, we should also be cautious of eating properly cooked dishes. Because undercooked or raw untreated eggs contain salmonella, a bacteria that causes disturbance of GIT and thus food poisoning, one must not eating raw or undercooked egg. Also people with egg protein allergy may have symptoms such as triggered immunity.

Vegan alternatives of eggs

Since some people may not consume egg due to diet preferences or other beliefs, they have the option of alternatives which may cover the nutritional value to some extent. These include:

• Flax seeds or chia seeds
• Aquafaba
• Bananas
• Avocado
• Tofu

Chicken and egg theory ; what came first

While the debate of what acme first is still ongoing, some say that egg had the complete nutritional value through which chick developed. However, fertilization of egg was necessary and so the chicken may have existed earlier. Let the chick and egg have that debate, you go and eat an egg!