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Benefits of Eggs

Benefits of Eggs

As a child, the rebellious self resisted consuming an egg served by my mother as part of breakfast despite being a pure vegetarian herself. At times, when my mother would be busy with some other task, the egg would get smuggled out only to be given away to a poor child on street.

As I grew and came in contact with some non vegetarians did I start to get insight into the nutrient benefits of non vegetarian food. That was the time I realized how concerning my mother had been while forcing me to consume that one egg every morning.

Eggs – a pack of nutrients

–          Protein, that forms part of each cell in human body helps in maintaining growth and repair of body. On an average a human body requires about 50 grams of protein per day and an egg contains about 6 grams of high-quality protein.

–          There are 20 kinds of Amino acids that assist proteins to build and upkeep human body. Out of these 9 essential amino acids are found in eggs.

–          Vitamin D, and essential for bones is primarily found in fish. However, an egg is also a rich source of same. Infact eggs are one of the few foods that naturally contain vitamin D

–          Eggs are a good source of choline (about 300 micrograms in each yolk), a nutrient that helps in early development and assists in upkeep of brain, liver, nervous and cardiovascular system throughout our lives.

–          Eggs are high on sulphur content that is essential for good skin and also facilitates lubrication of joints.

–          Eggs contain right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

–          Eggs are also one of the best source for Lutein and Zeaxanthin that are very useful for eyes. Regular consumption of eggs may prevent Macular Degeneration which is one of the primary causes of blindness in elderly people. A study also claims that consumption of one egg a day lowers the risk of cataracts.

–          Eggs contain: Amino acids; Vitamin A; Vitamin B2(riboflavin); Vitamin B9( Folic acid); Vitamin B6; Vitamin B12; Choline; Iron; Calcium; Phosphorus and Potassium

Catotenoids which are found in fruits and vegetables are also contained in Eggs. Cantotenoids help in building immune system and  helps in proper functioning of reproductive system. Given this fact, eggs can be classified to be a cousin of vegetarian food.

Scientists have undertaking variety of studies and have challenged/elucidated various misconceptions about consumption of eggs

–          The misconception about a link between egg consumption and heart disease has been challenged by a study undertaken at the Harvard School of Public Health. Contrary to popular belief the study claims that regular consumption of eggs may help prevent blood clots, heart attacks and strokes.

–          A popular belief associating eggs with high cholesterol has also been negated by researchers. According to studies moderate consumption of eggs do not have any negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it.

–          Another study claims that eggs may prevent breast cancer. According to t his study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

Some quick facts about eggs

–          Eggs consumption gives a feeling of satiety and a person may feel hungry only after 5-6 hours. This can facilitate weight control and in some cases weight loss as well.

–          The albumen, or egg white, constitutes protein but little or no fat.

–          The yolk comprises approximately one third of egg’s weight, but accounts for 80% of its calorie.

–          An egg contains roughly about 75 calories.

Given so many benefits on eggs, I personally endorse the jingle “सन्डे हो या मोंडे रोज़ खाओ अंडे”

–          Aman Kapoor


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One Comment
  • Vandana

    Dear Aman,
    Thanks for a great article… eggs are a great way to get essential nutrients on your plate… but nowadays its common knowledge that the chickens laying the eggs are fed GM diets, injected with hormones to make them lay more eggs, continuously. This does affect the quality of the eggs and the nutrient value too.
    My suggestion would be to buy Organic eggs – available in Delhi under the Kansals brand (its not my brand, and I have no commercial interest in it).
    The second safe option would be the ‘Near’ organic eggs by Bajaj/ Keggs… these are not certified organic but the chickens are free range and not treated with anti biotics or hormones.
    I run a website on organic food and healthy living.. http://www.esvasa.com. In case anyone wants to connect for more info, you’re welcome.
    Thanks again for a great column !


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