Nutrition and Health Benefits of Eggs

Eggs are power-packed highly nutritious food that contains essential macro and micro nutrients for a healthy body.

Eggs contain two parts egg yolk or the yellow portion of the egg and albumen (white portion).

Egg yolks contain several vitamins including vitamins A, B2, B12, and folate (B9). It also has minerals like selenium, iodine, and phosphorus.

Egg yolks naturally contain Vitamin D, which is present in very few foods. Omega-3 fatty present in egg yolk is good for brain and heart function.

A 100 gm of egg yolk contains 16.4 gm of protein compared to 10.8 gm per 100 gm of egg white. However, a single egg contains more protein in egg whites due to its large quantity.

Egg whites are good protein sources with low calories and no fats and carbohydrates. An average-sized egg has around 6.2 gm of protein.

One large 50 gm egg contains around 78 calories, providing many nutrients with a lower calorie intake.

The glycemic index of the egg is 0, so it doesn’t cause any rise in blood sugar levels.

Eggs can easily be included in the diet. The healthiest way to consume eggs is boiled or poached.

According to the United States Department of Agriculture (U.S.D.A.), eggs contain the following macronutrients, vitamins and minerals.

Pros of Eating Eggs

1. Protein content in eggs is beneficial for muscle maintenance and recovery.

2. Eggs can help increase good cholesterol (HDL).

3. It can help lower triglyceride levels in the body which is good for heart health.

4. Eggs are beneficial for the eyes and can prevent eye diseases like cataracts and macular degeneration due to antioxidants lutein and zeaxanthin.

5. It is beneficial for brain health.

6. Nutrients in eggs help the body to produce energy.

7. Consuming eggs regularly may improve immunity.

8. Eggs can help promote weight management, as the protein in eggs makes you feel fuller for longer, so you consume fewer calories.

9. It contains omega-3 fatty acids beneficial for skin health and the nerve cells.

10. Eggs contain vitamin D which helps absorb calcium and phosphorus for healthy bones and teeth.

11. It contains choline which helps delay cognitive decline in elderly people.

12. Consuming eggs regularly is good for mental health and can reduce the risk of anxiety and depression.

13. Eggs contain several vitamins and minerals making them a nutrient-rich food.

14. Consuming eggs reduces the risk of metabolic syndrome.

Cons of Eating Eggs

1. Excess egg consumption can cause digestive issues like gas, bloating, indigestion, etc.

2. Eggs are the most common food that can cause allergy.

3. Along with healthy unsaturated fats eggs contain saturated fats so excess consumption may increase the cholesterol levels and risk of heart disease.

4. Uncooked eggs contain salmonella, a bacteria that can cause food poisoning.

5. Consuming too many eggs regularly may increase the risk of type-2 diabetes.

6. Egg contains avidin, a protein that decreases the biotin (vitamin B7) absorption.

Interesting Facts

· An eggshell can have around 17000 tiny pores.

· A hen can lay around 300 eggs annually.

· Older hens lay bigger eggs.

· Hen eggs can be white, brown, blue, and green colored depending upon the breed of hen.

· Fresh eggs sink in the water while older eggs float.

· The ostrich lays the largest egg but the kiwi egg is the largest relative to its body size.

· An average Japanese consumes 320 eggs annually more than any other country.