Eggs are consumed by human species for millions of years. The female animals produce eggs and the most famous egg in the world is the humble chicken egg. As towards the high-grade nutrient source, egg nutrition is hard to beat.
In addition, eggs are an inexpensive source of rich nutrients and it contains several key minerals and vitamins for overall growth.
Americans consume more eggs and their egg consumption stands at an impressive 275.8.
In this article, we take a look at their health benefits, potential health risks, and tips to include them in your diet.
In The Article
- Eggs are easily the most popularly consumed animal foods in the world.
- Moreover, egg yolk comprises of 200 mg of cholesterol.
- Egg yolk consists of at least 9% of fat content.
- In fact, eggs are poor man’s vital protein source.
- Both the yolk and the white consists of mineral, vitamins, and proteins and essential fatty acids, fat-soluble compounds respectively.
- Furthermore, the egg contains around 5 grams of polyunsaturated and monosaturated fat.
Egg - Nutritional Facts
|A Normal Egg Comprises Of|
|1.4g sat fat||5.1g fat||7.5g protein||76 calories|
- Egg white contains at least 50% of the total proteins found in the egg along with lesser amounts of cholesterol, fat, vitamin B2.
- Moreover, the presence of B12, B6, vitamin D, selenium, copper, iron, and zinc makes egg white even more nutritious.
- In addition, egg yolks contain lecithin, vitamin K, vitamin E, vitamin D, vitamin A and cholesterol. They have higher contents of fat and calories.
- Overall, eggs consist of all the important nine crucial essential amino acids which we must compulsorily receive from our diet only.
Impressive Health Benefits of Eggs
Some of the well-known health benefits of eggs are
- Skin health – Certain minerals and vitamins present in eggs are a good boost for skin health.
- Weight management – The high content of protein keeps people fuller and full of energy for a long duration.
- Improves eyesight – Zeaxanthin and lutein protect against macular degeneration, the main cause of blindness in older adults.
- Trouble-free pregnancy – Experts believe eating eggs prevents the onslaught of congenital disorders like spina bifida.
- Reduces the risk of heart attack – Choline in eggs breaks down homocysteine, the amino acid responsible for heart problems.
- Contains vital vitamins – Selenium, vitamin B-12, vitamin A are the main nutrients that keep the immune system safe and strong.
- Promotes energy production and brain health – In the first place, consuming eggs improve brain function. How? Choline in eggs sustains a neurotransmitter- acetylcholine that improves the communication and memory among brain cells.
- Strong muscles – The presence of protein in eggs helps promote muscle growth and at the same time reduces muscle loss.
- Helps pregnant women – During breastfeeding and pregnancy, adequate supply of choline improves brain development.
- Role in ancient Chinese medicine – In China, eggs are suggested to increase energy by strengthening kidney and digestive function.
- Rich source of various nutrients – Being the main source of Vitamin D, it helps in preventing rickets, osteoporosis, and bone loss.
Potential Health Risk
Some of the health risks associated with eggs are
- Cooking – Eggs that are past expiry date or with cracked shells are not fit for human consumption.
- Pasteurization – In America, all egg products are subjected to a method called pasteurization. In this method, eggs are kept at a very high temperature so that all bacteria including Salmonella is killed.
- Protection against bacteria – In particular, in America, all eggs branded by USDA are cleaned and rinsed at the screening stage itself.
- Storing eggs at room temperature – The USDA claims that leaving eggs at room temperature will make it easy for bacteria to multiply. Also, while cooking you ensure that the yolks are firm and scrambled eggs should never remain runny.
- Never place all eggs in one place – Overall, it’s best adviced not to place all the eggs in a single place.
How To Deliciously Prepare And Serve Eggs?
There are a lot of ways to prepare and serve eggs. Some of them are
1. Egg “Muffins”
- Take a bowl and beat 10-12 eggs and then set it aside.
- Now, add few drops of olive oil in a pan and sauté neatly chopped vegetables of your choice.
- Next, add the fried vegetables to the muffin tin.
- Pour the beaten egg mixture over the vegetables.
- Start baking the egg muffins for 15 minutes at 350 degrees F.
- Remove from the oven and serve hot.
2. Scrambled Egg
- Add 2 to 3 teaspoons of organic olive oil to a pan and apply medium heat.
- Then add chopped vegetables and stir continuously until they are golden brown in colour.
- Now, beat 2 eggs and add the same to the pan and stir till the content solidifies.
- For decoration, sprinkle a pinch of Parmesan cheese or pepper and salt.
3. Hardboiled Egg
- Place required amount of eggs in a container filled with water and bring it to a boil.
- Allow the eggs to remain in the water for at least 10 to 15 minutes.
- Later, remove them and rinse the eggs with running water or cold water.
- Peel the skin and serve hot.
Tips for hardboiled eggs
- Eat whole or sprinkle chopped eggs to salads.
- Mash and add avocado as required and top with egg slices and sprinkle red pepper flakes.