Eggs are the nutrient-dense superfoods that comprise essential vitamins and packed with all nine essential amino acids making it a source of complete protein and one of the most nutritious foods on the planet. From proteins to vitamins and minerals, an egg contains almost all the nutrients you need to maintain health. A complete egg comprises all the essential nutrients required to turn a single cell into a baby chick.
Eggs are relished by most of us, which is cooked in varied delicacy and can be eaten for breakfast, lunch, dinner or even a brunch. Eggs prepared in any form be it poached, boiled, omelette and scrambled contains all the vital nutrients which are crucial for maintaining the body fit. It can be baked or mixed with any number of ingredients to form a versatile and tasty delight.
Eggs are highly recommended by doctors and nutritionist as a vital component in a well-balanced regimen. High-quality protein, low in cost and indeed the cheapest sources of protein which can be made into a nutritious meal. The egg is also valued as a superfood which keeps the doctor away.
In recent times there are some misconceptions about health incentives of egg yolks about its fats and cholesterol content. The real fact is that eggs are not recommended for people sensitive with high lipid profile levels such as those who deal with the heart and cardiac problems. However, for normal individuals’ eggs can be incredible food and assist in leading a healthier life. Adding eggs in your diet serves as a good source of protein, improves brain and eye health, shields the skin from harmful UV rays, improves good cholesterol and bolsters brain function.
There are various types of bird’s eggs which are edible, nutritious and consumed widely all over the world. Chicken egg is one of the common edible eggs widely consumed by people for its impressive health benefits.
Types Of Eggs
Chicken is the most common type of egg that is readily available in the market and widely eaten. It is mostly available in two forms white and brown depending on the breed of chicken. Both the eggs are rich in protein, vitamins, calcium, zinc and have a fairly mild taste. Chicken eggs have different variations based on the yolk, colour and size.
Double eggs are ones when an egg with a shell is enclosed by another egg in the oviduct and a shell is formed over the outer egg too.
Double yolks generally comprise an egg white with two or more yolks and the egg may look unusually large in the shell.
Yolkless egg or no-yolkers, dwarf eggs or wind eggs contain only egg white. Sometimes an egg may come out with irregular shape, rough or usually coloured shell.
Egg size depends on the breed, age and weight of the hen. Larger chicken variety lay larger eggs, banty breeds lay smaller ones. However, older hens generally lay larger eggs than younger ones.
Different Types Of Chicken Eggs
Organic eggs are free from any antibiotic’s or hormones and are fed only organic feeds. Their feeds are free from pesticide, fertilizers synthetic hormones and antibiotics. As per the United States Department of Agriculture, organic denotes the hens must have access to outdoor fields and not raised in cages.
Conventional or inorganic eggs are ones readily available are chickens are generally raised in a cage and never see the daylight. They are fed with grain-based food, supplemented with vitamins, minerals and also treated with antibiotics and hormones.
Chickens are allowed to go freely, eating plants, insects, worms and some commercial feed.
Omega -3 Fortified Eggs
These are conventional chicken except they are supplemented with omega 3 rich foods like flax seeds and also have access to the outside. Also Read: Fat Can Be Good Too! Learn All About Omega 3
Difference Between Brown And White Eggs
White eggs are ones laid by white-feathered chickens with white earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. White eggs are priced at low cost as the breeding and raising the cost of these eggs are much cheaper than brown eggs. Moreover, the reason why brown eggs cost more is that they eat more and are quite expensive to feed. There is no difference between brown and white eggs in terms of nutritional value.
Nutrition Facts About Eggs:
Eggs have been a part of a well-balanced diet regimen for ages. Laden with a treasure trove of nutrients eggs is valued as a true superfood because of its numerous health benefits. Undeniably, there are umpteen therapeutic and medicinal benefits of having eggs every day. Not only it is a source of complete protein, but they also contain 11 essential vitamins and minerals, omega 3 fatty acids and antioxidants. Eggs make a tremendous contribution to daily nutrients demands.
High In Quality Protein
Protein is the building blocks of life and essential for normal growth, tissue repair and muscle strengthening. One egg contains about 6.3 grams of high-quality protein and all the nine essential amino acids in the right amounts needed for maintaining optimal health.
Good Source of Omega-3s
Omega 3 fatty acids are a group of essential fatty acids comprising polyunsaturated and monounsaturated fatty acids that play a key role in cell maintenance. Eggs are one of the best sources of omega 3 fatty acids other than oily fish that are valuable for augmenting heart and brain health and also safeguarding eyes
The following is the nutritional content in one medium-sized egg for a serving size of 44 grams.
The data is as per the United States Food And Drug Administration’s (U.S FDA) nutrition labelling protocols for food produce.
Total Fat 4g 5%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 165mg 55%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Protein 6g 12%
Vitamin D 0.9mcg 4%
Vitamin A 70mcg 8%
Vitamin B2 Riboflavin 0.2mg 15%
Vitamin B3 Niacin 1.3mg 8%
Vitamin B6 Pyridoxine 0.1mg 6%
Vitamin B12 Methylcobalamine 0.4mcg 15%
Vitamin E 0.5mg 4%
Vitamin B9 Folate 20mcg DFE 6%
Vitamin B5 Pantothenic Acid 0.7mg 15%
Vitamin B7 Biotin 9mcg 30%
Choline 130mg 25%
Calcium 30mg 2%
Iron 0.8mg 4%
Sodium 60mg 3%
Potassium 60mg 0%
Phosphorus 90mg 8%
Iodine 24mcg 15%
Zinc 0.6mg 6%
Selenium 14mcg 25%
The egg yolk and egg white are both laden with vast amounts of proteins. Besides, eggs are a perfect addition to a balanced breakfast meal in the morning and are a superfood, as they offer all key nutrients as well as the essential amino acids. They supply vital trace minerals including calcium, iron, phosphorous, zinc and selenium. They are also rich in important vitamins like vitamin A, the B vitamins and vitamin D.
Also Read: Choosing The Right Protein
Other Types Of Eggs
There are several other types of edible bird eggs with different nutrition profile and taste.
1. Quail Egg
Quail eggs are ones got from the quail bird they are smaller and lighter than chicken eggs with dots all over the shells. Quails are nutritious and heaped with all essential nutrients than chicken eggs. It consists of almost 13% protein more than recommended daily allowance, rich in B complex vitamins especially thiamine (almost 140 % of vitamin B1) and vitamin D.
Quail eggs promote vision, skin health, boosts memory and brain function, slow down ageing, promotes respiratory health and triggers immunity.
2. Duck Egg
Duck eggs are almost very similar to chicken eggs with a slightly bigger yolk. It has a good amount of healthy fats, cholesterol, protein than a chicken egg and also loaded with vitamin B, D, E it has a harder shell and stays fresh for a longer time.
Duck eggs improve the vision, skin and hair health, lowers the risk of cancer, heart disease, boosts the immune system, protects the liver and works well as a potent antioxidant.
Turkey eggs are very alike to duck egg when it comes to size and taste. The rich taste and creamier texture are due to its thick yolk and egg white. Turkey eggs are not readily available as chicken eggs, as the turkey lays on an average 100 eggs per year which are mainly used by the farmers for reproduction. Turkey eggs are 50 times more calories and fat than chicken eggs and ample amount of essential vitamins and minerals
Turkey eggs help to build muscle mass, promotes skin health and vision, boosts memory and immunity, slow down ageing and lowers the risk of degenerative nervous disorders.
Goose eggs are almost twice the size of the chicken eggs, heavier, with an enhanced taste and a greater protein content. It contains 19.9 g of protein, abundant in calcium, phosphorus, zinc complex vitamins with a harder shell and not easily available as goose lays only 40 eggs per week.
EMU eggs weight about 1 kilogram per egg which almost the weight of 10 chicken eggs. It is made up of distinct layers and outer covering has a different texture. It is also a great source of nutrients and low on calories.
Ostrich eggs are the heaviest bird eggs which weight about 1.3 kilogram which is 20 times greater than a chicken egg. The shell is very denser, harder to crack, one ostrich egg is loaded with 2000 calories but has similar protein and fat content to chicken eggs though. However, ostrich eggs are used for fertility treatment and for decoration, and it is hardly used as food.
Health Benefits Of Eggs:
1. Promotes Healthy Growth
Eggs are a rich source of superior quality proteins. They contain all the essential amino acids, required to build robust tissues in all organs of the body. In addition, they also function in key biochemical reactions in the system, thereby ensuring proper growth and development of cells in vital parts such as the brain and heart.
2. Augments Heart Health
Eggs are naturally high in the good HDL cholesterol and omega-3 fatty acids. Moreover, they contain negligible amounts of bad LDL cholesterol as well as harmful triglycerides. Hence, eating one to two eggs a day can vastly enhance heart function and reduce the risk of cardiovascular disease.
3. Enhances Eye Function
Egg yolks are a treasure trove of vitamin A as well as two potent antioxidants - lutein and zeaxanthin. These elements possess vision protective properties, aiding in retaining accuracy of sight even in older age. Furthermore, they also prevent the occurrence of cataracts, macular degeneration and other eye ailments.
4. Improves Brain Activity
Eggs are bestowed with vast reserves of choline, a nutrient that is crucial for the proper functioning of the nervous system. It advances memory abilities in the brain, besides contributing to elevated cognition and lateral thinking. Consuming eggs in moderate amounts on a daily basis also averts the risk of developing grave neurodegenerative disorders like Alzheimer’s, dementia and brain tumours.
5. Boosts Immune System
The intrinsic high quantities of vitamin B12 and selenium in eggs help in building strong defense functions in the body. Selenium also has powerful antioxidant traits, which help to eliminate harmful free radicals from oxidizing healthy cells in the system. A strong immune system shields the body from microbial infections and other seasonal epidemics like the flu, cold and fever.
6. Strengthens Muscle Tissue
The immense protein content in eggs is very valuable for fostering muscle growth and development. Also, in times of injury, stress or disease, eggs help in promptly repairing any damaged connective tissue in the body. Encouraging children to eat just one small egg a day increases muscle mass and improves flexibility, thus guaranteeing strong and healthy muscles in all organs of the body.
7. Ensures Healthy Pregnancy
The copious quantities of folic acid and iron in eggs are very beneficial for pregnant women. Folic acid performs certain key functions such as maintaining optimal synthesis and transport of red blood cells in the body along with iron, as well as ensuring the proper development of the foetus in the pregnant mother’s womb. Thus, consuming eggs in moderation helps expecting mothers go through a safe pregnancy, by avoiding complications such as neuronal conditions like spina bifida in the newborn, or excessively low blood circulation in the mother’s body.
8. Maintains Body Weight
Eggs have profuse amounts of protein, which helps in satisfying and regulating the appetite, preventing untimely cravings for unhealthy junk foods. It also helps the stomach feel full for longer, as proteins require more time to be processed and assimilated, thereby aiding in maintaining healthy body weight. This ultimately improves digestive function and normalizes bowel movement as well.
9. Supplies Ample Energy
The calorie content in eggs is abundant, with one medium egg supplying 60 calories. This keeps the body active and vastly enhances productivity. Eggs are an ideal breakfast food, as the instant energy supply from them fuels the brain cells, helping improve cognitive function, memory and mood. They also power the muscles, assisting in quicker responses and recovery from injury.
10. Revitalizes Skin Texture
Eggs are naturally rich in biotin, the B vitamin responsible for enhanced skin texture and improved hair growth. They are also bestowed with vitamin D and vitamin B5, apart from vital trace minerals like zinc and selenium, all of which facilitate the regeneration of new skin cells. Hence, eating eggs on a regular basis significantly brightens skin, providing a youthful and radiant look.
11. Fortifies Bone Tissues
Eggs are packed with the goodness of vitamin D, which helps in increasing bone density, thereby strengthening connective tissue and providing a solid spine structure. Moreover, it also has noteworthy quantities of calcium and phosphorous, which reinforce bone tissue components and also facilitate key enzyme functions in the anatomy of the body. Thus, eggs help to prevent severe bone disorders like arthritis, osteoporosis and rickets.
12. Helps Prevent Anemia
The remarkable levels of iron in eggs help to maintain healthy red blood cell synthesis and transport in the body. In addition, ample iron supplies in the diet help in preventing iron-deficiency anemia, which causes decreased oxygen supply in the blood that is transported to vital organs in the body such as the heart, brain, lungs, liver and kidneys. Hence, eating eggs every day certainly keeps anemia at bay and circumvents its associated symptoms such as dizziness and nausea.
DIY Egg Face Mask
Egg white is an amazing natural skin toner and tightens the skin, it functions well for oily skin by lessening pores on the skin which lowers the excess sebum production. As large pores are also a favourable breeding place for bacteria that may lead to cysts thus pore-tightening egg white mask can remarkably lessen the acne outbreak. In addition, the presence of lysozyme enzyme in egg white kills acne-causing bacteria. Egg white has been used as a natural remedy since ancient times to get a radiant and supple skin. Egg white added with other amazing ingredients helps to nurture skin health. Also Read: 3 Super Easy DIY Face Masks That Defy Aging Skin
Acne Clearing Egg White Face Mask
1 tsp lemon
1 tsp honey
Blend all the ingredients and apply all over the face, let it stay for 15-20 minutes and rinse well with water. This DIY face mask repairs the damaged skin, battles acne , blackheads and reduces the scars rendering the skin natural glow.
1. Masala Omelette
¼ tsp red chilli powder
A pinch of turmeric powder
¼ tsp ginger garlic paste
Salt to taste
1 finely chopped onion
1 small finely chopped tomato
1 tbsp finely chopped coriander leaves
¼ tsp pepper powder
¼ tsp red chili powder
2 tsp oil
In a bowl, beat 2 eggs with red chilli powder, turmeric powder, ginger garlic paste and salt.
Keep the mixture aside.
In a pan sauté onion, tomato, coriander leaves, salt and pepper powder for 3-5 minutes.
Add this to the beaten egg mixture and blend well.
Heat a pan add oil and pour the masala omelette mixture and cool well until all the sides are evenly cooked and flip the omelette and cook another side until it is done.
Serve yummy masala omelette hot with roti, bread or rice.
The wealth of protein, vitamins and minerals in eggs provide you with a quick source of energy. Onions loaded with antioxidant battles inflammation and regulate blood pressure. Tomatoes rich in vitamins and lycopene shied the skin from cancer and improves glow. Black pepper and turmeric promotes digestion, gut health and enhances the flavour of the recipe.
4 Whole wheat bread slices
2 tsp Honey or sugar
1/4 cup milk
1 pinch cardamom powder
2 tbsp oil
In a bowl add eggs and beat it until fluffy.
Add honey and beat well, add milk, cardamom powder and blend well.
Dip the bread slices one at a time in the egg mixture.
Heat tawa and cook the soaked bread and toast it both sides until light brown
Serve the toast hot.
Eggs heaped with protein and essential nutrients helps to kick start your day. Milk rich in calcium, phosphorus and vitamin D strengthens the bone and honey rich in antioxidants lowers inflammation and triggers immunity. Cardamom promotes digestion, averts cavities and treats bad breath.
How Many Eggs Should You Have In A Day?
Eggs are the ultimate superfood on the planet. Being a complete source of protein, rich in essential vitamins and other antioxidants it helps to keep you healthy and prevent chronic diseases.
As per Indian council for Medical Research (ICMR) and the National Institute Of Nutrition (NIN) the dietary allowance for cholesterol intake is 300mg/day. Thus, as a part of a healthy wholesome meal, consumption of one egg a day 3-4 times a week is safe for adults.
The ideal way to take eggs is in boiled form, as it is devoid of any additional fat or calories. People who require more protein can easily meet the demands by consuming boiled egg whites which are free of cholesterol and can consume up to 2 boiled egg whites per day.
Consuming raw eggs may cause food poisoning due to the presence of bacteria called Salmonella. These bacteria may be present in clean eggs with uncracked shells. Some people may be prone to egg allergies which may result in nausea, bloating and flatulence immediately after taking eggs should avoid taking it. Furthermore, eating raw eggs may cause biotin deficiency or vitamin B 7which may lead to cradle cap in babies and seborrheic dermatitis.
The wealth of essential nutrients in eggs makes it a complete source of inexpensive protein which promotes growth, development and overall well-being. Eggs are prized as a perfect wholesome food which renders a delectable taste and flavour to the food. They are an instant source of energy, curbs the appetite, promote weight loss and heart health.