Basketful of health
With World Egg Day approaching on October 13, health experts explain us why it is important to include eggs in our daily diet
In 1996, at a conference of the International Egg Commission (IEC) in Vienna, Austria, it was decided that the second Friday of October, would be celebrated as World Egg Day. With just two weeks to go for the same, city experts help us revisit the nutritional benefits of eggs.
EGG: THE NUTRIENT POWERHOUSE
Eggs can actually be referred to as a ‘superfood’, say experts. This is because it has the highest protein biological value and digestibility score. This means it has the right amount of all nine essential amino acids that can be easily be absorbed and digested. Whole eggs are among the most nutritious foods. They contain antioxidants, Omega 3 fatty acids, vitamins and minerals, and are among the best sources of choline, a very important nutrient for the brain.
Eggs are the gold standard of protein. One large egg contains 6gm to 7gm protein and only 75gm of calories, 5gm of fat and 1.6gm of saturated fat. It is also a good source of B vitamins and fatsoluble vitamins such as A,D, E, K, as well as zinc, and carotenoids. Some popular egg varieties and their dietary benefits are: White chicken eggs: They are rich in proteins, calcium and zi=nc Brown eggs: There is no difference in the nutritional values of white and brown chicken eggs Caviar: They contain sea minerals and are rich in antioxidants Quail eggs: They are rich in Vitamin D and B12 Duck eggs: They are a good source of Turkey eggs: They are full of RDA calcium Bantam eggs: These are one of the best sources of iron Goose eggs: Similar to chicken eggs, these are rich in proteins Hilsa eggs: Are a great way to include omega-3 fatty acids in your diet
DO NOT EAT RAW EGGS
“Eating raw eggs prevents the alteration of the natural proteins and B-vitamins found in eggs. Cooking the egg depletes some of the nutritional value,” says Chef Amitesh Virdi. However, he advises to “always cook your eggs” citing the following reasons:
Eating raw eggs (or raw egg whites) decreases the absorption of available protein own to 50%. That means, if a person eats enough raw eggs o get 40gm of protein, he body will only absorb 20gm Avidin (biotinbinding protein) is found in all egg whites of birds, reptiles and amphibians. Once the avidin-biotin forms a bond, the human body cannot break it apart. As a result, the body will develop a partial or full biotin deficiency syndrome. Cooking eggs (or egg whites) will quickly denature the protein avidin and will allow you to absorb 98% of the protein. It is also discouraged to consume raw eggs due to risk of salmonella.
With inputs from nutritionists Pooja Thacker, Munmun Ganeriwal, Carlyne Remedios, and Luke Coutinho,
alternative medicine expert.