Dr Magdy Badran , Consultant Ped
Eggs are one of the few foods that should be classified as "superfoods." Eggs are among the most nutritious foods on the planet .Eggs are a protein and nutrient powerhouse. They are loaded with nutrients, some of which are rare in the modern diet. There are lots of different types of egg available, the most commonly raised are chicken eggs while more gourmet choices include duck and goose eggs.
Nutritional Highlights
Eggs are a highly nutritious food and should be included daily as part of a healthy and balanced diet. A whole egg contains all the nutrients required to turn a single cell into a baby chicken. A single large boiled egg contains: vitamin A: 6% of the Recommended Dietary Allowance (RDA) , folate: 5% of the RDA , vitamin B5: 7% of the RD, vitamin B12: 9% of the RDA, vitamin B2: 15% of the RDA, phosphorus: 9% of the RDA, selenium: 22% of the RDA . Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
Eggs are regarded as a 'complete' source of protein as they contain all nine essential amino acids, the ones we cannot synthesise in our bodies and must obtain from our diet.
Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed.
Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E) and essential fatty acids.
Hard-boiled eggs are low in calories and rich in many important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein.
Giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.
Egg Yolks
Egg yolks are the yellow part at the center of an egg. They contain high levels of cholesterol but also provide a range of vital nutrients and health benefits. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Consuming whole eggs has more significant benefits than eating egg whites alone. In comparison with the 2.7 g of protein in the yolk of a single, large egg, the white provides 3.6 g. While the white provides more protein, the yolk contains nearly all of the fat- and water-soluble vitamins and minerals in eggs. The nutritional content of an egg yolk depends on the size, origin, and processing of the egg, as well as the species from which it comes.
A recent study found that young men who ate whole eggs immediately after performing resistance exercises had higher rates of muscle metabolism than those who consumed only egg whites.
The dietary value of egg yolks varies greatly depending on their preparation. For example, cooking whole eggs in oil may double or even triple the fat and cholesterol content of an egg dish.
High in Cholesterol but Don’t Increase Heart Disease Risk
Over the years, eggs have gotten a bad reputation due to their high cholesterol content. It’s true that eggs are packed with cholesterol. One large hard-boiled egg provides 212 mg of cholesterol, which is 71% of the RDA. However, recent research shows that dietary cholesterol has very little effect on blood cholesterol.
For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or “bad” LDL cholesterol levels .In fact, egg consumption may improve “good” HDL cholesterol. However, people with diabetes should exercise caution when consuming eggs, as some research indicates that eating 7 eggs per week may increase their risk of heart disease.
Cholesterol plays a very important function in your body. It’s a structural molecule that is essential to every cell membrane. It is also used to make steroid hormones like testosterone and estrogen. Nevertheless, you should still avoid eating excessive amounts of cholesterol if your blood levels are raised. A high intake may cause a moderate increase in blood cholesterol levels.
Choline
Eggs are good for the brain .Eggs are an amazing source of choline, a micronutrient that is used to make a neurotransmitter that’s important for learning and memory. It’s also involved in the methylation cycle, which affects energy and mood, and has been shown to regulate inflammation. During pregnancy and breast feeding, an adequate supply of choline is particularly important, since choline is essential for normal brain development. It may decrease the risk of neural tube defects in the fetus.
Choline promotes cognitive function. Choline is found in the yolk — one, large, hard-boiled egg contains 147 mg of choline, which is 27% of the daily value.
Vitamin D
Eggs are one of the highest natural sources of vitamin D. An average serve of eggs provides 82 per cent to achieve the recommended vitamin D intake. Vitamin D helps to protect bones and prevent osteoporosis and rickets. Eggs might be able to help keep vitamin D levels high to lower the risk of disease, maintain strong bones and teeth, as well as lowering the risk of cardiovascular disease.
Vitamin D plays a major role in the function of the nervous system. Low levels of vitamin D may play a role in psychiatric disorders, as depression .
Vitamin D functions as a modulator of as many as 2,000 genes involved in cellular growth, immune function and protein synthesis and in calcium absorbtion . Recent studies showed that it helps in regulating energy metabolism , lowering high blood pressure, prevention of diabetes and stop growing colon, breast and prostate cancers . Getting 1000 IU (international units) of vitamin D every day would cut colon cancer risk by about 50%.
What to Look For When Buying Eggs
Always purchase eggs from a refrigerated case. Check the sell-by date. Always purchase eggs before the sell-by or expiration date. When kept refrigerated, fresh shell eggs are safe to be consumed four to five weeks beyond the Julian date.
Check for cracks. Open the carton and make sure no eggs have cracked, because bacteria can enter through cracks in the shell. Choose the most useful and economical egg size. Egg sizes include: small, medium large, X-large and jumbo.
The Healthy Way to Eat Eggs
Eggs can be enjoyed as part of a healthy, balanced diet, but it's best to cook them without adding salt or fat. For example :boiled or poached, without added salt, scrambled without butter and using low-fat milk instead of cream. Frying eggs can increase their fat content by around 50%.
Eggs higher in omega-3 fatty acids are best eaten as early as possible to keep these oils fresh.
Eggs are filling, and when enjoyed for breakfast, may help with weight management as part of a weight-loss programme, as the high protein content helps us to feel fuller for longer.
There can be bacteria on the shell as well as inside the egg, which can spread very easily to other foods, as well as to hands, utensils and worktops. To avoid the spread of bacteria: keep eggs away from other foods – both when they are in the shell and after you have cracked them, be careful not to splash egg onto other foods, worktops or dishes.
Always wash your hands thoroughly with warm water and soap, and then dry them after touching or working with eggs, clean surfaces, dishes and utensils thoroughly using warm soapy water after handling eggs. Don't use eggs with damaged shells, because dirt or bacteria might have got inside them.
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