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Nutritive value of eggs |
Food |
 Taste, nutritional value, availability, and the minimum cost make eggs universally popular. Due to the taste, ease, and flexibility of cooking, egg preparations are a favourite among bachelors and working couples. This traditional breakfast food is also consumed in different forms throughout the day. Even though eggs are of animal origin, there are appreciable numbers of "eggetariens" among the vegetarians. Some people even consider unfertilised eggs as vegetarian. The eggs of hen, duck, goose, quail, turkey, and turtle are consumed in different parts of the world. Among them, the hen variety is the most popular one. The shell pigmentation of white or brown does not bear any relation to the nutritive value. Egg protein are best in quality and are taken as standard for comparing the quality of other food proteins. Egg protein is better digested, absorbed, and utilised by the body than any other source.
 A hen's egg weighs about 55 to 60 gm and consists of 10% outer layer, 60% white and 30% yellow yolk. The outer shell consists of calcium carbonate; the white portion is made up of protein known as egg albumin which is of high biological value. The egg contains about 11% proteins. The egg white is also a good source of riboflavin. The yolk contains mainly fat. The egg supplies fat in an emulsified form, which can be very easily digested and assimilated in the body. The egg yolk contains 1.33gm of cholesterol per 100
gm. The egg yolk is a source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron.
An average hen's egg of 60 gm consists of 7.9 gm of protein, 7.9 gm of fat, 103 kcl, 36 mg of calcium, 132 mg of phosphorous, and 1.26 mg of iron. Egg powder contains about 49% of proteins and 43% fat and it is also a good source of vitamin A and riboflavin. It is rich in cholesterol (3.9 gm per 100 gm) and is a good source of iron and phosphorous.
 Soft boiled and poached eggs are better than eggs cooked in other ways. The yolk is easily digested even by infants of 9 months old. Eggs are used in slimming diets since they have only negligible amounts of carbohydrate, but plenty of protein, vitamins, and minerals. The limiting factor of egg is that it does not contain vitamin C. Raw albumin contains an anti-digestive factor that interferes with digestion. The egg also has a compound called avadin, which reacts with biotin (Vitamin H) and makes it unavailable. Both these factors get destroyed while heating.
 Eggs are the ideal nutritive food for the ill and convalescent patients. Those who suffer from gastrointestinal tract disorders, particularly in diseases of the colon, eggs are the best food because of their nutritional value and lack of residue. A common question asked is about the recommended number of eggs per person. There is an ambiguity regarding the numbers. The British Heart Foundation recommends eating no more than four eggs a week. But the World Health Organisation however suggests an upper limit of ten eggs per week from all sources including mayonnaise, biscuits, cakes, mousse and sauce.
 Fresh eggs have the best nutritive value. Eggs stored in a cool place and away from any odour stay fresh for a longer period. It must be stored with the pointed end down, so that the yolk remains centred in the egg and away from the air pocket. The method of testing fresh eggs is to dip them in water. A rotten egg due to liberation of gases like carbon dioxide and ammonia will float, while a fresh egg sinks to the bottom. Eggs or its products may be the cause of allergies in some people. It usually manifests as skin rashes or breathing difficulty. Eggs may cause constipation due to low residue. Include fibrous food such as green vegetables and fruits in your daily diet.
(Based on Net resources)
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