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Why You Need Egg Nutrition In Your Life – Femina

Posted: February 17, 2021 at 12:50 am

For many Indians and people across the world, the egg is a dietary mainstay, not only for breakfast, but also to be transformed into lunch, dinner and snacks, and used as an ingredient in savoury and sweet dishes. In fact, on streets in India, you will often find carts selling hard-boiled eggs sprinkled with pepper and salt, relished by people across the board as a quick pick-me-up on the go. Which brings us to the fact that egg nutrition is a budget-friendly way to amp up your diet for the better.

Here is what you need to know about egg nutrition:

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The egg is among the most nutritious foods across the board; it contains a little of almost every nutrient our body needs. Egg nutrition is something you need in your life.

In addition to all these nutrients, an egg is also a storehouse of good amounts of vitamins (D, E, K, and B6), calcium and zinc, as well as amazing amounts of high-quality protein and good fats. Eggs are also a good source of choline. Choline is an important nutrient, used to build cell membranes within our body. This nutrient helps in producing signalling molecules in the brain, and an egg comes packed with over 100mg of choline.

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An egg is replete with six grams of protein. Protein is very necessary for us to grow and flourish, especially to make the tissues and molecules that we need for functional and structural purposes. We need protein to increase muscle mass, lower blood pressure, optimise the health of our bones, and even help us maintain the optimum weight. Protein also helps us grow strong nails and hair, and fight infections. Currently, there is some thought that we are getting too little protein for health and fitness, so we must be grateful for the protein powerhouse that the egg is. Fortuitously, eggs also have the essential amino acids in the correct ratios, which help you make good use of the protein that they contain.

Additionally, egg yolks also contain healthy fats that help our bodies absorb nutrients like vitamins and antioxidants. And, dont worry: heat from cooking does not destroy the healthy fats in eggs.

Tip: Within an egg, an egg yolk contains almost as much protein as the white, so eat a whole egg to get your hit of good protein.

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Eggs are linked with a reduced risk of heart disease. In studies, consuming eggs has been seen to change the patterns of LDL particles from small, dense, bad-for-the-heart LDL cholesterol to large LDL, which is associated with a reduction in the risk of heart disease.

Eggs also contain antioxidants that benefit eye health. Eggs contain good amounts of lutein and zeaxanthin, nutrients that help to counteract the degenerative processes associated with ageing in the eyes. Consuming lutein and zeaxanthin has been shown in studies to reduce the risk of common eye disorders such as cataracts and macular degeneration. Additionally, vitamin A in eggs also helps prevent blindness, since a deficiency of this vitamin is known to be a leading cause of blindness.

Tip: You can eat up to two eggs a day, according to studies.

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Eggs are wonderfully filling, and, while low in calories, can make you feel full. In more technical terms, these little nutrition powerhouses score high on the satiety index, a scale that measures the ability of foods to make us feel full and therefore reduce our intake of calories.

Tip: Eat an egg to keep you from overeating unhealthy foods.

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We have so many ways of eating eggs in India, including egg bhurji (above), egg ghotala (usually with minced meat), egg masala, egg biryanis, egg koftas (the Nargisi kofta [below] is a wonderful case in point), and the egg curries that are different in every Indian state.

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In fact, many states have their own specialised ways of working with eggs - the ros omelets of Goa, the Kerala egg roasts, even the amazing baida roti that is found across the country. The Parsis, of course, love adding eggs to most dishes (never miss the chance to tuck into a classic akuri), and there are so many thelas (food carts) across the subcontinent that only have eggs on the menu - thats how versatile the nutritional powerhouse is.

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Going out into the world, the egg finds other ways to shine - as shakshuka (above) in the Middle East, menemen in Turkey, eggs Benedict (below) in the US, Scotch eggs in the UK, huevos rancheros in Mexico, egg hoppers in Sri Lanka, Croque Madame in France, and, of course, pavlovas from New Zealand and Australia. The list is endless, the dishes are delicious, and were sure you cant wait to go fry up an egg now!

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Tip: Explore the world of egg dishes every week - why not start with this shakshuka?

It is saturated fat that has a much greater impact on blood cholesterol, triggered by foods such as full-fat dairy products and fatty meats. Still, different people respond differently to eating eggs; the vast majority (about 70 per cent) do not show increased cholesterol on eating eggs, while, in the other 30 per cent (also called hyper responders), eating eggs might raise total and LDL cholesterol a little. If you are concerned, the best strategy is talk to your doctor or nutritionist about the saturated fat content and cholesterol in your diet. If you already have problems with high cholesterol, certainly take your doctors advice.

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A. The best way is to look at the expiry date on the carton. If you bought your eggs lose, place them in water. If your egg sinks, its fresh; an older egg floats because the size of the air cell within increases as egg ages.

A. Its important to follow basic hygiene when handling and storing eggs. Make sure that you dont keep eggs close to raw meat, poultry or seafood so that they are not contaminated. Ensure that you serve eggs and foods with eggs immediately, or place in the refrigerator and consume within three days. Dont use cracked eggs, or eggs that have been out of the fridge for over two hours. It is also best to cook eggs well, especially if making meals for the elderly, the very young or pregnant women, to avoid the risk of salmonella poisoning, though this is very rare. It is also best to keep your eggs in the carton they came in; it protects them and keeps them from absorbing strong odours and flavours, and you can see the expiry date each time you reach for an egg. Also, remember to store eggs with the large side up in order to keep the yolks centred.

Also see: Make a mouthwatering passionfruit pavlova at home!

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Why You Need Egg Nutrition In Your Life - Femina

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