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An egg is a spheroid or ovoid shaped cell laid by females of many different species, including birds, reptiles, amphibians, and fish.Eggs have been eaten by mankind for millennia.

Bird eggs (including chicken and turkey eggs) consist of a protective eggshell, albumen (egg white), and vitellus (egg yolk), contained within various thin membranes. Eggs are a good source of protein, and contain vitamins and minerals. They are also easy to prepare. But it's important to handle, cook and store them properly to avoid food poisoning especially for the very young, pregnant women and elderly people.

Benefits of Eggs

Firstly, eggs have huge benefits for the eye. As you may already know, your eye vision starts to get worse as you get older, or it may have already gotten worse during your childhood. According to one particular study, eggs can slow down the process of macular degeneration due to the abundance of carotenoid in the egg. Macular degeneration is a process which involves the deterioration of the macular area of the area. This area of the eye is primarily responsible for the central vision required for reading detailed work. If you eat one egg a day then you can significantly reduce the chances of health conditions like blindness and cataracts.


A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.


Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

The second health benefit is the abundance of vitamin D. Eggs are the only food which contains naturally occurring vitamin D. The sun is eggsalso another source of vitamin D. This vitamin basically helps in maintaining the normal blood levels of minerals like calcium and phosphorus. Vitamin D also helps in the absorption process of calcium. As you may know, calcium provides an important function for bone growth and repair.

The third health benefit of eggs is the growth of hair and nails. Eggs contain a high volume of sulfur, as well as other minerals and vitamins which facilitates hair and nail growth. If you want healthy hair then eggs are definitely the way to go. If boiled eggs are too plain for you then you can mix it up a little and add them to salads, sandwiches or fried rice.

The fourth health benefit is the possible reduction of heart attacks. A study by the Harvard School of Public Health has speculated that there is no direct link between the consumption of eggs and the formation of heart diseases. Instead, one study claims it can aid against heart diseases by preventing blood clots and strokes.

Lastly, the vitamins and minerals found in eggs are known to reduce the chances of breast cancer. This type of cancer can start from an early age (during puberty) so you will want to reduce your chances of getting it by at least consuming one egg a day.

The Good

Vitamins and Minerals. Vitamins that are present in eggs include: A, D, E, B1 (which helps properly release energy from carbohydrates), B2 (which helps release energy from protein and fat), B6 (which promotes the metabolism of protein), and B12 (known to be an essential vitamin in the formation of nerve fibers and blood cells). The only vitamin not present within eggs is Vitamin C. The minerals present in eggs include Iron, Zinc, Calcium, Iodine, and Selenium.
Protein. The egg is a highly nutritious and functional food. Eggs are about the best source of protein.
Eyesight. Eggs are rich source of two carotinoids, lutein and zeaxanthin. Lutein and zeaxanthin may significantly decrease the risk for eye diseases such as age-related macular degeneration (AMD) and cataract.
Brain function. Eggs can improve memory and cognitive skills. Eggs are one of the richest dietary source of choline. Choline plays an important neurological role in the development brain and memory functions. It has also been found that prenatal deficiencies of choline have a negative impact on the development of areas of the brain related to learning and memory. With 125 mg of choline, one egg provides at least 22% of an adult's daily requirement.
Inexpensive. Eggs are one of the cheapest forms of high quality protein available.

The Bad

Cholesterol. Eggs have been widely known for their high fat and high cholesterol content, providing about 200 mg of cholesterol per egg. Cholesterol from the egg comes exclusively from the egg yolk. Dietary cholesterol does not automatically become blood cholesterol. The extent to which dietary cholesterol raises blood cholesterol levels isn't yet clear. Many scientists believe that saturated fats and trans fats have a greater impact than dietary cholesterol in raising blood cholesterol.
Coronary artery disease. Epidemiologic studies do not support the idea that egg consumption is a risk factor for coronary disease. However, high egg consumption (more than 6 eggs per week) may increase the risk of coronary heart disease in people with diabetes.
Allergy. Egg protein is a leading cause of food allergies.
Salmonella. Raw eggs can contain Salmonella. Scientists estimate that, on average across the US, approximately 1 of every 20,000 eggs might contain the bacteria.


Eggs and cholesterol
Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease. However, the cholesterol we get fromegg-yolkour food - and this includes eggs - has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

More than half the calories found in eggs come from the fat in the yolk; a large 50-gram chicken egg contains approximately 5 grams of fat. People on a low-cholesterol diet may need to reduce egg consumption; however, only 27% of the fat in egg is saturated fat (palmitic, stearic and myristic acids[26]) that contains LDL cholesterol. The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.

There is debate over whether egg yolk presents a health risk. Some research suggests dietary cholesterol increases the ratio of total to HDL cholesterol and, therefore, adversely affects the body's cholesterol profile; whereas other studies show that moderate consumption of eggs, up to one a day, does not appear to increase heart disease risk in healthy individuals.[28] Harold McGee argues that the cholesterol in the yolk is not what causes a problem, because fat (particularly saturated) is much more likely to raise cholesterol levels than the actual consumption of cholesterol. A 2007 study of nearly 10,000 adults demonstrated no correlation between moderate (6 per week) egg consumption and cardiovascular disease or strokes except in the sub-population of diabetic patients which presented an increased risk of coronary heart disease. Other research supports the idea that a high egg intake increases cardiovascular risk in diabetic patients.

Egg white coagulates, or solidifies, when it reaches temperatures between 144 °F and 149 °F (62.2 °C-65 °C). Egg yolk coagulates at slightly higher temperatures, between 149 °F and 158 °F (65 °C-70 °C).

If a boiled egg is overcooked, a greenish ring sometimes appears around egg yolk. This is a manifestation of the iron and sulfur compounds eggs-cookingin the egg. It can also occur when there is an abundance of iron in the cooking water. The green ring does not affect the egg's taste; overcooking, however, harms the quality of the protein (chilling the egg for a few minutes in cold water until the egg is completely cooled prevents the greenish "ring” from forming on the surface of the yolk). Cooking also increases the risk of atherosclerosis due to increased oxidization of the cholesterol contained in the egg yolk.

Experts advise that despite being low in saturated fat, one should not eat more than two eggs a day on a low-fat diet. Egg yolk is mainly fat, so even though it doesn't raise blood cholesterol levels, it can cause other problems if abused.

Contaminated eggs kill up to 5000 individuals each year. One egg in 10,000 is contaminated with salmonella, so you should never eat undercooked eggs, make eggnog on your own or mimic Rocky by swallowing them raw.



Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.


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