Unscrambling The Benefits Of Eggs
Eggs have always been considered a rich source of protein, vitamins and minerals. An egg is a superfood that should be a part of diet of all ages and genders. Besides being tasty and high in nutrients, it is cheap and can be found very easily.
A few quick facts about eggs –
Contrary to popular belief, there is no nutritional difference between brown and white eggs. The color of the egg shell primarily depends on the color of the feathers of the hen. A white feathered hen will produce white eggs and a brown feathered hen will produce brown.
Again, the color of the yolk has nothing to do with the egg’s nutritional value. Pale yolks or dark, all are equally nutritious.
Protein - Egg protein is of one of the highest “biological value”. It means how efficiently a protein is used for growth i.e. processed and consumed by the body. Its biological value of 93.7 is even higher than milk (84.5), fish (76) and beef (74.3). A large egg contains approximately 6.3 grams of high-quality protein and all 9 essential amino acids.
Vitamins - Eggs contain vitamin A, D, E, B1, B2, B6, B12. (Here we are not getting into the details of individual vitamin and mineral benefits)
Minerals - Eggs contain essential minerals like iron, zinc, calcium, iodine and selenium.
Fat - An egg contains around 5 grams of fat and out of which only 1.5 grams is saturated fat. So if you are really serious of not taking any amount of fat in your diet, you may avoid the yolk.
How to eat eggs -Experts suggest not to have more than 2 whole eggs per day if you are on a low fat diet as the yolk is mainly fat.
Avoid having it raw like Rocky Balboa. Eggs contaminated with salmonella can cause serious problems like food poisoning. There are tastier ways of having it like poached, omelet, boiled etc.