Eggs contain many vitamins and minerals that are essential parts of a healthy diet, and in many parts of the world, eggs are a readily available, inexpensive source of food.
The United States is regarded as the world's largest exporter of eggs. In fact, in 2017, the per capita consumption is expected to be 275.8
Indian per capita consumption of eggs is 68 eggs and per capita consumption of poultry meat is 2.5kg.
Here we provide a nutritional breakdown for eggs, an in-depth look at their possible health benefits, tips on how to incorporate more eggs into your diet, and the potential health risks of consuming them.
There are several health benefits that can be derived from eggs, including:
The health benefits of eggs can only be experienced when they form part of a balanced diet.
Below is a list of nutrients found in eggs:
A medium-sized egg weighing 44 grams typically contains 5.53 grams of protein. Around 12.6 percent of the edible portion of an egg is protein, and this is found both in the yolk and the egg white.
One large egg contains about 5 grams of fat. The majority of fat in an egg is unsaturated and is regarded to be the best type of fat to be included in a balanced diet. Saturated fats should be limited to less than 10 percent of your daily calories. For example, a diet consisting of 1,800 calories should limit saturated fat to no more than 20 grams. A large egg contains less than 2 grams of saturated fat.
Eggs are also a rich supply of omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA), which helps with the maintenance of brain function and normal vision. These fatty acids are most commonly found in oily fish, and so eggs provide an alternative source for people that are unable to eat fish.
One medium-sized egg weighing 44 grams typically contains 164 milligrams of cholesterol. However, evidence has shown there is little, if any, relationship between cholesterol found in food and heart disease or blood cholesterol levels.
As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant.
Eggs are a versatile food that can be prepared in many different ways, such as frying, hard boiling, poaching, scrambling, and baking. This makes eggs quite simple to incorporate into a diet.
Here are a few examples of meals that can be made using eggs. Some of these are naturally healthier than others:
Eggs can be used as snacks, with hard-boiled eggs being a popular option, and even served as a party or picnic food - such as with deviled eggs. This makes eggs quite adaptable to many lifestyles.
The following are possible health risks associated with the consumption of eggs:
Bacteria - people are advised to avoid eating raw or undercooked eggs. Bacteria can enter the egg through pores in the shells. All eggs should be washed with a sanitizing agent
Storage and cooking - eggs should be avoided if their shells are cracked or if they are past expiration date.
Most advisory bodies recommend that eggs are stored in the refrigerator. If eggs are left out at room temperature they can sweat, making it easier for bacteria to move into the egg and grow. When cooking eggs properly, they must be cooked thoroughly until the yolks are firm. Scrambled eggs, for example, should not be runny.
It is best not to put all your eggs in one basket; it is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a varied diet than to concentrate on individual foods as the key to good health.