Why should we eat eggs?

 Eggs are natural food rich in nutrients. It is also called the powerhouse of protein and nutrients. From children to the elderly, eggs are the food of delicacy. It is said, ‘If you want to stay healthy, eat one egg every day’.


A large egg weighs about 50 grams. Let's figure out the nutrients found in a boiled egg and their function in our body:

Calories: An egg usually contains 77 calories. Eggs provide energy for a long time and reduce appetite. So it is important to keep eggs in the diet for weight control. An egg for breakfast helps to meet the nutritional needs of the whole day.

Protein: An egg contains about 6.3 grams of high-quality protein. Protein in the egg could easily be absorbed by the body. We know that protein is essential for bodybuilding and replenishment. Also, the protein helps in the reconstruction of various organs, skin, hair and tissues of the body.

Iron: Eggs are rich with iron. This iron provides oxygen to various cells in the body and helps to overcome iron deficiency anaemia.

Vitamin A: Vitamin A is also found in eggs. This vitamin A promotes the healing of skin and eye cells. That helps prevent night blindness. 

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Vitamin D: Eggs are a good source of vitamin D. Vitamin D makes bones and teeth healthy and strong. In some cases, it helps to prevent cancer cells and increases immunity.

Vitamin E: Vitamin E acts as an antioxidant in the body. Vitamin E is important for healthy skin and hair. It keeps the body healthy and helps prevent disease.

Vitamin B-12: It helps prevent heart disease and keeps the heart-healthy.

Folate: Eggs contain folate, which helps in the formation of new cells. It helps to prevent folate deficiency anaemia. Folate is an extremely crucial mineral for pregnant mothers. This helps to eliminate the birth defects of the baby. 

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Selenium: Eggs are a rich source of anaemia. It acts as an antioxidant with vitamin E, which prevents the decay of various tissues in the body and helps to increase immunity.

Colin: Egg yolk contains choline. This is a very important element for us. Colin plays a very important role in the development and efficiency of the brain. At the same time maintains the health of the brain.

Cholesterol: About 16.5 grams of cholesterol is obtained from a large boiled egg. Current research has shown that the cholesterol found in eggs does not cause any particular harm to our body.

Misconceptions about eggs and egg yolks


There is a common misconception about egg yolks. Since egg yolks contain high levels of cholesterol, it was thought that egg yolks were harmful to those with coronary heart disease and high blood cholesterol levels. It was advised to eat eggs without yolks. But now it has been proven in various scientific studies that the cholesterol found in egg yolks does not raise blood cholesterol levels and is not related to coronary heart disease.

 An egg with yolk every day is safe and healthy for everyone. Egg yolks contain about half the nutrients of whole eggs. Also, the yolk contains folate, choline, vitamin A, vitamin D, vitamin E, G-xanthine. So not excluding the yolk, every day an egg with yolk is healthy for everyone.

The importance and quantity of eggs at different ages


Children: Usually after the age of one year, the child has to start feeding eggs. Egg first-class protein is essential for the baby's body to replenish and grow properly. Egg yolks contain choline, which plays an important role in the development of the baby's brain. Also, eggs contain vitamin D, vitamin A, vitamin E, iron and many other nutrients, which provide the necessary nutrients for the development of the baby. In the case of children, one egg can be eaten daily from the age of one year and two eggs from the age of three years.

Adolescent: At this age the body's need for all nutrients increases. During this time, various organs mature and change, the effectiveness of various hormones and enzymes increases, and proper nutritional care is very important to concentrate on studying. In this case, if eggs are included in the diet, it helps to meet the daily nutritional needs. It is healthy to eat two eggs a day during adolescence and teenage.

Adults: As adults, they often do not pay attention to their diet due to work pressure. Do not follow a planned diet. In that case, various types of malnutrition are seen. Eggs are very useful for filling this nutrient deficiency and getting energy in a short time. 

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A healthy adult can eat two eggs with yolks and another egg white. Also, adults often have different hormonal imbalances; Egg protein helps maintain the effectiveness of these hormones and various enzymes.

People in their fifties: During this time, the human body undergoes various special changes and the demand for nutrients increases a lot. Because, the decay that happens inside the body, it is not filled then. So this erosion is to be prevented through food. And in this case, eggs are an excellent option. 

One egg with yolk and two more eggs without yolk can be included in the diet of older people. The choline in the egg yolk maintains brain health. Eggs contain vitamin A, which helps reduce the damage to eye cells caused by age. Egg yolks contain vitamin D and phosphorus, which play a beneficial role in bones and teeth. 

Vitamin D also helps destroy many cancer cells. Also, vitamin B-12 maintains heart health. And the amino acids tyrosine and tryptophan in egg yolks help prevent heart disease.

Pregnant mothers: The nutritional needs of a pregnant mother are much higher than normal, we all know that. Extra food is essential for the proper formation and development of the fetus. In this case eggs are an excellent food. 

Eggs contain almost all of the nutrients needed to prevent anemia during pregnancy and to build the bones, brain, and various organs of the fetus. So if a pregnant mother eats two eggs a day, it is possible to meet her nutritional needs. In addition to the nutrients in eggs, folate promotes fetal health and plays a vital role in preventing birth defects.

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