Whether eggs came first or the chicken may be an age-long debate but there can never be a dilemma when it is said that egg is the most nutritious ingredient to be included in daily diet. Deemed as a complete protein by nutritionists worldwide and being abundant in vitamins, minerals and other nutrients, an egg is considered as an important ingredient that is essential for the well being of the body.
However, during several studies recently, it has been reported that many people have perceived notions about eggs that prevents people from trying it in the first place. Eggs are nutritious and therefore the time has come when we bust some of the common myths around an egg.
Continue reading the article then as we show you the reality of myths about eggs.
Nutritional facts about egg
A medium-sized egg provides the following nutrients to its consumer
- Calories- 72 kcal
- Protein- 6g
- Total fat- 6.5g
- Potassium- 69mg
- Magnesium- 6mg
- Calcium- 28mg
- Iron- 0.8mg
- Phosphorus- 99mg
- Vitamin B6- 0.08mg
- Vitamin B12- 0.45mcg
- Vitamin A- 270 IU
- Vitamin D- 41 IU
Myths and facts about eggs
There are various preconceptions regarding eggs and some of the most common ones are
1.Myth: Eggs are bad for health
Reality: It is a popular belief that eggs can make cholesterol levels of blood very high and also increases the risk of chronic heart ailments. It is also believed that eggs are high in fats and can produce unwanted side effects in the body especially for our kidney. These accusations are totally baseless as it has been pointed out in the recent journal published by the American Heart Association.
The report stated that eggs are low in saturated fat and trans-fat and have only traces of cholesterol that does not produce any profound impact on our health. Eggs do not increase the cholesterol levels of our system and instead increases the good cholesterol in the bloodstream reducing the bad cholesterol in the process. Eggs are abundant in nutrients and therefore including in your daily diet will not produce any unwanted effects in the body but will definitely enhance the general well being of the system.
2.Myth: Egg yolk should not be consumed
Reality: One of the most controversial myths about eggs whether to throw the egg yolk out or not. Many people believe that all the nutritional benefits of eggs lie in the white albumin area and consuming eggs will be bad for health. Most people fail to understand the abundant nutritional benefits of egg yolk.
Confused? Well, let us break it down to you.
- The yolk has a higher amount of nutrients present in it as compared to the egg white.
- Egg yolks have vitamin A, D, E and K which are absent in the albumin part. Did you know that egg yolk is one of those few food items that have a substantial amount of Vitamin D in it?
- Abundant in carotenoids, egg yolks can be an effective remedy to combat damage caused due to free radical present in the system.
- Yolks also help in retrograding the ageing process.
- Although the yolk has a good amount of cholesterol and fats present in it, these dietary cholesterol do not produce any major effects on the body.
Now for the next time when you plan to skip the yolk portion, remember you are going to miss the most nutritious part of the body. Also, it is the yolk that provides a distinct taste to the egg.
3.Myth: Raw eggs provide more nutritional benefits than cooked eggs
Another myth revolving around eggs is the belief that eating raw eggs provides more nutritional value to the body. According to the doctors of Mayo Clinic, raw eggs do provide more nutritional benefits than cooked eggs and are a popular choice among people who are looking to build up their body muscles and need a boost of energy. However, with all that being said, there are many detrimental effects linked with eating raw eggs and the most common ones are:
- Raw eggs contain a bacteria known as Salmonella sp which leads to salmonella poisoning in the body if someone consumes raw eggs regularly. Salmonella poisoning causes unbearable stomach pain, vomiting, pain and in some extreme cases also leads to diarrhoea. Consuming cooked eggs reduces the risk of infections caused due to microbe.
- Eating raw eggs interferes with the absorption of nutrients in the stomach. Egg white contains a protein known as avidin which when consumed raw by the body binds to biotin and prevents it from being absorbed by the gastrointestinal tract. Lack of biotin can lead to the development of biotin deficiency which leads to skin problems and hair loss.
- Raw eggs may be rich in nutrients as compared to cooked eggs but if we consume raw eggs, the nutrients in them cannot be properly absorbed by the body and that can lead to the development of nutrient deficiency in the body.
Benefits of consuming an egg
Now that we have cleared all the myths around an egg and shown the difference between the myths and facts about eggs, we should now share some of the amazing benefits of eggs. As we have already seen that eggs are abundant with nutrients and micronutrients and each of them when enters our body provides a unique benefit of its own to the system. Some of the common benefits are:
- Eggs are abundant in proteins and these proteins form the building block of our body, building the muscles and repairing worn out tissues and cells.
- Helps in enhancing the circulation system of the body.
- Maintains healthy skin and improves night vision.
- Strengthens bones and tissue and improves the immune system of the body.
- Helps in reducing the risk of many diseases and chronic ailments.
- Provides antioxidants for the body which helps in combating against the damage caused in the system due to radical damage.
Now there you go, hope this article was able to clear all myths circulating around eggs. Eggs are extremely nutritious and should be included in your daily diet. Having at least one egg every day can provide bountiful health benefits for the body and also enhances the immune system of the body reducing the risk of diseases and keeps different chronic ailments at bay.