Health & Egg

An egg is a round or oval body laid by the female of any number of different species, consisting of an ovum surrounded by layers of membranes and an outer casing, which acts to nourish and protect a developing embryo and its nutrient reserves. Eggs has been consuming by human since the dawn of human time. The history is complicated and diverse; the culinary applications are innumerable.

Since the dawn of time, the egg is a symbol of fertility, creation and new life. Egg has now become an crucial ingredient in all our culinary traditions although it has long considered a springtime food. The egg is a nutrient-dense food which containing high quality protein and a extensive range of vital vitamins, minerals and trace elements, yet contain only 70 calories.. For that reason eggs can make a considerable contribution to a healthy diet.

Eggs contains the utmost quality food protein available. Since egg is so near to perfect, egg protein is frequently the standard by which all other proteins are judged. Based on the indispensable amino acids it provides, as the ideal for human nutrition egg protein is second only to mother's milk. A moderate amount of fat, about 5 grams, is found in a Large egg yolk, approximately 1.5 grams saturated and 2.5 grams unsaturated.

An egg yolk is one of the few foods that contain vitamin D, the sunshine vitamin. An egg contains varying amounts of 13 vitamins however no vitamin C plus many minerals. On a scale of 1-100 this is how the goodness of egg protein stacks up----------- Whole egg- 93.7;Milk-84.5;Fish-76.0;Beef-74.3;Soybeans-72.8;Rice-, polished-64.0;Wheat-whole-64.0;Corn-60.0;Beans, dry-58.0.

Most of the vitamins and minerals in an egg are found in the yolk. A little more than half of the protein is found in the white, and the remainder is in the yolk. The fat (mostly unsaturated fat) and cholesterol are found in the yolk. All of the egg's vitamins A, D, E, B12, riboflavin, folic acid, iron, zinc and phosphorus are in the yolk. The only vitamins you’ll find more of in the egg white are riboflavin and niacin. The yolk also contains more phosphorus, manganese, iron, iodine, copper, and calcium than the white, and it contains all of the zinc. The yolk of a Large egg contains about 59 calories. These nutrients have many functions including such things as promoting good vision, maintaining healthy skin, improving resistance to infection, building healthy red blood cells and maintaining the central nervous system - to name only a few! The yolk also contains cholesterol, but according to the Heart and Stroke Foundation of Canada, "most people can eat eggs in moderation without any harmful increase in blood cholesterols".

The egg white consists primarily of high-quality protein. Indeed, the protein in an egg is so supreme that it has been used for years as the standard against which other protein foods are judged. Protein is the basic material of life. Human needs protein for building and repairing body tissues and producing antibodies which fight off infection. Without food protein, growth and all bodily functions would not take place.

Eggs are an ideal food for kids, pregnant women, sportspeople, vegetarians, and people who care about their health.

Eggs are testy, nutritious, convenient , useful in recipes, and inexpensive. One large egg, which represents less than 4 percent of the total daily calorie intake of a person who consumes 2000 calories per day, provides 20 percent of the Daily Value for protein, 15 percent of the Daily Value for riboflavin, and 4 percent or more of the Daily Value for several other nutrients.

For maximum nutrition and flavor, the whole egg should be enjoyed. According to current research, eggs.


The latest research also shows no significant link between eating eggs and developing cardiovascular disease in healthy individuals. In fact, limiting dietary cholesterol (e.g. avoiding eggs) could lead to an unbalanced intake of nutrients, which increases the risk for other health problems. A medium egg has an energy value of 78 kilocalories (324 kilojoules) and the consumption of one egg daily would contribute only around 3% of the average energy requirement of an adult man; 4% for an adult woman.

Research also shows that saturated and Trans fats raise blood cholesterol levels. Eggs contain very little saturated fat and no Trans fats.

As long as eggs are eaten as part of a healthy, well-balanced diet and lifestyle, there is no maximum number of eggs the average healthy person can eat. Individuals with elevated blood cholesterol should speak to a registered dietitian or their doctor for diet advice. They should still be able to include eggs in their diet.

Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients. This seems to be partly due to the nutritional contribution of the eggs themselves and partly due to the fact that the inclusion of eggs in the diet is an indicator of a desirable eating pattern that includes breakfast.