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Are Eggs your Friend or Foe?

 by Stella Morgan
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An egg is a protective membrane of the embryo. The outer membrane and a shell envelops the ovum. These shield the embryo from any damage and also provide all the required nourishment.


The parts of an egg are classified into three, namely, egg white (albumen), egg yolk (vitellus) and egg shell. Egg is a protein rich food, which is completely edible, except for the shell.

Eggs are cost effective, nutrient rich, contributing to a healthy diet.


Health benefits of eggs are innumerable. The protein is of a high biological value and contains all the essential vitamins and minerals. Egg protein is of high quality and is used as a standard for comparing other proteins.


They have a biological value of 93.7%. All the essential amino acids are accessible in an egg. 7 grams of protein is available in a big egg.

33% of the weight of an egg is contributed by the yolk. Recommended daily intake of choline is met by 50%. Brain development is enhanced by choline and hence is supplemented in the diet of pregnant mothers, resulting in improved fetal brain. Research reveals the fact, that hens are fed kelp meal and poly unsaturated fat, to produce eggs rich in omega 3 fatty acids. 10 grams of fat is present in an egg yolk and thus, 60% of the calories provided by eggs, is contributed by the fat. Though, it is unsaturated, care is necessary while including in patient’s diets. 13% of the egg white is protein and the rest is water. It is devoid of cholesterol.

Vitamin A, vitamin B6, cobalamine, riboflavin, B2, folic acid, potassium, phosphorus, calcium and choline are the nutrients existing in eggs. It is also an iron source and is therefore a part of healthy eating.  Scientists recommend the intake of raw egg yolk, as it increases the HDL (good cholesterol) and decreases the LDL (bad cholesterol). Greater issue lies in the presence of salmonella infection. Growth of micro organisms and processing techniques determine the quality of an egg. Food borne illnesses are common due to contaminated eggs, resulting in cramps, diarrhea, headache and vomiting.

The nutrients present in eggs act as a good growth medium for microbes, like bacteria. The risk of a bacteria contaminated egg is reduced by chilling and completely removed by cooking methods. Eggs were sterile, but research reveals the presence of Salmonella species. Dirty eggs can serve as a storehouse, causing contamination. Eggs which are dirty, broken or cracked are better discarded.
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