Mighty Eggs...!!!

"Sunday ho ya Monday roz khao ande" , This commercial on TV shows the popularity of eggs in our diet. This is the most commonly consumed animal product in the world. They are so versatile, that they can be a part of breakfast, lunch or dinner. Eggs are easily available and cheap. Most commonly chicken eggs are consumed. They are powerhouse of nutrients.

Nutritional Information per 53 g serving:

Calories	70 Cal / 292.88.kJ
Fat	5 g
Cholesterol	195 mg
Sodium	65 mg
Carbohydrate	1 g
Protein	6 g

The vitamins and minerals of an egg and how they benefit you:

NUTRIENT	BENEFIT
Iron	Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Vitamin A	Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin D	Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases
Vitamin E	An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12	Helps protect against heart disease
Folate	Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Protein	Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Selenium	Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthin	Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	Plays a strong role in brain development and function

 Protein

A medium-sized egg 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.

Fats 

One medium 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.

Omega-3 fatty acids:

 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.

Eggs and cholesterol
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 in pregnancy:

1)Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs – including the yolks – contain about 250 milligrams of choline, or roughly half the recommended daily amount. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.So it is advised for to-be-moms to include 2 whole eggs in daily diet. 
   2)  In addition to choline, eggs have varying amounts of three other nutrients that pregnant women need most. Eggs are a good source of the highest quality protein, which helps to support fetal growth.
3) Eggs also have a B vitamin that is important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby’s brain and spinal cord development. 
4)The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anaemia. 
5)Lutein is an antioxidant that has long been linked to eye health, but emerging research suggests a role in cognition as well. 

Eggs for kids:

Egg is a good source of protein, vitamins and energy.
1)It is good for improving brain function and is cognitive.
2)It contains high quality protein which is good for muscles.
3)It has calcium and vit.D3 so, good for growing bones.
4)It is good to maintain good eye sight.
5) Improves immunity 
So eggs should be included in daily diet in their growing age. 1 egg per day is sufficient. 




Measures to be taken while giving eggs to your baby:

1)Some experts advise that you can introduce egg yolk and avoid egg whites as egg whites are believed to be causing more allergies than egg yolk.
2)Eggs are considered to be one of the very high allergy causing foods and hence a word of caution is advised to parents giving eggs to your babies. It is better to speak with your pediatrician before adding eggs to your baby’s diet. As such you might have to wait for at least 1 or 1½ years to introduce egg because of the high incidence of allergies.
3)Babies from families with known history of allergies should be extra careful while introducing allergic foods because allergies can pass down from parents and if both parents are allergic to one or the other foods, then there is high risk of the baby might also be allergic to certain foods. So, talk to your pediatrician about such allergy causing foods and be cautious.
4) Raw egg should not be given to kids as it may contain bacterias.