Saturday, December 5

Advantages and Disadvantages of Eggs

Eggs are undoubtedly one of the most versatile foods present in your kitchen. Whether you boil, poach or scramble your egg or make an omelet, it never fails to disappoint and is known to be super healthy as they are a rich source of protein. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins, and minerals. The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E), and essential fatty acids. Eggs are also an important ingredient for cooking, as their particular chemical make-up is the glue of many baking reactions.

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, a few mammals, and fish, and many of these have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen (egg white), and vitellus (egg yolk), contained within various thin membranes. The most commonly consumed eggs are chicken eggs.

Though eggs have a variety of health benefits, there are a few things that put it under a bad light. Thus, before you decide on adding eggs to your daily diet, make yourself familiar with the pros and cons of eating this nutritious food.

Eggs

Advantages of Eggs

Nutrient-Rich

This is no secret that eggs are high in a range of vitamins and minerals. Egg in itself is a complete balanced diet. Eating just one egg daily can also nourish your body with a variety of nutrients and fibers. One boiled egg contains 40% of your daily vitamin D requirements, 25% of your daily folate requirements, 12% of your daily riboflavin (Vitamin B2) requirements and

20% of your daily selenium requirements. Eggs are also a rich source of vitamins A, E, B5, B12, as well as iron, iodine, and phosphorus.

Rich source of Protein

Protein is an important building block of bones, muscles, cartilage, skin, and blood. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. An egg provides us with high-quality protein that is loaded with all the essential amino acids in the right amount needed by our body for proper functioning. Studies suggest that a single egg contains about 6.3 grams of high-quality protein.

Improves Good Cholesterol

Cholesterol is broadly classified into two types namely high-density lipoprotein (HDL), or “good” cholesterol, and low-density lipoprotein (LDL), or “bad” cholesterol. Contrary to the popular belief that eating eggs increases the cholesterol levels, egg helps in improving the levels of high-density lipoprotein (HDL), or “good” cholesterol which is important for the body as it can help reduce the risk of heart disease. It is Low-density lipoprotein (LDL) that is high in saturated fats and trans-fats and can put our heart health at risk.

Good Source of Omega-3

Omega-3 also known as omega-3 polyunsaturated fatty acids are a family of “essential fats” that play an important role in the way our cell membranes work. Fish is rich in these types of nutrients, therefore the people who can’t have fish are highly recommended to consume 1-2 eggs daily. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.

Weight Loss

As we read above, eggs are nutrient-dense. They are loaded with a variety of nutrients including essential proteins, vitamins, minerals, and other nutrients required for a healthy body. Therefore, they are one of the best foods when it comes to reducing weight and shedding those extra kilos from your body.

One of the added advantages of eggs is that they make us feel full which leads to greater feelings of satisfaction and less hunger. Thus are less inclined towards eating snacks frequently or feeling pangs of hunger. You should also be aware that the timing of eating eggs also plays a vital role in your weight loss journey. The best time to consume eggs is breakfast as it supports metabolism. Also, it can help in controlling cravings for a major portion of the day.

Know More: Advantages and Disadvantages of Healthy Food v. Junk Food

Eggs

Disadvantages of Eggs

High Risk Of Salmonella

RAW eggs contain raw albumin also known as egg white which can be contaminated by a bacteria called Salmonella. Salmonella is a bacteria that is present in the intestines of chickens and also in their eggs. The salmonella bacteria is generally present on the outer surfaces of unbroken eggs or found inside them.

The only way to prevent salmonella from going inside your body is to increase the cooking time of eggs and refrain from consuming raw eggs or egg white. There is a high chance that sunny-side up and soft-boiled eggs may still contain these live bacteria. The bacteria can also cause food poisoning in your body.

Overdose of Protein

Though eating protein is beneficial for the human body, eating high amounts of protein can lead to dangerous health problems if you’re a kidney patient. People with a low Glomerular filtration rate could be afflicted by acute kidney injury because of the high biological value of egg protein. 0.6 to 0.8 grams of protein is the recommended daily intake for people who suffer from an impaired renal function. However, doctors still recommend that around 60% of the proteins come from eggs. So, it is recommended to eat no more than a couple of eggs daily. People who have acute liver problems should consult their doctor before starting a diet that includes eggs.

Egg Allergy

Egg allergy develops when the body’s immune system becomes sensitized and overreacts to proteins in egg whites and/or yolks. When eggs are eaten, the body sees the protein as a foreign invader and sends out chemicals to defend against it. Those chemicals cause the symptoms of an allergic reaction. Studies suggest that as many as 2 percent of children are allergic to this nutrient-dense food. Children who are allergic to eggs can have reactions ranging from a mild rash to anaphylaxis, a life-threatening condition that impairs breathing and can send the body into shock.

PROS CONS

Nutrient-Rich

High Risk Of Salmonella

Rich source of Protein

Overdose of Protein

Improves Good Cholesterol

Egg Allergy

Good Source of Omega-3

Weight Loss