The wondrous egg

World Egg Day is celebrated on October 12. Here are the many benefits of eggs...

World Egg Day is on October 12. It is often said that the best things come in small packages, and if you take the case of the humble egg, you can’t help but agree. Packed with protein, good fats and essential vitamins, eggs have some of the most health-friendly properties to boast of.

Eggs have Vitamin D, necessary for healthy bones and teeth, and nutrients that help balance blood sugar levels, protect against heart disease and support the healthy functioning of nerves and brain. Most importantly, eggs have also been regarded as one of the best weight-loss foods.

Eggs are high on protein, and protein is a must in your weight-loss diet. The best ways to prepare eggs for weight loss is an egg-white salad, or a quick omelette with several veggies, or a sandwich with egg whites. Eggs are dubbed as the best ways to start the day if you want to lose weight. This is because a breakfast meal with eggs provides significantly greater satiety and lowers the desire to eat until lunchtime and thus keeping cravings and binging away.

Here are some of the many benefits of eggs:

• Boosts metabolic activity: Eggs help in boosting the metabolic activity of the body. Evidence suggests that during digestion, egg proteins are converted into peptides that help lower blood pressure in the same way as conventional drugs.

• Low in calories: Eggs are decently low on calories. A typical egg meal consists of about two to four eggs. Approximately, three large boiled eggs contain less than 240 calories. Sprucing it up with low-calorie and nutrient-rich seasonal vegetables will further make a meal wholesome in just about 300 calories.

• Filling ingredients: Eggs keep you satiated so that you don’t binge later. They are great sources of complete proteins and have a high satiety value which measures the ability of the food to reduce appetite and increase fullness.

• Cheap & easy to prepare: Incorporating eggs into your diet is very easy. They are inexpensive, widely available, and can be prepared within minutes. Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelette or baked.

Eggs are vital to your health. They are important for...

• Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

• Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and
metabolism.

• Good energy production: Eggs contain all the vitamins and minerals that are needed every day to produce energy in all the cells of the body.

• Healthy immune system: Vitamin A, Vitamin B-12, and selenium are key to keeping the immune system healthy.

• Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.

• Healthy pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.

• Better eyesight: Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision.

• Good skin: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to an overall healthy look.

So, what are you waiting for? Include eggs in your diet now!

(The author is the vice-chairman of International Egg Commission)