Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 EGGS

  Eggs are inexpensive but highly nutritious food consumed by people worldwide as various types of eggs can provide balanced nutrients for healthy functioning of body and mind. Eggs are a food product of high nutritional quality for children and adults, including elderly people.

 Eggs are excellent sources of proteins, fats, vitamins, minerals, and bioactive compounds. Chicken egg contains many antioxidant compounds including vitamins, carotenoids, minerals, and trace elements along with major egg-white proteins.

    The egg white is a gel-like substance that is composed mainly of water, fibrous structural proteins (ovomucins), glycoproteins (ovalbumin, protease inhibitors), antibacterial proteins (lysozyme), and peptides. Egg-white ovalbumin is a good source of amino-acids . Besides ovalbumin, egg white is concentrated in antibacterial lysozyme which is anti-infectious in function. The viscous aspect of egg white is essentially due to ovomucin.

  The egg yolk is the yellow part of egg and it contains vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white encompasses  vitamins B2, B3, and B5 in high amount. Significant amounts of vitamins B1, B6, B8, B9, and B12 also are found in egg white.

Egg is a good source of minerals such as phosphorus, calcium, potassium, and it contains moderate amounts of sodium. Trace elements including copper, iron, magnesium, manganese, selenium, and zinc also are present in eggs. Egg yolk also provides iron and zinc in high amounts.

Nutritional value

A medium-sized boiled egg (50 g) contains 78 kcal energy, 6.29 g protein, 0.56 g carbohydrate, and 5.3 g total fat, of which 1.6 g is saturated, 2.0 g is monounsaturated, 0.7g is polyunsaturated, and 186 mg is cholesterol.

Eggs are devoid of any fibers and its content in carbohydrates also is low (0.7%). Egg carbohydrates are distributed between egg yolk and egg white. Glucose is the main free sugar found in the egg.

 Egg proteins are distributed equally between egg white and egg yolk, while lipids, vitamins, and minerals are essentially concentrated in egg yolk. The concentration of proteins is, on average, 12.5 g per 100 g of whole raw fresh egg.

Nutritional facts

 Egg contains  proteins, vitamins and  minerals  and other compounds which are very important for the healthy functioning of the body and mind.

Proteins in egg yolk can be classified into apolipoproteins, phosvitin, egg yolk globulin, and riboflavin binding protein. Proteins are very important for bodybuilding and for production of various hormones and enzymes in human body.

 Eggs contain a variety of minerals including calcium, iron, magnesium, phosphorus, potassium, sodium, and Zinc.  All these minerals are very much important for health of bones, heart and blood vessels.

 Eggs are good sources of vitamins thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12 , vitamin A , vitamin E, vitamin D, and vitamin K. Among the essential vitamins only vitamin C is lacking in eggs.

B group vitamins in eggs are important for proper functioning of heart and nervous system. They also take part as cofactors in various metabolic functions of the body as co factors.

Folates are very important for foetal development and maturation of nervous system in pregnant women.

Carotenoids in egg yolks  essential for health of eyes. The two major carotenoids in eggs are carotene and xanthophylls (lutein, cryptoxanthin , and zeaxanthin) which are highly bioavailable in egg yolk. They help to improve vision and prevent macular degeneration and cataract. They have role in prevention of cancer and atheromatous clots in carotid artery.

Egg lipoproteins include LDL and HDL. About 98% of sterols in the egg yolk are cholesterol, and a small amount of phytosterols such as beta-sitosterol, methyl cholesterol, and sorbitol mycotoxins are also present in it [3].

Eggs also contain active lipid components, such as unsaturated fatty acids, phospholipids, choline, and carotenoids.

Phospholipids in eggs include phosphatidylcholine, phosphatidylethanolamine, lysophosphatidylcholine, sphingomyelin ,and some neutral lipids

Egg yolk is also a rich source of essential fatty acids such as linoleic acid.

Health benefits

·       Antioxidant properties

Egg proteins have been proved to possess antioxidants, such as phosvitin which contains large amount of phosphoserines, ovotransferrin that can chelate with Fe3+, and ovalbumin that can covalently bind to polysaccharide to enhance its antioxidant activity [1]. Antioxidants help protect body from many chronic diseases ,particularly lifestyle diseases arising from free radical attack.

·       Improves the health of nervous system

B group vitamins and folate in eggs support brain and nervous system health.

·       Supports heart health

Vitamins B and minerals potassium, magnesium and calcium play key roles in maintaining the health of heart.

·       Improves bone health

Eggs are rich sources of vitamin D and minerals such as calcium, magnesium and phosphorus which are crucial for bone mineralization and thus bone strength.

·       Helps fetal and neonatal brain development

 Choline may play a particularly useful role in fetal and neonatal brain development, as inadequate choline intake during pregnancy increases neural tube defects risk of infant.

·       Improves vision, prevents macular degeneration and cataract.

Carotenoids are highly bioavailable in egg yolk and help to reduce the risk of age-related macular degeneration and cataracts. 

Eggs and cholesterol- Facts you want to know

   Generally egg is considered as  a cholesterol rich food. Studies have shown that although consuming eggs often results in the increases of both serum LDL and HDL levels, the LDL/HDL ratio is unchanged. Therefore, the adverse effect of LDL on heart and blood vessels might be reduced by the beneficial effect of HDL.

    Amino acids such as glycine, glutamate, methionine, and cysteine in eggs play roles in regulating cholesterol metabolism. Egg yolk contains abundant unsaturated fatty acids which are good for heart health.

   Therefore, currently it is presumed that the consumption of eggs does not enhance the risk of heart diseases in healthy people. However, people who are already at high risk of cardiovascular diseases such as diabetes or hypertension must be cautious about egg intake. Also, some people seem to be more sensitive to dietary cholesterol, that is, people in whom blood cholesterol level is high by dietary intake need not eat eggs.

 Eggs consumption can improve the overall health of a person; however people suffering from metabolic disorders such as diabetes, high cholesterol and high blood pressure still need to take caution.  

Do eggs cause allergy?

Allergy to eggs has been observed in about 1.8% of children younger than five years of age. Molecules that are associated with allergy to eggs are mainly concentrated in egg white, with ovalbumin, lysozyme, ovomucoid, and ovotransferrin being the major egg allergens. However it is found that the prevalence of egg allergy decreases with age.

Can cooking eggs improve its digestibility?

The digestibility of cooked egg is high because of structural protein denaturation induced by the heat. This may help hydrolytic action of digestive enzymes at least partially. So cooked eggs are more easily digestible compared to the uncooked ones.

 Eggs for stimulating hair growth

The chicken egg contains a key hair growth factor. A study has demonstrated that water-soluble peptides derived from the egg yolk stimulate VEGF production and human hair follicle dermal papilla cell growth [9]. This study found that egg derived peptide is helpful in female pattern alopecia for stimulating hair growth.

In addition to this , the nutrients and antioxidants in eggs may help to improve hair growth generally.

The egg yolk contains vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white encompasses  vitamins B2, B3, and B5 in high amount. Significant amounts of vitamins B1, B6, B8, B9, and B12 also are found in egg white.

Egg yolk also provides iron and zinc in high amounts which are essential for hair loss prevention and hair growth. However, eggs do not contain vitamin C which is important for both keratin protein production as well as iron absorption. Therefore adding a fruit or vegetable rich in vitamin C into your diet may compensate for the vitamin C deficiency. If so eating eggs  in adequate amount may help to improve hair growth as a nutritious food.

A  healthy quail's egg salad and health benefits of quail's eggs.

Quail’s egg vegetable salad

Ingredients

10 quail eggs

1 round lettuce leaves torn

100g radishes sliced

1½ cup sliced cherry tomatoes

1½ English cucumber

½ cup small black olives sliced.

2tsp chopped green pepper

1 cup grated mozzarella cheese

¼ cup toasted walnuts

Crème Fraiche Dressing

½ cup crème fraiche

2 tablespoons fresh lemon juice (about 1 lemon)

2 tablespoons olive oil

1 teaspoon salt

¼ teaspoons freshly ground black pepper

2 tbsp. roughly chopped dill

[Salt 1tsp optional]

Preparation :

Step 1

 Cook the quail’s eggs in a small pot and cover with water. Bring to boil over medium-high heat and cook for 3 minutes. Turn the stove off and let it stand for 3 more minutes. Drain the water, and place the eggs under cold water to cool. Peel the eggs and halve them lengthwise with a knife. Cooking in this way helps to get eggs with the egg white thickened and yolk in runny consistency which is very appealing and nutritious. 

Step2

Arrange the lettuce leaves on serving plates and top with slices of English cucumber, radishes, cherry tomatoes, and radishes. Add crushed green pepper, toasted walnuts and grated Mozzarella cheese. 

Step 3

Prepare the dressing by mixing the crème fraiche with the lemon juice, olive oil, salt, pepper and dill until smooth. Add the dressing to the salad ingredients, and toss until completely coated. Now top up with sliced quail’s eggs.

Ready to serve.

Health benefits of salad 

    Quail eggs contain protein with many essential amino acids in adequate amounts. They are also a good source of antioxidant vitamins A&C and nutrients such as choline, folate, and good fats which help promote brain health. Antioxidants in quail eggs protect brain cells from oxidative damage.They also protect your heart reducing cholesterol and blood pressure.

Studies have shown that nutrients in quail eggs, such as polyunsaturated fats, antioxidants, and minerals, help regulate blood cholesterol and blood pressure.

   Radishes are excellent source of vitamin C, B 6,and minerals calcium, potassium and iron.

     Lettuce leaves are important ingredient of the salad.The high fiber content of lettuce can help to slow down the absorption of carbohydrates, which can be beneficial for maintaining blood sugar.Lettuce is a good source of iodine, which is essential for thyroid hormone production. Lettuce is full of antioxidants, including vitamin C and beta-carotene which prevents oxidative stress related DNA and cellular damage.

 Lettuce is a good source of folate, which is important for healthy fetal development and red blood cell production. Lettuce is an excellent source of potassium, a mineral that is important for healthy blood pressure and muscle function.

      The cherry tomatoes are good source of fiber which is good for gut health as well as cardiovascular health. Tomatoes  are rich source of potassium which regulates blood pressure. The vitamin K helps blood clot and maintains bones healthy. Vitamin A helps with vision, the immune system, and reproduction. Cherry tomatoes are a great source of lycopene. This compound can help with inflammation and blood clotting. They can minimize your risk of ischemic strokes and antioxidant compounds prevent prostate cancer.

     Cucumbers may keep you hydrated and its fiber content improves digestion as well as avoids constipation.

     Black olives contain oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer.

It also contains copper, calcium and sodium. Black olives are rich sources of antioxidant  ,particularly vitamin E. 

      Walnuts improve cardiovascular health. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels. Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper. 

Olive oil is anti-inflammatory and anti-cancerous in action. It is one of the prime ingredient of Mediterranean diet.

References

1.    https://pubmed.ncbi.nlm.nih.gov/22953815/ 

2.    Zhang T. Egg processing. Taipei, Taiwan: Huaxiangyuan Press; 1992. [Google Scholar]

3.    Ma M. Processing science of egg and egg products. Beijing, China: China Agricultural Press; 2006. [Google Scholar]

4.    https://pubmed.ncbi.nlm.nih.gov/15234930/

5.    Journal of Nutrition. 2010;140(11):1970–1976. doi: 10.3945/jn.110.127647.

https://pubmed.ncbi.nlm.nih.gov/20844186/

6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/

7.    https://pubmed.ncbi.nlm.nih.gov/26404361/

8. .    https://pubmed.ncbi.nlm.nih.gov/29583066/

9.https://www.medicinenet.com/quail_eggs_nutrition_benefits_and_precautions/article.htm