Aanda Fundas

An egg provides 13 essential nutrients, all in the yolk. They are good for your:
Eyes:Vitamin A present in eggs helps us maintain good vision. Lutein and zeaxanthin are the two carotenoids pigments in plant and animal foods present in the egg yolk that protect against degeneration of the retina of eye. The carotenoids present in eggs are better absorbed than those from plant sources, such as carrots and spinach. Emerging studies suggest a potential contribution of lutein and zeaxanthin in the prevention of heart disease and stroke.

Skin: Egg is also a good source of some of the B-complex vitamins like Vitamin B2, B12, folic acid and provides vitamin B1 and B6 in small amounts, all of which are important for a healthy skin. Other nutrients, which nourish the skin, include vitamin E and zinc. Biotin is particularly important as it helps maintain nail integrity.

Bones: Egg yolk contains significant amounts of vitamin D which promotes bone health. Egg is one of the very few foods that is a good source of natural vitamin D. Eggs also provide small amounts of phosphorus, which is beneficial in skeletal development.

Immunity: Small quantities of zinc present in eggs are useful for boosting immunity. Other health functions of zinc include regulating cell growth, healing wounds and promoting a healthy immune system. It also helps our body make optimum use of carbohydrates, proteins and fats and enhances our senses of taste and smell.

Heart:nbsp;Eggs are low in saturated fat: An egg contains nearly 5 gms of fat, of which less than 2 gms is saturated fat. Since eggs contain less saturated fats there is no significant impact on blood cholesterol levels. Recently, it was reported by the University of Surrey that people who consume one or more eggs a day are at no more risk of having heart diseases than those who don8217;t. Britain8217;s Foods Standards Agency says there is no limit to eating eggs if they are part of a balanced diet. An egg contains nearly 215 mg cholesterol.

A single yolk can make up for the entire day8217;s limit of 300 mg cholesterol daily. However, studies have found no significant correlation between eggs and heart diseases.

As a part of a healthy diet, egg cholesterol seems to have little impact on blood cholesterol levels. Several studies have shown that regular egg consumption induces little or modest changes in blood cholesterol both in people with normal cholesterol levels or high cholesterol.

But people with high blood cholesterol/ heart disease should limit their egg intake to 3-4 eggs a week. For the normal population an egg a day is safe. Other heart protective nutrients eggs have include Vitamin B6, B12, folic acid, vitamin E, selenium, zinc, lecithin and choline.
Eggs contain lecithin, a substance that protects people against heart diseases by lowering blood cholesterol levels.

Choline helps in fat mobilization in the body. Choline has also been found to be useful in improving brain function and treating fatty liver.
Weight watch: One egg provides only 75 Kcal and is packed with nutrients, which makes it a nutrient dense food- very valuable for weight watchers.

Body guard:nbsp; Eggs are a good source of many antioxidants disease fighting nutrients like vitamin A, carotenoids- Lutein and zeaxanthin, vitamin E, selenium and zinc.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;