My entire experience as a nutritional consultant has led me to believe that it is hard to replace the egg for its nutritional value.Eggs are good for the eyes, the brain, and our bones. In addition they boost immunity.The quality and the quantity of the protein in eggs are also very high. All the essential amino acids required for growth and development are present in it. In fact, the quality of egg protein is so good that it has been used as a reference standard when comparing different proteins. I would want to dispel the popular notion that prevails with those who are healthy as well as those who have heart trouble that eggs are to be kept at arm’s length as a source of food. The healthy population can actually enhance their health with the consumption of eggs on a regular basis. Those with raised cholesterol level and diabetics could limit intake to 5 or 6 eggs per week as a part of a healthy diet. It is true that avoiding the yolk can save calories and fat but then the good nutrients like carotenoids will be lost and they can actually prevent the macular degeneration of the retina and also prevent cataracts.Eggs should be a part of a healthy breakfast menu, because we in India do not seem to include enough protein in our breakfast menus. Eggs have other virtues as well. They are easy to cook and can conform to any budget. In order to keep them as healthy diet options, one should ensure that eggs are cooked with meat or cheese. If oil is required for cooking, be sure to choose a healthy one (olive, canola, peanut or soya) and make sure that the oil does not have any trans fats. To my mind, eggs and cereal form a more healthy breakfast menu in comparison with jam and toast. And squeamish vegetarians keep in mind that unfertilised eggs are vegetarian food and most eggs you get in the market are unfertilised. Fertilised ones have a speck of blood inside.nsingh.rxpress@expressindia.com
