Sunday, August 21, 2011

One Egg A Day may not be A Bad Idea for Many

Egg is a cell, big enough to be visible to the naked eye. It can be from hen, goose or duck etc.. The size of egg also varies. Eggs have distinct parts inside the shell; the white portion and in the center of it is the yellow portion called yolk. The white portion is the cell cytoplasm and core yellow is the cell nucleus. The white portion mainly composed of protein and carbohydrate; whereas the yellow is mainly of fat.
Since long the egg yolk is being looked suspiciously by many to have a role in increasing the bad fat in the body. It is long in practice to discourage eating the egg yolk and always is advised to discard the yolk after boiling the egg.
Now it has been proved that the yolk contains far less bad fat than previously thought.
 A fried egg, sunny side up.Image via Wikipedia
The yolk makes up about 33% of the liquid weight of the egg, i.e. 17 grams; and contains approximately 60 calories, three times the caloric content of the egg white. The yolk contains approximately: 2.7 g protein, 210 mg cholesterol, 0.61 g carbohydrates, and 4.51 g total fat. (USDA National Nutrient Database).
An average egg weighs about 50 grams. It was thought to contain about 210 milligrams of cholesterol, but in a study from TEL AVIV, it was seen that eggs in an average contains about 185 milligrams of cholesterol. The upper limit of daily intake of cholesterol in a healthy person can be up to 300 milligrams and in others having hypertension etc. can be 200 milligrams.
Therefore, one can happily take one egg per day, of course, one has to limit other sources of cholesterol on that day so that the total amount of cholesterol does not cross 300 or 200 milligrams per day as the case may be.
It also has been seen that the content of bad fat in eggs i.e. omega-6 fatty acid can be minimized by feeding the hen with feeds containing less omega-6 fatty acid e.g. feeds based on whole wheat, soya and corn.
All of the fat-soluble vitamins (A, D, E, and K); and vitamin B 12 are found in the egg yolk. Egg yolk is one of the few foods naturally containing vitamin D.
The USDA research also showed that an egg has 41 international units (IUs) of vitamin D, up from 25 IUs measured several years ago. Even though it provides only about 7% of the 600 IUs recommended for one day; there aren't many food sources of vitamin D either.
The composition of the most prevalent fatty acids in egg yolk is typically as follows:
1. Oleic acid, 47%
2. Linoleic acid, 16%
3. Palmitoleic acid, 5%
4. Linolenic acid, 2%
1. Palmitic acid, 23%
2. Stearic acid, 4%
3. Myristic acid, 1%
Egg yolk is a source of lecithin. One egg has about 25 percent of the choline we need for the whole day. The yellow color is due to lutein and zeaxanthin, which are yellow or orange carotenoids known as xanthophylls.
Fat Content of Eggs as a whole can be:
Please note: all fat values are approximate
Saturated Fat (g)
Total Fat (g)
Egg, small
Egg, medium
Egg, large
Egg, yolk, large, raw
Egg, white only, raw
Egg, duck
Egg, goose
Egg, quails

About 200 studies over the past 25 years have looked at the link between eggs and heart disease and found that it's not the cholesterol, but saturated fat that ups the risk of heart disease. An egg happens to be relatively high in cholesterol, but very low in saturated fat, and that's why foods like eggs and shell fish have been re-categorized as 'not so bad'.
It has been seen that when egg is added to breakfast or is taken as a part of post-exercise diet, with low calorie and low carbohydrate whole grain diet; overweight diabetic patients lost weight rapidly, compared to their counterparts on same calorie from carbohydrate only diet.
One can have it with whole grains and natural nut butters; which can help to balance out that cholesterol; and when balanced with plant-based foods, total cholesterol in that meal becomes quite low.
Jianping Wu, Andreas Schieber and graduate students Chamila Nimalaratne and Daise Lopes-Lutz of the U of A Department of Agricultural Food and Nutritional Science examined egg yolks produced by hens fed typical diets of either primarily wheat or corn. They found the yolks contained two amino acids, tryptophan and tyrosine, which have high antioxidant properties.
The antioxidant property of one raw egg may be equal to that of one apple, about the same as one fourth of serving (12.5 grams) of cranberries.
There are as many as 22  amino acids present in the body, out of which 8 and another 2 (conditional) are not synthesized in the body; therefore called essential amino acids; and have to be taken from outside source. The egg protein is the best quality of protein and it contains all  essential amino acids required for maintaining good health.
Let not be afraid of taking one egg per day, if specifically not restricted by the physician to enjoy good health
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