World Egg Day | How do you like your eggs in the morning?

Malnourishment is one of the biggest concerns the world is facing today. When your diet lacks sufficient nutrients, it leads to under nutrition. Including eggs (in moderation) in your diet is one of the best solutions to this issue. They provide the much-needed proteins needed for your body. Eggs are considered a power-packed superfood and are very versatile. They are cheap and easy to cook as well.

On National Egg day, which falls on June 3, it is important to be informed about the nutrients present in eggs and why we should include an egg daily in our diet. One egg contains 80-85 calories, 6.6 gm protein, 7 gm fat, and cholesterol 213. It also contains all the 24 amino acids required for the body. Of these, eggs are the only commonly available food item that contains 9 of these amino acids.

The nutrients in eggs are different when it comes to the white and the yolk. Egg whites are high in protein (albumin protein). The yolk will give you protein, cholesterol, and fat. Same is the case with vitamins. Yolks contain a lot of vitamins A, D, and E. The egg yolk is rich in B12, folic acid, iron, calcium, copper, and phosphorus. Since egg whites are fat and cholesterol-free, they are also great for weight watchers.

Including eggs in your child's diet is crucial. It contains the nutrient Choline which is essential for the development of the brain and memory. Choline also helps in preventing the accumulation of fat in the liver. They are rich in omega-3 fatty acids. Consumption of eggs also helps with your eye health. Weight control, bone protection, blood pressure control, and reduced risk of stroke are also some of the benefits of having eggs. In fact, children should include at least one egg a day in their diet. Adults should also not be afraid of eggs. If eaten in moderation, you don’t need to worry about cholesterol. Along with eggs, include fibre-rich vegetables and fruits in your diet. Usually, those who have high cholesterol levels avoid egg yolk. Eggs are also great for boosting your immune system.

'How do you like your eggs?'

It is always better to have boiled eggs or in the form of a bull’s eye (or fried egg/sunny side up). In fact, bull’s eye is the best option (but maybe go easy on the butter). Because when you make a bull’s eye, you are undercooking the yolk and not overcooking the white. That helps in retaining the nutrients. Having said that even if you are planning to boil or make it as a bull’s eye, always cook it sufficiently well. Or else you would have a risk of the bacterium Salmonella which could be present in eggs entering your body. Avoid eating raw eggs. It is advisable to give children eggs in the form of bull’s eye.