TABLE EGGS: A NATURAL IMMUNITY BOOSTER
By Dr.Deepak Prasad Sinha,Tech.Manager,Venkys,Patna.
Eggs are an excellent and affordable source of high quality protein, vitamins and minerals, with the potential to feed the world. Health organisations around the world are actively encouraging people to eat more eggs to ensure that they benefit from nature’s natural vitamin pill. The Australian Heart Foundation recommends that people eat six eggs a week. In Canada eggs carry the country’s health check mark, and the Irish Heart Foundation has coined the phrase, an egg a day is ok.
Eggs are an excellent source of high quality protein, rich in amino acids, calcium, sodium, iodine, selenium, choline and vitamins A, B, D & E; described by nutritionists, as a large vitamin pill – a mineral cocktail, they contain all the essential vitamins and minerals required for a healthy diet.
Eggs are packed full of goodness; from vitamin A, which is needed for the healthy development of the body’s cells, helping to maintain healthy skin and eye tissue and assisting in night vision, vitamin B, which is necessary for the formation of red blood cells, important for the immune system to function properly, and helps protect against heart disease, right through to choline, vital for nerves and muscles to function correctly, and proven to lower the risk of heart disease, prevent age related memory loss and reduce the risk of breast cancer by as much as 40%. Eggs really are a large vitamin pill, in 100% natural packaging
Eggs – Nature’s Vitamin Pills:
Iron Iron is necessary for carrying oxygen throughout the body, and helping to produce energy. Iron helps prevent anemia.
Vitamin A Vitamin A is needed for the healthy development of cells; it helps maintain healthy skin and eye tissue and assists in night vision. Vitamin A also increases the immune system.
Vitamin B (Riboflavin) Riboflavin keeps skin and eyes healthy.
Vitamin B (Pantothenic Acid) B5 is important for the body’s metabolism, for releasing energy from food and for mental performance.
Vitamin B Vitamin Bis necessary for the formation of red blood cells. It is important for the immune system to function properly, and helps protect against heart disease.
Vitamin D Vitamin D is necessary for healthy bones and teeth; it is essential for the absorption of calcium in the body. Vitamin D also helps to protect against some cancers and auto-immune diseases.
Vitamin E Vitamin E helps to maintain our reproductive system, nerves and muscles. It helps to maintain good health and prevent disease
Folate Folate is necessary for the development and maintenance of new cells. It helps protect against serious birth defects and is therefore especially important for pregnant women.
Protein Protein is essential for building and repairing muscle, organs, skin, hair and other body tissues. It is needed to produce hormones, enzymes and antibodies.
Selenium Selenium helps prevent the breakdown of body tissues; it protects the DNA, proteins and fats in cells against damage. Selenium is important for a healthy immune system and functioning thyroid gland.
Lutein & Zeaxanthin As well as helping to maintain good vision, Lutein & Zeaxanthin can help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration.
Choline Choline is vital for nerves and muscles to function correctly and also helps brain development and memory functioning.
Iodine Iodine is needed for producing the thyroid hormones and is vital for the normal functioning of the thyroid gland.
10 Key Health Benefits of Eggs:
Health Benefits of Eggs-
People have been advised by professionals in the medical field to avoid eggs for decades because of the high cholesterol content. Only recently cholesterol poses a problem despite arguments that it has been available in the human diet for millions of years. One large egg contains approximately 185 mg of cholesterol
Nutritional studies have shown that eggs also provide an excellent source of protein, antioxidants, vitamins, minerals, amino acids, beneficial fatty acids and other important nutrition compounds.
Does the medical field really believe the numerous benefits do not outweigh the risk of cholesterol consumption?
Eggs Benefit Cholesterol Levels:
Cholesterol is an important compound crucial for cell membrane structure, and production of steroid hormones and bile acid required for healthy digestion. Clinical trials have not provided evidence that egg intake by healthy individuals raises the risk of coronary heart disease.
Actually, studies suggest that the good HDL cholesterol increases with egg consumption. Americans consume an estimated 278 mg of dietary cholesterol daily of which 24.6% of intake can be traced to egg origin. People at risk of cardiovascular disease are recommended to eat less than 200 mg of cholesterol daily and less than 300 mg/ day for those not at risk.
A wellness group with the University of California reported findings that suggest only 15% to 25% of the population may have sensitivity to cholesterol intake. Aside from those that may have sensitivity such as type 2 diabetics, the majority of the population is minimally impacted by cholesterol in food.
Eggs Are a Rich Source of Nutrients:
Eggs are one of the most nutrient dense foods on the planet. They are absolutely amazing for the body. Unfortunately, some individuals have immune sensitivity to eggs, however, if you have a healthy digestive system and no immune intolerance than they should be a staple part of your diet!
Complete Protein:
This has the full array of amino acids and is considered the most perfect protein on the planet. Amino acids are important for healthy immune system and metabolism and lean body tissue development. Egg protein is particularly good for individuals with gout because it does not contain purine
One entire large egg contains 6 grams of high quality protein and is a good source of protein for vegetarians who eat egg products
Carotenoids: Retinol, lutein and zeaxanthin
These are important nutrients for healthy skin, brain, hormones and vision.
Vitamin K2:
This nutrient is key for cardiovascular health as it helps to reduce calcium deposits in the arteries and improves calcium influx into bone tissue
Choline:
Key precursor to the neurotransmitter acetylcholine needed for learning, memory and cognitive acceleration
Vitamin D3:
Plays a crucial role in bone health, maintaining blood pressure and cognitive performance
Vitamin E:
This nutrient is vital for a strong immune system and vascular health
Long Chain Omega 3 Fatty Acids: EPA, DHA and ALA
These essential fatty acids contribute to brain function, cardiovascular health, and immune support.
Conjugated Linoleic Acid (CLA): Omega-6 Fatty Acid
Key for immune health and metabolism and may aid in weight management.
Lecithin:
Healthy component of cell membranes. Lecithin provides cardiovascular support and aids in cognitive function
Biotin:
Important B-complex vitamin found mostly in the yolk. Biotin helps to metabolize fats and carbohydrates into energy and promotes healthy hair, nails and skin. It contributes to metabolic pathways and serves as a transport mechanism for vitamins and minerals to get into eggs.
The egg white contains biotin inhibitor…so eating straight egg whites can lead to biotin deficiencies. Always best to eat the whole egg or just the yolk.
Dense Source of Bioactive Compounds:
Bioactive compounds are the most active ingredients with the most profound effect on human functionality. There are many great nutrients but these are the most bioactive!
Carotenoids: The Reason Why Bugs Bunny Didn’t Wear Glasses
Eggs provide nutrients that help to prevent human health degeneration. One study released in 2005 provided that eggs contain 18 vitamins and minerals, some of which are commonly deficient in the western diet. Carrots seem to get all the credit for its carotenoid content but this pigment also gives yolk its yellow/orange color.
Carotenoids have antioxidant and anti-inflammatory properties that play a role in the central nervous system and are responsible for eye and vision wellness. Carotenoids are required for vitamin A production, assist in neural retina function and provide protective macular pigment (responsible for field of vision in the center of the eye).
Partly due to diets lacking in a colorful array of vegetables, lack of this key nutrient is linked to macular degeneration and cataract formation leading to vision loss. A study published by the Journal of Alzheimers Disease released in 2014 that the lack of carotenoid intake is linked to cognitive function observed by Alzheimer’s patients
Lutein and Zeaxanthin:
Lutein and zeaxanthin are two types of carotenoids and are an essential dietary component because the body’s tissue does not create these compounds on its own. Specifically, aside from being found in the yolk of eggs, lutein and zeaxanthin are naturally occurring in dark leafy greens.
Lecithin, Choline & Phosvitin:
Egg yolk is also a source of lecithin, choline, and phosvitin. Lecithin provides cellular support and aids in the secretion of bile which prevents the buildup of stones in the bladder. Among metabolism promoting factors, choline is of essential importance in brain development.
The choline content alone in egg yolks is one reason why pregnant women supplement their diet with eggs. Phosvitin is a protein that traps and removes iron ions, or in other words behaves as an antioxidant in detoxifying the body of metals. Specifically, phosvitin aids in inhibiting excessive melanin synthesis in skin.
Eggs Are a Nutritive Powerhouse:
Eggs are one of the best foods to consume for brain, hormonal and immune health. Unfortunately, many individuals do struggle with immune sensitivities to eggs. Be sure you are tolerating them well and they will be a nutritional powerhouse for you!
Here are a few nutrients that support your hormones and help you to burn fat and build healthy lean body tissue.
Also responsible for the vitamin and mineral transportation, riboflavin and iron are two other nutrients found in trace amounts in both egg white and egg yolk.
Amino Acids:
Professional boxers who train for optimal fitness may have reason to drink raw egg in protein shakes. The fictional character of Rocky Balboa appeared to foster his muscle mass increase by consuming multiple raw eggs with a dreaded guzzle. A major component for muscle repair in training athletes is a high source of amino acids.
The top three amino acids in eggs are leucine, glutamic acid and aspartic acid. These compounds provide the necessary building blocks for protein synthesis, especially in skeletal muscles, and make eggs a good source of total nutrition. Leucine also inhibits muscle atrophy and may allow for a longer sustained period of muscle mass.
Long Chain Omega 3 Fatty Acids: ALA, DHA and EPA:
Depending on its origin, eggs provide a nutritive source of three types of fatty acids: α-Linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid EPA. Fatty acids are essential in human development from conception through all of life’s stages.
Nutritionist and the medical community alike agree that EPA and DHA are linearly correlated to cardiac function and a diet rich in omega-3 fatty acids is recommended worldwide.
One egg contains:
180-186mg. of cholesterol while the liver can generate 1000-2000 mg of cholesterol every day. If your diet is rich in foods with high levels of cholesterol the liver can adapt the production and by eating eggs you won’t increase your cholesterol but just substitute one cholesterol with another.
Here’s why eggs are so beneficial and should be consumed regularly:
Nutrients
Eggs are rich in vitamins A, B6 and E, thiamin, riboflavin, folate, iron, phosphorus, selenium, magnesium and many more. There aren’t many foods that include all of these nutrients together.
Cholesterol
It’s true that eggs contain cholesterol but the good type HDL which isn’t dangerous for your health. On the contrary, it’s very beneficial because it helps your body produce vitamin D and various hormones like testosterone, estrogen and cortisol.
Good cholesterol, HDL, doesn’t clog your arteries like the bad cholesterol, instead it cleans them and prevents atherosclerosis and similar cardiovascular diseases. Moreover, it prevents the buildup of bad cholesterol.
Choline
Have you heard about choline? It’s an important nutrient which stimulates brain development and jogs the memory. It is a precursor to a neurotransmitter known as acetylcholine, and it is vital for the pregnant women because it reduces the risk of development of abnormalities in the fetuses. It’s known that as much as 90% of Americans lack choline from their bodies and this is the main cause of muscle damage and non-alcoholic liver fatty disease.
Keeps your vision sharp
Eggs are very beneficial when it comes to eye sight as well because they contain high levels of lutein and zeaxanthin which lower the risk of age-related macular degeneration and protect your eyes from the harmful UV rays. These powerful carotenoids also lower the risk of cataracts by a whopping 50%.
Feed your muscles
Eggs are an excellent source of proteins, just 2 eggs contain the same amount as a portion of meat, minus the fat and acidity. Many diets recommend that people only eat the egg whites but it’s the yolk that contains half of the protein amount in eggs.
Feed your bones
Eggs abound in vitamin D and calcium, essential nutrients when it comes to bone health. Vitamin D allows better absorption of calcium in the body, while calcium is necessary for adequate blood clotting, nerve signals and muscle contractions.
Promote weight loss
You may have thought that eggs should be avoided while you’re dieting but it’s quite the opposite. Since they’re rich in so many nutrients they will make you feel full for longer. On the other hand, they’re low in calories which makes them an excellent diet meal. According to studies conducted by the Journal of the American College of Nutrition and The International Journal of Obesity consuming eggs for breakfast makes you eat less during the day and contributes to weight loss and lowered percentage of body fat.
EGGS
1. Eggs are Full of Vitamins and Minerals– Including vitamins B, C, D, E, K, and more.
2.Great Source of Protein– Eggs are a great source of protein, one egg contains 6 grams of protein.
3. Omega 3’s– Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.
4.Nine Essential Amino Acids– Eggs are known as the perfect food as they contain all 9 of the essential amino acids.
5. Can Lower Your Cholesterol– Eggs do contain cholesterol, however as mentioned above, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).
6. Boost Brain and Nerve Health-One egg contains 20% of the daily recommended intake of choline. Approximately 90% of Americans are choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.
7. Contain Lutein and Zeaxanthin– These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.
8. Contain Tryptophan and Tyrosine– Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.
Reduced Risk of Macular Degeneration–
9. Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.
10.Good Source of Vitamin B12– Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.
11. Eggs Contain Calcium– One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyups and breast cancer.
12.Eggs Do NOT Cause Heart Disease– The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.
13.Reduce Birth Defects– Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.
14. Good Source of Vitamin A– One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.
15. Promote Healthy Hair and Nails– The sulfur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.
16.Reduce Oxidative Stress– Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.
17. Reduce Risk of Tumors– Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumors affecting the prostate.
18. Eggs Protect Your Eyesight– Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.
19. Improve Immune System Functioning– The iron contained in eggs helps support a healthy immune system and normal red blood cell production.
20. Lose Weight– In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.
Reduce Risk of Breast Cancer– A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.
21. Reduces Inflammation– The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.
22. Beneficial for Fetal Development– The choline present in eggs is essential for pregnant women as it is crucial for proper fetal brain development and preventing neural tube defects.
23. Reduce Risk of Heart Attack and Stroke– Several studies have shown that the nutrients in eggs help prevent blood clots which reduces the risk of a heart attack or stroke.
24. Improved Memory Function– The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.
25.Eggs Can Be Inexpensive– Many are able to get eggs for a great price when bought from local farmers. Another option is to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.
https://www.pashudhanpraharee.com/nutritional-significance-and-health-benefits-of-designer-eggs-a-nutritional-approach/
Reference:On request.
