By Dr Smita Barode +2more
Medically reviewed byDr Smita Barode
Last updated: May 6, 2024
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Introduction:
What came first, the egg or the chicken? This question has always confused us all. Ancient China and Egypt were the first societies to domesticate hens. In India, jungle birds have been domesticated since 3200 BC for egg production. An egg contains a hard shell on the outside and a nutrient-bearing yolk on the inside. There are different varieties of eggs available in the market. Among these, chicken eggs are the most common, which can be white or brown; there is no difference in the nutritional quality between the two, the only difference being the colour and price. If you are looking for an easy and healthy food option diet that is also pocket-friendly, white chicken eggs might be your last stop! Let’s read more about the health benefits of white chicken eggs and some common considerations which you need to keep in mind before adding eggs to your diet.1
Nutritional Value of Eggs:
Eggs are a nutritional powerhouse, packed with the goodness of proteins, carbohydrates, vitamins and minerals and antioxidants like carotenoids. The nutritional chart of eggs is given in the table below.
| Nutritional components | Value per 100 g |
| Carbohydrates | 0.7 g |
| Protein | 12.5 g |
| Lipids | 11.2 g |
| Phosphorus | 198 mg |
| Sodium | 142 mg |
| Potassium | 138 mg |
| Calcium | 56 mg |
| Magnesium | 12 mg |
| Iron | 1.75 mg |
| Vitamin B5 | 1533 µg |
| Vitamin E | 1050 µg |
| Vitamin B2 | 457 µg |
| Vitamin B6 | 170 µg |
| Vitamin A | 160 µg |
| Vitamin B3 | 75 µg |
| Folate | 47 µg |
| Vitamin B1 | 40 µg |
Table 1: Nutritional value of eggs2
Properties of Eggs:
Eggs show numerous scientifically proven properties; some of which are mentioned below:2
- It may have anti-microbial properties.
- It may have anti-cancer properties.
- It may have immune-modulatory properties.
- It may have anti-oxidant action.
Potential Uses of eggs for Overall Health:
Some of the potential benefits of eggs are described below.
Potential uses of eggs on sarcopenia
Sarcopenia is the age-related gradual loss of muscle strength, mass and function. Puglisi conducted a review in 2022, stating that the amino acid leucine in eggs stimulates muscle formation. In addition, Bagheri et al. conducted a study in 2020 to show the positive effect of whole-egg intake on skeletal muscles. This shows that consuming eggs may help stimulate skeletal muscle synthesis and may help improve muscle health. Thus, eggs may have the potential to manage sarcopenia. However, further research is needed to ascertain these claims as the scientific evidence available is insufficient.3
Potential uses of eggs on malnutrition
WHO defines malnutrition as the deficiency, excess or imbalance in the intake of energy and/or nutrients. The term malnutrition includes 3 major categories:
- Undernutrition includes wasting, stunting and being underweight.
- Micronutrient-related malnutrition
- Overweight
Ianannotti et al. conducted a study in 2017 which showed that egg supplementation in children reduced the prevalence of stunting by 47% and underweight by 74%. Sophie et al. conducted a study in 2019; the findings of this study showed that excessive consumption of eggs can result in obesity. These astonishing results show the importance of eggs in lowering the risk of malnutrition. However, we need more clinical trials to support these claims.3
Potential uses of eggs for alopecia
Hair loss or alopecia can be caused due to insufficiencies in diet, genetics or environment. Hair is mainly made up of a protein called keratin; therefore, eggs may aid hair growth because of their high protein content. Toshio et al. conducted a study in 2018 to assess the effect of egg yolk on hair. The findings of this study showed that egg yolk contains a key growth factor (hair growth peptide) that stimulates hair growth. This is similar to the growth factor found in minoxidil (a drug used for the treatment of alopecia). The results of this study indicate that eggs may improve hair growth and manage alopecia. However, we need more scientific evidence to support the use of eggs for managing alopecia.4
Potential uses of eggs on cognitive function
In India, approximately 31.03% of elderly individuals (aged >70 years) suffer from cognitive impairment. Eggs are rich in natural cognitive enhancers like lutein, choline and tryptophan. Lee et al. conducted a study in 2021 to assess the impact of egg intake on memory decline in older adults. The findings of this study showed that the consumption of eggs might help reduce memory decline. Additionally, the presence of choline may help improve brain function. This indicates that consuming eggs may help improve brain function and, thus, cognitive function in the elderly. However, we need more scientific evidence to support these claims.5, 6
Potential uses of eggs as an antibacterial agent
Eggs are rich in antibacterial substances. The yolk and white parts are known to inhibit bacterial growth. A review carried out by Shi et al. in 2022 suggested that egg yolk contains trimethylamine (TMA). TMA has an antibacterial effect against E.coli (a commonly occurring harmful gut bacteria), which causes urinary tract infections, pneumonia, bloody diarrhoea, etc. Thus, the consumption of eggs may help in inhibiting the growth of E.coli and reducing the infections caused by it. However, we require more scientific studies to claim these effects in humans.8
Other potential uses of eggs:1
- Egg yolk contains antioxidants like lutein and zeaxanthin, which may have a protective role for the eyes and can reduce the risk of eye diseases.
- Eggs are rich in iodine and selenium, which are important for synthesizing thyroid hormone and thus, they may improve thyroid function.
- The presence of choline in eggs may help boost metabolism.
- Eggs can increase the good cholesterol or high-density lipoprotein (HDL) level and may help reduce the risk of stroke and heart diseases.
Though there are studies that show the benefits of eggs in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Eggs on human health.
Did you know that one large boiled egg contains approximately 77 calories? Eggs are a nutritious food choice and provide various essential nutrients, including high-quality protein, vitamins, and minerals. Adding boiled eggs to your diet can be a healthy way to incorporate a nutrient-rich food into your meals.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Are Eggs Dairy? Debunking Food Misconceptions
How to Use Eggs?
- Eggs are used as a binding agent and a thickener.
- They help in emulsifying liquids and adding volume to batters.
- They add colour, flavour and glaze to dishes.
- They may be used to clarify liquids.
- They are eaten in the form of scrambled, fried, poached, and boiled, to name a few.
- They can be added to pasta dough, custards and bread.8
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Please note that due to their natural high cholesterol content, it is often recommended by health and nutrition professionals that adults consume fewer than three eggs per week. While eggs can be a part of a healthy diet, it’s important to moderate your intake and consider the overall balance of your dietary choices.
Dr. Rajeev Singh, BAMS
Also Read: How Long Can You Freeze Chicken: A Comprehensive Guide to Food Safety
Side Effects of Eggs:
Sophie et al conducted a study in 2019 which stated that egg consumption in children below five years of age can result in an egg allergy. This allergy is induced by egg proteins and includes gastrointestinal symptoms like nausea and vomiting, skin manifestations like rashes and respiratory symptoms like asthma, runny nose and nasal congestion.
Other indications of the adverse reactions of the body to eggs are described below:
- Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, which can predispose an individual towards the risk of cardiac disorders.1
- Consuming eggs in excess can result in weight gain due to the high amount of saturated fats.1
- Excessive consumption of eggs can result in non-alcoholic fatty liver disease.9
However, if you experience any adverse reactions to eggs, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
Including eggs in your diet can provide you with a significant amount of long chain omega-3 fatty acids, such as DHA and DPA. They contain approximately 114mg per serving, which represents 71-127% of the Adequate Intake (AI) for these essential fatty acids. This means that consuming eggs can be a valuable source of omega-3s to support your brain health and overall well-being.
Dr. Smita barode,B.A.M.S, M.S.
Precautions to take with Eggs:10
Eating eggs is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
- It is advised to refrigerate eggs before consumption, as refrigeration reduces bacterial growth.
- It is advised to check eggs while buying them and avoid egg shells which are cracked or foul-smelling.
- It is recommended to cook eggs properly until the yolk is firm. This should be done to avoid any illness, as undercooked eggs can result in Salmonella infections.
- You should always check the shelf life of eggs given on the egg carton.
Interactions with Other Drugs:
There is no significant interaction of eggs with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of eggs with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Frequently Asked Questions:
1) What is the difference between brown and white eggs?
The only difference between white and brown eggs is the colour of the shell and price, no difference is observed in the nutritional quality.1
2) Should eggs be refrigerated?
Yes, it is best if you consume eggs fresh after buying, but if you want to store them, it is advised to refrigerate eggs as this may reduce bacterial growth and preserve them for a longer period.7
3) Can eggs help improve thyroid function?
Yes, eggs may help in improving thyroid function due to the presence of iodine and selenium in them. However, scientific evidence supporting these claims is limited, and we need further studies to ascertain these effects. Therefore, it is advised to consult a doctor for proper treatment in case you have an abnormal thyroid function.8
4) What is the effect of egg consumption on the eyes?
Egg yolk contains antioxidants like lutein and zeaxanthin, which may have a protective role on the eyes and can reduce the risk of eye diseases. However, there is a need to conduct more studies to support these claims. It is recommended to consult a doctor for proper treatment in case you have any eye-related issues.1
5) What are the side effects of egg consumption?
Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, eggs are rich in saturated fats, which can result in weight gain, and egg allergy is common in children below five years, which is characterised by respiratory and gastrointestinal symptoms.1,9
References:
- Parmar, R. (2022) The ultimate health benefits of eggs, PharmEasy Blog. Available at: https://pharmeasy.in/blog/the-ultimate-health-benefits-of-eggs/ (Accessed: December 4, 2022).
- Réhault-Godbert, Sophie et al. “The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.” Nutrients vol. 11,3 684. 22 Mar. 2019, doi: 10.3390/nu11030684. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
- Puglisi, Michael J, and Maria Luz Fernandez. “The Health Benefits of Egg Protein.” Nutrients vol. 14,14 2904. 15 Jul. 2022, doi:10.3390/nu14142904. Available at: https://pubmed.ncbi.nlm.nih.gov/35889862/
- Nakamura, Toshio et al. “Naturally Occurring Hair Growth Peptide: Water-Soluble Chicken Egg Yolk Peptides Stimulate Hair Growth Through Induction of Vascular Endothelial Growth Factor Production.” Journal of medicinal food vol. 21, 7 (2018): 701-708. doi:10.1089/jmf.2017.4101. Available at: https://pubmed.ncbi.nlm.nih.gov/29583066/
- Sunilkumar et al.Prevalence of cognitive impairment among people aged ≥ 50 years in rural population of Belagavi Taluka – A community based cross sectional study, Clinical Epidemiology and Global Health, Volume 13,2022,100940, ISSN 2213-3984, Available at: https://doi.org/10.1016/j.cegh.2021.100940.
- Lee, Grace J et al. “Egg intake moderates the rate of memory decline in healthy older adults.” Journal of nutritional science vol. 10 e79. 21 Sep. 2021, doi:10.1017/jns.2021.76. Available at: https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/egg-intake-moderates-the-rate-of-memory-decline-in-healthy-older-adults/9562D1F3F8C0A13118279E5E5D45676C
- Shi, Xuefeng et al. “Antibacterial Properties of TMA against Escherichia coli and Effect of Temperature and Storage Duration on TMA Content, Lysozyme Activity and Content in Eggs.” Foods (Basel, Switzerland) vol. 11,4 527. 11 Feb. 2022, doi: 10.3390/foods11040527. Available at: https://pubmed.ncbi.nlm.nih.gov/35206004/
- Institute of Culinary Education (1970) How to Cook an Egg. Available at: https://ice.edu/blog/how-to-cook-eggs
- Mokhtari, Zeinab et al. “Egg consumption and risk of non-alcoholic fatty liver disease.” World journal of hepatology vol. 9,10 (2017): 503-509. doi:10.4254/wjh.v9.i10.503. Available at: https://pubmed.ncbi.nlm.nih.gov/28443155/
- Driessen, S. (no date) Safety tips for Handling Farm Fresh Eggs, UMN Extension. Available at: https://extension.umn.edu/preserving-and-preparing/safety-tips-handling-farm-fresh-eggs#egg-storage-and-preparation-3057764
Disclaimer:The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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