10 Benefits of Eggs – Express Urdu

While passing through bus stops, railway stations or markets in winters, you must have heard a voice that would fill your shivering body with a refreshing sensation: ‘Garm Ande’. The truth is that the importance of eggs is assessed either in winter or during diet.

What are eggs?

Ever since people started keeping chickens in houses, they have been enjoying the eggs and providing themselves with their nutrition. Both egg white and yolk are rich in nutrients.

The yolk contains fat-soluble vitamins, including vitamins A, D, and E, as well as fats, including essential omega-3 fatty acids, while most of the protein is found in the egg white.

Eggs are an important part of our diet. Their special recipe is essential for cooking many dishes in a special way. Eggs of various birds are eaten, chicken being the most common, but also duck, goose and quail eggs.

How much protein is in an egg?

A medium-sized egg (53g) contains seven grams of complete protein, being a ‘complete protein’ means an egg contains all the essential nine amino acids we need for growth and repair.

Most plant-based foods, such as grains, beans, nuts, and seeds, are incomplete proteins because they lack one or more of the essential amino acids we need. Eggs are a good source of vitamin B12, iron and essential omega-3 fatty acids, making them a valuable addition to a vegetarian diet.

Benefits of Eggs:

(1) Nutritious

Eggs are nutritious and a useful source of vitamins D and B12, as well as some difficult nutrients like the mineral iodine. If you choose brands rich in omega-3 fatty acids, you’ll benefit from higher omega-3 fatty acids as well as fat-soluble vitamins like vitamins A and E.

(2) A complete source of protein

Being a ‘complete protein’ means eggs contain all the essential amino acids we need for growth and repair. This is important because our body cannot make these amino acids but must get them from our diet. In addition, egg protein is considered highly digestible and has a protein quality that is better than beef steak and similar to dairy.

(3) Important for pregnancy and breastfeeding mothers

Eggs are one of the best dietary sources of choline. This little-discussed nutrient is essential for the formation of cell membranes and brain functions, including memory. This is especially important for pregnant and breastfeeding mothers, when an adequate supply of choline is essential for normal brain development.

(4) Contributes to heart health

Eggs are rich in several nutrients that promote heart health. A study of nearly 500,000 people in China found that eating an egg a day could reduce the risk of heart disease and stroke, but experts insist that a healthy lifestyle with eggs is essential for the benefits. is also necessary.

(5) Helpful in eye health

It is normal for our eyesight to deteriorate as we age, but some beneficial nutrients from a balanced diet can help protect and improve eye health. Eggs are an example, the yolks contain large amounts of carotenes, especially lutein and zeaxanthin, which are important for the prevention of macular degeneration and cataracts. Eggs are also a source of vitamin A, which is essential for good eyesight.

(6) May prevent sarcopenia

Being highly digestible, egg protein is thought to be important for muscle health and protection against muscle damage. This is a condition known as sarcopenia. Muscles play an important role in overall health, maintaining body function and balance, improving insulin sensitivity and reducing the risk of heart disease.

(7) Helpful in weight management

Eggs are rich in protein which is more satiating than fat or carbohydrates. As a food choice, eggs are good. They also provide a feeling of satiety. In fact, studies show that an egg breakfast is more sustainable than a calorie-laden carbohydrate breakfast and can even help you reduce your calorie intake later in the day.

(8) Contributes to optimal body composition

Including eggs in the diet increases muscle protein synthesis and reduces fat, which helps in achieving optimal body composition. As any bodybuilder knows, the amino acid leucine is important for muscle synthesis, and eggs are a useful source of this amino acid, providing about 500 milligrams of leucine in the average egg.

(9) Helpful in improving the immune system

Eggs contain many essential nutrients, bioactive compounds and high quality proteins. Studies show that when combined with dairy products, they can regulate the immune system and help reduce inflammation.

(10) Negative effects on the planet are negligible

It is also said about eggs that while the proteins found in them are more effective than proteins from other animals, it is also important that they do not have negative effects on our planet. There are.

How many eggs are safe to eat?

Several studies show that eggs can be eaten in moderation—about one egg per day can be enjoyed as part of a healthy, balanced diet.

Are eggs safe for everyone? In the past ‘salmonella poisoning’ was a concern, particularly if eggs were eaten raw or undercooked, but following changes in production protocols the Food Standards Agency (FSA) changed its guidelines. Current recommendations confirm that infants, children, pregnant women and the elderly can safely eat raw or lightly cooked eggs.

Another safety concern about eggs is that they can cause allergies, especially to young children. Although most children recover from egg allergy by school age, in some cases it sometimes persists into puberty. Overall, eggs are great for health.

Eggs are highly nutritious and an inexpensive source of complete and easily digestible protein. They contain important nutrients, including choline, which supports heart health and brain development.

Their nutritional value makes them useful for maintaining a healthy weight and improving body composition. As long as you’re not allergic to them, eggs are a valuable addition to a healthy, balanced diet, no matter what your age. (Courtesy of the BBC)