Egg is a small wonderland. A complete packet of life! It conserves everything that’s needed for an embryo till it is born on earth. A precious and surprise packet. Though eggs of many birds and animals are considered as edible we give preference to hen’s egg. Duck’s eggs and quail’s are given next preferences. Eggs of turkey hen and emu are also widely used.

But now, whenever someone hears the word, ‘egg’, as a reflex action he says, ‘cholesterol’. It’s true yellow yolk is abundant in cholesterol. Yet it contains many other elements as well. It’s a complete protein food. White yolk does not contain fat or cholesterol, but contains proteins a lot. It’s easy to cook and prepare variety of dishes as well. Some people include eggs in vegetarian category. Though eggs of duck and hen are popular, in nutritional factors, they have almost equal quotients.

What are its nutritional factors?

White yolk is used for body building

70% of egg proteins of white yolk are ovalbulin which is easily digestible and has a lot of nutritional value also. That’s the reason why white yolk is used by people who are engaged in body building. It’s said that it has the ability to decrease human weight as well as increase muscles and muscle power. It’s most safe to use and has more benefits
than artificial proteins.

Yellow yolk is more nutritious

It contains less water content and cholesterol, iron and phosphorus in abundance. Folic acid, most essential for a child’s brain growth is found abundant in yellow yolk.
So, egg is a good food that can be given to a growing child. Amino acids needed for cell division is found in good proportion in eggs. But it does not contain fiber. So, it will be completely absorbed by body.

Hen, duck and quail

Duck egg contains a little bit less water and more energy than chicken egg. But it’s commonly used for medicinal values. Though chicken egg can’t be used by people having piles, it’s believed that they can use duck egg.  Also for allergies, people prefer duck egg. Though it doesn’t hold any scientific explanations many people believe so. Quail egg is considered to be a medicine.
Quail is a forest hen which feeds on medicinal plants of forests. So, the food they intake has less pesticides too. That’s why it’s considered to be good. But nowadays everyone is feeding it in a poultry farm with normal feed. So, it doesn’t hold the same nutritional factors as those found in forests and bushes. It’s believed that one quail egg is equal to four normal eggs, though its size is just 1/6th of it.
A normal chicken egg is around 55g. Duck’s egg is 10% larger than hen’s egg and a quail egg has 8-10 gram weight only. So, it needs 6 or 7 quail eggs to equalize the weight of one hen egg. Eggs of guinea hen, emu and turkey hen are also used widely. 

Best egg from our home poultry

Now egg production has become a big industry like chicken. As demands have increased supply has also increased in the same proportion. But such poultry farms have narrow spaces and use deep litter facility. Since such hens don’t get enough space to move around they are less active and a lot of fat in their body. Also, hormones and antibiotics are injected in their body to promote fast growth. Such eggs are not healthy and should never be used in regular means. Also, meat of such hens and ducks are harmful to human beings as they are high sources of fats and cholesterol. Eggs or meat – hens which wander around searching food and active should be given first preference.

How can we recognize a rotten egg easily?

Take some water in a vessel and immerse the egg in it. If it’s good, it will go down. Otherwise it will float on the surface of water. It’s better not to use 2 week old eggs.

How to eat eggs?

It’s better not to overcook eggs. Semi-cooked is best. If an egg is fully immersed in 60 degree Celsius water for 5-6 minutes, it will be semi-cooked and more nutritious too. Just add a pinch of salt and pepper to make it spicy. It will be loved by kids a lot. Bull’s eye, full boiled, omelet, roast etc are common preparations of egg. While making omelet or bull’s eye use a non-stick pan to avoid oil. While making omelet, you can add tomatoes, onion, carrot etc to make it more nutritious. By adding coconut also, we can make variety of egg dishes and egg curries are best combos for any breakfast item or boiled rice.

Egg and Cholesterol

It’s the cholesterol factor that makes everyone hate eggs. Now food experts say, 3.5/5 of cholesterol content is good fat and not harmful to heart too. Since it contains less energy, it won’t cause obesity and cholesterol – explains experts. Many mineral contents found in eggs are enough to normalize human blood preventing clots and hence they are good for heart health – they repeat. When a particular group says 30+ people should completely avoid yellow yolk, quite contradictory, another group says it’s a complete food. It’s true, egg contains cholesterol. So, it’s better to restrict eggs after 30+. If you do regular exercise, it’s not a problem to take 4 or 5 eggs per week.

Some egg matters

• You can start giving an egg a day to a child when he reaches one year old and it can be continued till he reaches 30. After that, restrict the number of eggs per week to 3 or 4.
• White eggs can be used by persons of any category. Yellow yolk is best for kids and white one, best for adults.
• An egg a day can resist many eye diseases and it provides eye health. Eggs can prevent cataract and macular degeneration up to a limit.
• It is a best breakfast item for kids that can provide them energy for a whole day.
• If eggs are given continuously to kids, it increases their concentration and memory power. But never give them two or more per day regularly.
• It’s a good reservoir of vitamin D
• Egg is a good power house and best for kids.
• Egg doesn’t contain carbohydrate or fiber. So never exclude grains or vegetables from your diet.

Egg is a power house which gives a lot of proteins, folic acids, minerals etc. It contains almost everything needed for a human body except carbohydrates and fibers. So, start eating eggs today onwards. Give kids regularly while adults can have it on a controlled basis.