By Sanjana Rahman Juthi

Almost everyone likes eggs. They are highly nutritious and beneficial, which is why eggs are called a powerhouse of protein and nutrients. Many eat eggs for these benefits. But others have stopped eating eggs because they hold misconceptions about them and believe them to be true. Here are some of those misconceptions.

Many have heard that eating eggs raises blood cholesterol, so the fewer eggs the better. Some who already have high cholesterol give up eggs altogether. This is entirely wrong. Research shows eggs have no significant negative effect on blood cholesterol levels; eating eggs regularly is safe, even for those at risk of heart disease. The main causes of higher blood cholesterol are trans fat, saturated fat and excess sugar. Although one egg contains about 211 milligrams of cholesterol, about 70 per cent of the recommended daily amount, this is no major threat to health, the article says. For heart health, the diet should be low in trans fat and saturated fat.

Many of us believe brown food means healthy, such as brown flour, brown rice or wheat pasta. That does not apply to eggs. Research shows white and brown eggs have essentially the same nutritional value and health benefits. Brown eggs usually cost a little more, not because of their quality but because the hens that lay them are generally larger and eat more, so they cost more to raise. So buy any egg according to your preference and budget; nutritionally the two are equal.

Many think a brown egg means the hen's feathers are brown too. That is not so. Egg colour depends on the colour of the hen's earlobes, not its feathers. Hens with red earlobes usually lay brown eggs and those with white earlobes lay white eggs. There are some exceptions, but the rule holds in most cases.

Many pregnant women believe eating eggs puts the baby at risk of egg allergy. There is no scientific basis or research evidence for this. In fact, doctors and nutritionists advise eating eggs during pregnancy. Eggs are rich in protein, vitamins, minerals and amino acids, which are very beneficial for both mother and baby and play an important role in the baby's proper growth and the mother's strength. But raw or half-boiled eggs should never be eaten because of the risk of Salmonella bacteria. This caution applies to everyone, not just pregnant women. Fully boiled eggs are a safe, nutritious food for pregnant women.

Many think hen eggs are only white or brown. In fact eggs can come in other colours: the Araucana breed, for example, can lay blue or green eggs. Shell colour depends on a natural pigment called protoporphyrin. Depending on the amount and nature of this pigment, the shell can be brown, blue or even green. Whatever the colour, the nutritional value is almost the same.

Many think eating eggs every day can cause health problems. In truth, one egg a day is completely safe if your diet also includes enough fruit, vegetables, meat, pulses, nuts and seeds. Eggs contain many important vitamins and omega-3 fatty acids, which benefit a healthy lifestyle. Eating eggs daily not only maintains nutrition but is also convenient in taste and budget.

Many believe raw eggs build muscle quickly because they supposedly contain more protein. In films, bodybuilders swallow raw eggs with a glass of milk in the morning; the scene is appealing, but reality is quite different. There is no scientific evidence for this idea; rather it is exaggerated and risky. The body cannot digest raw egg white well, and absorption of biotin (vitamin B7) is also hindered by raw eggs. Cooked eggs, on the other hand, are not only easier to digest but almost completely remove the risk of Salmonella. So in terms of nutrition and safety, cooked eggs are the most beneficial and safest food.

The article cites SA Health and Southern Eggs.

Source: Jagonews24. First published in Bengali on The Agro News.