Eggs are very good for health. Yet many people are afraid to eat eggs every day in case they put on weight or raise their risk of heart disease. According to nutritionists, however, eating one egg at breakfast can help solve various physical problems, though this depends on how the egg is eaten.

Many people throw away the yolk and eat only the white. Nutritionists say you can eat not just one but at least two eggs a day with the yolk. If you want to eat more than that, eat only the whites.

The more an egg is fried, the more of its nutritional value is lost. So eat eggs poached or half-boiled, or fully boiled if you like. Keep omelettes to once a week.

An egg contains 143 calories of energy, about 0.72 g of carbohydrate, 12.56 g of protein and 9.51 g of fat. It also has 198 mg of phosphorus, 138 mg of potassium and 1.29 mg of zinc.

The white contains protein, and the yolk contains good fats, iron and vitamins. Eggs are very effective for children's physical growth, stronger bones and brain development. Eggs also contain vitamin A, which improves eyesight, and the vitamin D in the yolk is good for bones.

Various studies have shown that at least one egg a day should be eaten to overcome malnutrition, anaemia and diabetes. Considering a balanced, nutritious diet for diabetes patients, scientists recommend keeping chicken eggs in the diet.

• Eggs give the body energy quickly. This energy comes mainly from the vitamins in eggs: vitamin B converts food into energy. So one boiled egg every morning will keep you from tiring all day.
• Eggs contain vitamin A, which improves eyesight. The carotenoids and lutein in eggs also reduce the chance of macular degeneration, a major eye problem in old age.
• The vitamin E in eggs destroys free radicals in cells and skin, lowering the risk of cancer. It also helps new cells form. Eating eggs regularly greatly reduces the chance of breast cancer.
• Many people suffer from muscle pain. The vitamin D in eggs strengthens muscles, and experts advise people who exercise regularly to eat eggs.
• Women need 50-60 percent protein every day for better health, which can be had from eggs. One egg provides 6.5 g of protein.
• A survey found that eating eggs stops blood clotting in the heart, lowering the risk of heart attack or stroke, and keeps blood flowing throughout the body.
• Many people wrongly believe eggs raise cholesterol. In fact eggs help keep cholesterol under control, thanks to the omega-3 they contain. Eggs also raise HDL, or good cholesterol, by about 10 percent.
• Eggs keep the lipid profile under control and help increase red blood cells, so eat eggs every day.
• Choline is essential for overall health. A lack of choline causes various liver problems or neurological disorders. An egg contains about 300-350 micrograms of choline, so eggs keep the liver and nerves healthy.
• Amino acids are the building blocks of protein. About 21 types of amino acid are needed to make protein, nine of which the body cannot make, so protein must come from outside, and eggs provide it.
• Many people suffer from brittle nails. Sulphur strengthens nails and helps keep them clean and white, and eggs are a source of sulphur.
• Women and children suffer more from anaemia. Anaemia does not occur when the body has enough iron, and eggs contain iron, so eating eggs regularly helps solve the problem.
• Eggs are excellent at boosting immunity. If you do not want frequent colds, coughs or fevers, eat eggs every day: the zinc in eggs greatly strengthens the immune system.
• Eggs improve bone and dental health. Phosphorus strengthens bones and also helps strengthen teeth.
• Many think eggs, especially the yolk, cause weight gain. This is wrong: eating eggs helps weight loss because eggs control excess hunger. One egg can cut 400 calories from the body, so eat eggs to lose weight.

Today, 8 October, is World Egg Day. This year's theme is "Eat an egg every day, boost immunity". At a conference of the International Egg Commission in Vienna, the capital of Austria, in 1996, it was decided to observe World Egg Day every year on the second Friday of October.

The day aims to inform people about the food value and nutritional qualities of eggs, and to encourage hygienic egg production and marketing and the inclusion of eggs in consumers' daily diets.

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