Happy World Egg Day! World Egg Day was established at the IEC Vienna 1996 conference when it was decided to celebrate World Egg Day on the second Friday in October each year. The day is dedicated to help raise awareness of the many health benefits of eggs. Whether you are pressed for time to reach office or your college, and your stomach is growling of hunger, you know what will rescue you out of the crisis- Eggs, of course! Scrambled, boiled, half fried or poached if you have eggs in stock, you don't have to worry because you can whip up a delicious meal in minutes. Furthermore, eggs are packed with high quality proteins, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper, which makes eggs one of the most nutritious food to load up on.
Nutritionists and health experts across world can't help raving about eggs and its nutritional benefits.
"Research has proven that, as opposed to the previous beliefs, eggs are actually good for health. Researchers have looked at the diets of people, and they have suggested that consuming eggs every day is not associated with cholesterol problems or heart disease," said Angeli Misra (Director Lifeline Laboratory).
Added Saumya Satakshi, Senior Nutritionist, and Wellness Consultant, Healthians: "Eggs are low in saturated fat and they have no trans-fat, only a small amount of cholesterol. Most of the fat present in the eggs are the 'good' unsaturated fat that we need to be healthy."
Despite its great reputation in the world of health and nutrition, there are many myths around eggs that you probably believe in or have grown up listening. Here's busting a few of them.
Take a look at some of the common myths and find out the fact behind them.
1. Myth: Eggs increase the blood cholesterol levels
Fact: Eggs are excellent source of protein, hence should not be ruled out from the diet just on account of their cholesterol profile. While measuring the impact of a food item on our blood cholesterol levels, saturated and trans-fat (the 'bad' fats) levels should be taken into account. Bangalore based nutritionist Dr. Anju Sood says, "Even in the egg, there are parts you can pick and choose from. It is the yolk of the egg that raises the lipid profiling , hence maybe you can choose to avoid that and load up on egg whites. Two egg whites a day are adequate protein for the day."
"As you age, your metabolism declines, therefore while a child or a youngster can (and should) consume a day without much worry, it might prove to be a tad risky affair for those in their 40's, battling with high blood pressure and cholesterol levels. Eat balanced food; if your eat meat in moderation then 3-4 eggs in a week won't harm you, "she adds.
2. Myth: Washing eggs before use can eliminate salmonella bacteria present on them
Fact: Salmonella bacteria are present inside the egg and not on the surface of eggs or the eggshell. Hence, washing eggs will not really help in removing the bacteria.
3. Myth: Having a lot of eggs in a day is bad for health
Fact: Experts believe that up to three whole eggs per day are perfectly safe for healthy people. Consultant Nutritionist Rupali Dutta says, " One or two eggs a day are adequate for a decent protein intake . If you are a vegetarian who happens to eat eggs, it is the best source of protein. If you are a hard core non-vegetarian, eating large quantities of eggs a day, along with red meat and chicken, is not quite recommended."
4. Myth: White eggs vs brown egg, which is a healthier bet
Fact: Eggs come in many colors. The different eggshells color comes from the pigments the hens produce. Hence, both white and brown have the same nutritional values and are healthy.
5. You Shouldn't Have Milk after Eggs
Fact: According to the book The Complete Book of Ayurvedic Home Remedies, A Comprehensive Guide to the Ancient Healing of India by Vasant Lad, Combining eggs can produce indigestion, fermentation and gas formation.
However, as per Nutritionist Mehar Rajput, FITPASS, "Eggs are a great source of protein, amino acids and healthy fats and milk consists of protein and calcium. Eating cooked eggs with milk is a great way to balance out the protein intake. Consuming raw eggs or uncooked eggs can sometimes lead to bacterial infection, food poisoning and biotin deficiency (as the protein in egg binds with biotin and prevents its absorption).
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