A ₹5 egg is a powerhouse of nutritional goodness
Eggs are an essential part of a healthy, balanced diet. There are hundreds of ways to eat eggs and the only limitation is a person’s imagination. In India, far in the northeast where it is very cold, a lot of mums give their children raw eggs first thing in the morning with the belief that they act as an immunity booster and an internal fortifier against cold. An egg in Mumbai city costs Rs 5 and a pao costs Rs 3, if one were to eat two eggs and two paos that is very filling along with a cost of butter, oil, etc it would come to Rs 25 which is a very filling meal.
Eggs are indeed a versatile food item. Some of the health benefits of the humble egg:
Protein-packed – Getting enough protein in our diets is an important way of promoting good health. Each egg contains about 6gm of protein as well as helpful amino acids. Getting our share of protein for the day can help with weight loss, increase muscle mass, lower blood pressure and help our bones as well. The white of the egg contains most of the protein.
Good for Eyesight – Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs also are high in vitamin A, also beneficial for eye health. This is important as we grow older we need to understand eye care and look after our eyes.
Good source of Energy – A large egg (around 60gm) provides about 300kJ of energy. If you have eggs for breakfast they will make you feel fuller for longer, which means you are likely to eat less throughout the day. Most of the energy content of the egg is in the yolk. Egg yolks contain choline, an important nutrient that helps brain development. And choline is also good for brain plasticity, which may help protect you from memory loss and other signs of cognitive decline as you get older.
Eggs may not be harmful to the Heart – It was once thought that because eggs naturally contain cholesterol, eating them might lead to high blood cholesterol levels. There is now some evidence that there is no link between eating foods with cholesterol and the risk of high cholesterol or heart disease.
Good cholesterol – Eating eggs leads to elevated levels of HDL (high-density lipoprotein), which is also known as the ‘good’ cholesterol. People who have higher HDL levels will have a lower risk of heart disease, stroke, and other health issues. Your liver produces a large amount of cholesterol and when you consume cholesterol-rich food such as eggs your liver compensates by producing less.
Here are some egg preparations from around the world.
- Egg curry – Every region in India has its own egg recipes. The omelet, fried and boiled eggs with different spices are most common. Egg curry is eaten almost everywhere with a different gravy depending upon the region you are in.
- Shakshuka – All over the world eggs are a convenient breakfast, brunch or a full meal. Shakshuka tastes Indian but essentially it is a middle-eastern dish that is popular as a meal.
- Spanish omelet – The eggs are whisked with potatoes, onion, garlic, bell pepper, parsley, and olive oil. Yet another very popular western dish is a spinach omelet that has spinach, potatoes, and pea mash.
- Frittata – A great way to consume the week’s leftover veggies. A huge 10 eggs omelet with goat cheese, cheddar, parmesan, bacon, and almost everything. This makes a perfect large lazy Sunday brunch dish.
- Scrambled egg with black truffle – The poshest of all the egg dishes is the gooey scrambled eggs with black truffle.
- Southeast Asian – countries such as – China, Vietnam, Malaysia, and Japan have the most delightful tasty egg combination with rice, noodles, tomatoes, vegetables and different kinds of meat and fish.
An egg can be eaten virtually with almost everything. Undoubtedly value for money, an egg is very healthy food and universally most popular.
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(Header Image Courtesy – Mr. Furqan Mansuri)