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Human
beings require a well balanced diet containing proper amount of
proximate principles which include proteins, lipids,
carbohydrates, vitamins, minerals and water to enable them to
live and thrive. Nutritionists know that all foods contain at
least one of these six nutrient groups. Eggs have been regarded
as one of nature’s perfect foods.
The table egg is the most nutritious, yet relatively cheaper
natural food having one of the highest digestibility
coefficients.
Eggs contain all six of these nutrient groups.
Eggs are one of the best protected foods available to man in a
form originally packed by nature. They cannot be adulterated
because of their outer covering or the shell.
Their judicious
use in the diets can effectively combat nutritional imbalances
against the vulnerable groups particularly nursing mothers,
infants, children and convalescent persons.
Both eggs and milk are considered to be the two best protective
foods because they are concentrated sources of nutrients viz
proteins, energy, vitamins and minerals. When the dietary value
of egg is compared with that of milk, we find egg is richer in
proteins, fats, vitamin A, B12 , riboflavin and folic acid than
milk on per unit basis. Similarly eggs are rich sources of iron
which is deficient in milk and other foods except leafy
vegetables .Again egg is rich source of vitamin D as compared to
milk which is important for bone development for children. Eggs
are given in persons suffering from conditions such as
Kwashiorkor, anemia, typhoid, tuberculosis; post operative
stages, pregnancy etc.
Eggs contain all the dietary essential amino acids needed by the
human being which are needed for the maintenance, growth, repair
and production of antibodies that protect us from the diseases
.The protein of egg is of such a high quality that the
nutritionists use it as a standard for measuring the quality of
other food proteins. Thus egg protein is the best available in
nature for human consumption with well balanced amino acid
profile, having the highest biological value, protein efficiency
ratio, net protein utilization, net protein value and chemical
score (Table.1) |
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Table.1 Protein quality of egg protein in comparison
with other foodstuffs.
Food stuff
|
Biological value
|
Protein efficiency
ratio
|
Net Protein
utilization
|
Chemical score
|
Egg
|
96
|
4.5
|
91
|
100
|
Cow’s milk
|
84
|
3.0
|
75
|
65
|
Meat
|
80
|
2.8
|
76
|
70
|
Fish
|
85
|
3.0
|
72
|
60
|
Liver
|
77
|
2.9
|
65
|
66
|
Pulses
|
56
|
1.6
|
45
|
44
|
About 60% of the fat in an egg is in
the form of unsaturated fatty acids. These unsaturated fatty
acids are often considered better for our health than the
saturated fatty acids. Eggs contain very little carbohydrates
and no fiber.
One egg contains approximately 85 calories, which is only 3-4%
of the total calorie needs of an adult human being. The fat
soluble vitamins A, D, E and K are found in eggs along with the
B-complex vitamins. Egg contains no vitamin C. Eggs are also an
excellent source of iron, phosphorus, selenium and other
minerals. Its nutritional value, chemical composition and %
contribution towards daily nutrient requirements are presented
in Table 2
Table2. Nutrient composition of 100g of egg content
and the percentage of daily recommended nutrients
contributed by two eggs.
Nutrient
|
Content in 100g of egg
contents
|
Requirements/day/man
|
%contribution by two
eggs
|
Protein (g)
|
13.3
|
67
|
22.2
|
Lipids(g)
|
11.4
|
50
|
76.0
|
Ash(g)
|
0.8
|
0.2
|
1.6
|
Linoleic acid (g)
|
1.8
|
12.5
|
14.4
|
Cholesterol(mg)
|
400
|
1500-2000
|
852
|
Energy(Kcal)
|
162
|
2700
|
5400
|
Total saturated fatty
acids(g)
|
3.34
|
14.97
|
6.68
|
Total un- saturated
fatty acids(g)
|
6.4
|
20.45
|
13.04
|
Calcium(g)
|
50
|
0.8
|
1.6
|
Phosphorus(g)
|
178
|
0.9
|
1.8
|
Iron(mg)
|
1.44
|
12
|
24
|
Vitamin A (I.U)
|
634
|
5000
|
1268
|
Vitamin D (I.U)
|
49
|
400
|
98
|
Vitamin B1(mg)
|
0.062
|
1.5
|
0.124
|
Vitamin B2(mg)
|
0.508
|
2.0
|
1.016
|
Vitamin C(mg)
|
----
|
75
|
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Despite having nutritional
supremacy, abundant availability and within the reach of common
man, the per capita consumption of eggs in many countries,
including India, is far below the minimum recommended level is
half an egg per head per day.
However, the egg has been under intense attack by
anti-cholesterol advocates. The egg has been blamed and defamed
as one of the major culprits in causing heart problems.
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