The Nutritional Benefits of Poultry Eggs

A well-rounded diet plays a crucial role in keeping you healthy. Eggs from chickens pack a punch when it comes to the macronutrients & micronutrients your body needs. People all across the world consume eggs because of the nutritious value of eggs. Men, women, kids, and adults enjoy them. You’ll find folks having eggs every season, whether in the countryside or big cities. Health and nutrition science institutions in most of the countries (i.e. AHA, EUFIC, BHF, ICMR etc) recommend eating eggs regularly as part of a healthy diet for the nutritional benefits of poultry eggs.

Nutritional composition of egg

• Eggs are one of the best sources of high-quality protein, contributing 2-4% of adults’ daily energy intake (approximately 6.5 g of protein).
• They are also a good source of vitamins B6 (15% of daily requirements), folate (10-20%), vitamins A, E, and B12 (20-30%).
• Eggs provide a similar contribution of total saturated fatty acid and polyunsaturated fatty acid (PUFA) as other food sources.

• In Australia, eggs are the 3rd most significant food source of n-3 PUFA (6%); meat and seafood are the 1st and 2nd most significant sources, respectively.
• Eggs are an important dietary source of selenium, 3rd to seafood and meat.
• Eggs contain essential amino acids lysine, threonine, methionine, cysteine, and tryptophan.
• Eggs have a Net Protein Utilization (NPU) of up to 87 compared with up to 40 (grains) and up to 60 (rice).
• Eggs contain a significant amount of lutein, helping mitigate the risk of cataracts and age-related macular degeneration.
• Eggs have a high vitamin D content, along with calcium, iron, and phosphorus.

Nutritional Benefits of Poultry Eggs:

1. Eggs enhance overall performance
2. Eggs may alleviate mild iron deficiencies
3. Eggs improve the nutrient balance of the diet
4. Eggs do not raise blood cholesterol levels
5. Eggs support weight loss efforts
6. Eggs promote brain health
7. Eggs help prevent cataracts and protect vision
8. Eggs supply high-quality protein
9. Eggs support bone health
10. Eggs promote healthy hair and nails

Consumption Guidelines

• Daily consumption of one boiled egg benefits does not significantly impact cholesterol levels, and two eggs per day are generally considered safe for most people.
• The Indian Council of Medical Research (ICMR) recommends at least 180 eggs per head per annum.
• In the 1990s, eggs received a lot of bad publicity due to their cholesterol content of 210 mg per egg yolk. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease.
• Table eggs do not contain embryos hence they are considered vegetarian food.

Conclusion

Eggs are a highly nutritious food, rich in protein, essential vitamins, and healthy fats, making them a valuable part of a balanced diet. Enjoyed globally, eggs support overall health, including brain, vision, and bone health, while aiding in weight management. Regular consumption of eggs benefits you in many ways in terms of health & nutrition.

References:

1.       Shi lei (2021) The Role of Chicken Eggs in Human Nutrition. Journal of Food Nutrition and Metabolism doi: 10.31487/j.JFNM.2020.03.02
2.       Mahendra Pal, Judit Molnår. (2021) The Role of Eggs as an Important Source of Nutrition in Human Health. International Journal of the Science of Food and Agriculture, 5(1),180-182.
3.     NECC (e2necc.com)