There would be very few people around the world, other than vegetarians and vegan, who would dislike eggs. Many vegetarians consume only plant based food but make an exception to egg.

The egg is an organic container holding the zygote in which an animal embryo develops until it can continue to exist on its own, at which point the animal hatches. Mainly, the birds and reptiles lay eggs. The egg laid by the hen is the one that is most popularly consumed as food. The egg has a protective eggshell, egg white (albumen) and the Egg Yolk (vitellus). The chickens are reared in poultry worldwide for their eggs. In rural areas, people rear a few hens at home for eggs. Chicken eggs have a source of food from prehistoric times. It has many vitamins and minerals required by the body. Consumption of 100gms of egg contains 155 calories. It is also a high source of protein. It is also the quickest and easiest way to consume the necessary nutrients required by the body.

Nutrition Value of Egg White, Egg Yolk and Whole Egg

Table containing nutrition value of egg white, egg yolk and whole egg

With a wide range of diseases coming to the forth, dietary restrictions have become the norm for preventing health problems today. Though the egg is highly nutritional in value, it also has a high fat content in its Yolk. Thus the debate, whether the whole egg should be consumed, just the yolk, or the egg white.

Benefits of Eating Egg Whites

Source : allwhiteseggwhites.com

The colour of the egg white or albumen is opalescent. It appears white only when it is beaten or cooked. The carbon di oxide gives it its cloudy appearance. However, as the egg ages, the carbon di oxide escapes, and the egg whit becomes more transparent than that of a fresh egg.

Egg White Nutrition Fact

• It has been well recorded that the egg white nutrition weighs higher than the egg yolk nutrition.

• The egg white accounts for about 66% of eggs weight.

• However, calories in an egg white is only 17

• Egg white contains no saturated fat or cholesterol.

• It is a powerhouse of essential nutrients and minerals.

• Most of proteins are present in the egg white. Protein in one egg white is about 3.6 Gms. This makes it about 5% of the daily-recommended dosage.

• Egg has Zero carbohydrate or sugar making it a good source of protein for people suffering from Heart diseases or Diabetes.

• You will find 54mg of potassium in an egg white, which helps to lower blood pressure and cardiovascular diseases.

• The Egg white is a good source of Riboflavin, which helps to produce red blood cells and aids metabolism.

• There is 12% selenium in an egg white, which helps to protect all cells in the body. The selenium helps to get free radicals from the body.

Benefits of Egg Yolk

Source : pinterest.com

The yellow part found in the egg is called its yolk. This is about 34%of the liquid weight in an egg. Much of the debate for not consuming the egg yolk is the fact that yolk has good amount of cholesterol and saturated fat but most people overlook other nutrients in the yolk, which is essential for the human body. Almost 80% of the nutrients found in an egg come from the egg yolk.

Egg Yolk Nutrition

• Egg yolk cholesterol and saturated fat is the reason why most fitness and weight-obsessed people ditch it for the white. However, they tend to forget that the body, for hormone production and absorption of minerals and vitamins, requires some amount of saturated fat. As long as one controls other food, the cholesterol in an egg will do no harm. Cholesterol is required by very cell of the body. An average egg could contain anything between 190 to 215 milligrams of cholesterol.
• The calories in an egg yolk are about 55.
• The yolk contains more vitamins. It has vitamin A, which is very good for the skin while the vitamin B provides energy. The Choline in the yolk supports muscle and brain health. It also supports a healthy pregnancy.
• Yolk is one source of food that provides Vitamin D, which helps to keep the bones strong. It also contains Vitamin B12 that is about 12% of the dietary recommended.
• Have the yolk for optimum vision as the yolk contains 10 of Vitamin A needed for the day. Carotenoid in the yolk promotes eye health.
• The yolk is rich in essential fatty acids DHA (20mg) and Arachidonic Acid (75mg) which is necessary for healthy hair, skin, reproduction, and growth.
• The Egg Yolk has many minerals like calcium, Iron, sodium, potassium, etc. It acts as a building block for the body.
• The protein in an egg yolk is less than half than in white.

Consuming Eggs

Consuming an egg everyday is good dietary option as it provides all the necessary nutrients and minerals required by the body. Those who are diet conscious ditch the egg yolk for the white as it is high in protein and has no saturated fat or cholesterol. Most doctor recommend to people suffering from heart diseases to stay away from egg yolk. However, consuming the yolk sparingly would be a good idea as it has wide range of nutrients and minerals that is otherwise good for a healthy body. Consuming an egg will not cause weight gain if one controls the overall calorie intake. Much of the fat comes from processed fat one uses for cooking other food. There are no studies to correlate that consuming egg yolk causes heart diseases. Just consuming egg whites can also cause problems

Biotin is an important Vitamin B required by the body for healthy brain functions, digestion, metabolism, healthy skin, hair. Consuming only egg white can lead to depletion of biotin in the body if it is not supplement by other source of food rich in Biotin.

Other Uses

Eggs white and egg yolk can be used not just for consumption but also for cosmetic uses. The egg white on air provides hair with the required protein for its nourishment. The egg yolk used on hair provides conditioning moisturizes the hair.

The yolk or the white can be used as a facemask. It helps to reduce acne and repair the skin. It brings a healthy glow to the face and tightens it.

Few Egg Recipes to Try

The Egg is a comfort food for many. It is also one of the most versatile and easy to cook meal. The recipe with an egg is a protein packed meal that can be consumed any time of the day. Using a whole egg in the recipe is turnout a good dish that is richer in taste and better in texture. However since many discard the egg yolk for a healthier and lighter option here are two recipes – One with egg white and one with egg yolk.

Vegetable and Grain quiche

Source : allwhiteseggwhites.com

Ingredients

1 cup: cooked brown rice, 1/4 cup sliced green onion, 1 Tbsp. whole-wheat flour,  2 cup  frozen broccoli cuts, thawed, drained, 1 small red bell pepper, cut into thin strips, 1/2 cup mushrooms, sliced, 1-cup (8 oz.) egg white, 1-cup skim milk, 1/2 tsp. Salt,  1/2 tsp   hot pepper sauce,  1/2 tsp. dried basil leaves,  1/8 tsp.pepper,  1/2 cup shredded Swiss cheese

Method

• Preheat the oven to 350 degree F
• Take a 9-inch pie plate and grease it with butter or cooking spray and set it aside
• In a bowl, combine the cooked brown rice, the sliced green onions, and the flour.
• Spread this mixture at the bottom of the greased pie plate.
• Top this mixture with thinly cut stripes of red pepper, sliced mushrooms and cut broccoli.
• In a medium bowl, take the egg white and beat it till fluffy. This increases the volume six to eight times.  
• Add Milk, hot pepper sauce, salt, pepper, and basil. Mix it and pour it over teh vegetables in pie plate.
• Top this with shredded cheese
• Bake teh pie uncovered for 50 to 55 minutes. You can also check with a knife inserted in the centre of the pie and if it comes out clean, it is perfectly cooked.
• Serve it hot.

Mexican Chocolate and Almond Ice Cream

Source : thekitchn.com

Ingredients:

3 cups half-and-half, divided, 1/4 cup unsweetened cocoa powder, 5 ounces Mexican chocolate such as Ibarra or Abuelita , or good-quality semi-sweet chocolate, chopped into small pieces (about 1 heaping cup), 1-teaspoon vanilla or almond extract, 1-teaspoon cinnamon, 1/8 to 1/4 teaspoon cayenne pepper, 1/3 cup sugar, 5 large egg yolks, 1Pinch fine salt, 1 cup sliced almonds, toasted, Optional toppings: cayenne pepper, flaked sea salt

Method

• Use a large bowl to make an ice bath . Place another mixing bowl inside it and put a fine-mesh strainer over it.

• Mix 1 1/2 cups of half-and-half with the cocoa powder in a saucepan and let it simmer over medium heat. Keep stirring with a whisk until all the chocolate lumps have mixed well.

• Switch off the heat and add the chopped chocolate pieces and stir until all melted.

• Add almond or vanilla extract, cayenne pepper, and cinnamon.

• In another bowl , whisk together egg yolks, sugar, and salt until it gets a pale yellow colour.

• Take another medium saucepan and heat the remaining 1 1/2 cups of half-and-half. Once it becomes hot, add the egg mixture into it whisking throughout, so that egg is not cooked.

• Now keep it on low heat and keep stirring throughout. When the mixture leaves a trail on the when you draw a finger through it on a wooden spoon, you know it is cooked. Alternatively, if it has reached 170 degree on the cooking thermometer.

• Remove it from the heat and pour this mixture through the strainer into the mixing bowl in the ice bath. Add teh chocolate mixture into this bowl and whisk it until the custard is smooth. Add sliced almonds and chill the custard in the ice bath for 15-20 minutes. Make sure it is stirred occasionally.

• Use a plastic wrap to cover directly on the surface of the custard and keep it in the refrigerator to chill overnight.

• Once chilled, beat the mixture again and keep it in the freezer for the ice cream to freeze.

The egg is a super food with a whole lot of nutrients in it. By separating the egg white from egg yolk , one can miss the many mineral and nutrient that the humble egg offers. Consuming a few eggs in a week is in no way harmful to the body.

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