Dr Mandeep Singh Azad and Dr ManmeetMotan
Which came first – the chicken or the egg? Some might say that without the chicken, the egg would never exist while others claim that without the egg, the chicken would never exist. It is not only an age-old dilemma but also continues to perplex people the world over. Every person will answer this question differently.While we can spend years trying to determine the right answer, one thing that is not disputed and remains clear to everyone is that the humble egg, whether it came first or not, is a super food.Eggs are found throughout the animal kingdom. Technically speaking, an egg is simply the membrane-bound vessel inside which an embryo can grow and develop until it can survive on its own. At some point, a different kind of egg began to evolve, which had three extra membranes inside: the chorion, amnion and allantois. Amniotic eggs were a big deal. They opened up a whole new world of opportunities for land-based egg-laying locations, and the extra membranes paved the way for bigger (and mostly better) eggs. The very first chicken in existence would have been the result of a genetic mutation (or mutations) taking place in a zygote produced by two almost-chickens (or proto-chickens). This means two proto-chickens mated, combining their DNA together to form the very first cell of the very first chicken. Somewhere along the line, genetic mutations occurred in that very first cell, and those mutations copied themselves into every other body cell as the chicken embryo grew. The result? The first true chicken.
Eggs are a superfood. They’re packed with vital nutrients that help to maintain a healthy and balanced diet. The most commonly known egg fact is that they carry a very high level of protein (six grams in every large egg). But did you know that eating raw eggs does not help you build muscle? Only 51% of the protein in raw eggs can be digested by the human body but when cooked, 91% of this protein can be put to use.One whole egg contains an amazing range of nutrients.In fact, the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken.Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients.Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
One large egg contains:
- Vitamin B12 (cobalamin): 9% of the RDA
- Vitamin B2 (riboflavin): 15% of the RDA
- Vitamin A: 6% of the RDA
- Vitamin B5 (pantothenic acid): 7% of the RDA
- Selenium: 22% of the RDA
World Egg Day was first introduced in 1996 in Vietnam by International Egg Council in order to celebrate the real benefits of an egg. Egg day is celebrated every year in October, mainly on the second Friday as there is no specific date for it. On this day, many people from all over the world find new ways to celebrate and honour this extraordinarily nutritious food.World egg day provides an excellent opportunity that helps to ensure that everyone around the world knows about its benefits.World Egg Day is celebrated on the second Friday of October each year and in 2023, World Egg Day will be marked on October 13.2023 theme is ‘Eggs for a healthy future’ highlights the power of the egg in improving nutritional, societal and environmentally sustainable outcomes, leading to healthier futures for all. This year, the spotlight is on the important nutritional attributes of the egg, as well as its versatility, showcasing how it can be enjoyed in a wide variety of ways, any time of the day, all over the world.”
From increasing your immunity to improving the elasticity of your skin, the benefits offered by eggs are endless. Eggs work effectively when applied as a mask on the skin and help reduce blackheads, pimples, acne, dark circles, wrinkles/fine lines etc.Additionally, eggs are a sustainable food source that require fewer resources compared to some other protein sources and provide numerous health benefits that include supporting brain development, reducing the risk of certain diseases and aiding in weight management.Eggs score high on a scale called the satiety index, which means that eggs are particularly good at making you feel full and eat fewer overall calories.Also, they only contain trace amounts of carbohydrates, which means they will not raise your blood glucose levels. Eggs are particularly rich in the two antioxidants lutein and zeaxanthin.These antioxidants gather in the retina of the eye where they protect against harmful sunlight and reduce the risk of eye diseases like macular degeneration and cataracts.In one study, supplementing with an average of 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142% (12Trusted Source).Eggs have about 113 milligrammes of choline, a nutrient that is an important component of cell membranes. It also is required to for the brain and nervous system to function better by regulating muscle control and memory, to name a few. Lower levels of choline in the system can lead to neurological, liver and heart diseases. Pregnant women especially are at risk if they do not consume the necessary amounts of the nutrient & the baby could have decreased cognitive functions and raise the risk of neural tube defects. Egg yolks are the best source of choline for one’s diet.
Full of vitamins, minerals, fats, protein and antioxidants, the egg truly is a super food and provides an array of benefits to the body. While we may still be discovering ways in which the egg can benefit us, consuming them as a part of our diets aids us in the road to better health.World Egg Day is significant since eggs are not only an excellent source of high-quality protein, essential vitamins and minerals but also make an important part of a balanced diet, are a readily available and affordable source of nutrition that contribute to food security in regions with limited access to other protein sources, can be prepared in numerous ways and are a versatile ingredient in a wide range of culinary dishes.So let’s on this world egg day celebrate and promote egg consumption as a healthiest diet.
Author: Dr Mandeep Singh Azad is animal scientist at SKUAST-Jammu and Dr Manmeet is KAS officer posted at Udhampur
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