How important is it to include eggs in your diet? Mumbai experts break down the protein source

Eating eggs is important and even doctors emphasise on its consumption, but it's often seen as a challenge for those who don't like eggs, are vegetarians or vegan, for that matter. The sheer nutritional value that one gets from them because of their protein contents is also what makes them so important in our daily diets. While vegetarians have their sources of protein, there are some who avoid eggs, and that may be a problem.

People around the world celebrate World Egg Day on October 13 to highlight its role in the daily diets due to its nutritional value and various other health benefits. In fact, city dieticians say it is not just a source of protein but one of the richest sources of proteins that help the body daily to not only repair muscles but also strengthen one's immunity.

As more people debate about the need for eggs in their diets, due to various factors including being vegan, mid-day.com spoke to Vedika Premani, clinical dietician at Sir H.N. Reliance Foundation Hospital, and Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital & Medical Research Centre, to understand more about why eggs are important. Premani and Trinidade not only highlight how much it contributes to the body in terms of proteins but also bust myths surrounding it.

How important is it to include eggs in our daily diet?
Premani: Egg is one of the richest sources of proteins and contains micronutrients like vitamin A, choline, biotin, vitamin D3, copper, magnesium, zinc and selenium. Eggs help us in meeting our daily protein requirements. Egg whites contain 60 per cent of the high-quality protein while the egg yolk contains vital healthy fats, vitamins, minerals and antioxidants.

Trinidade: Eggs are important in our daily diet because of its nutritive value. With 85 calories per serving of 50 g and 6.5 g of proteins 4.6 g of fat this power packed of nutritious food is also full of micronutrients like vitamins A,B complex, zinc , selenium, calcium to boost ones immunity and has amazing satiety value. Though food habits is a matter of personal choice , it is noteworthy that in vegetarian diet combination of foods may give nutrients that are available in single source like egg.

What are the best eggs for consumption? And, how many times a day can people consume eggs?
Premani: The quality of pasteurised and organic eggs is better as compared to caged and conventionally produced eggs. It's believed that the nutritional value of free-range or pasteurised eggs is better in terms of the omega-3 fatty acid and antioxidant content. A float test can be performed to know if the egg is old or fresh. For the float test, gently set the egg in a bowl of water, if it sinks, it is fresh and if it floats, it is old. This concept is based on the formation of a small air pocket inside the egg. The air pockets grow as the egg is ageing which makes the egg float.

Two to three eggs can be consumed in a day. However, each individual's needs for proteins and micronutrients differ on the basis of various factors such as age, gender, physical activity levels and lifestyle.

Trinidade: The colour of shell has little contribution in the nutritional value of the product. The nutritional value is more impacted by the diet.

Nutrient enriched diet: Hens fed with omega 3 rich diet lay eggs that are rich in omega 3.

Organic eggs: Non genetically modified eggs are laid by hens that are not injected with hormones or antibiotics and fed non GMO feed .

Free range: Hens which are not caged and have access to outdoor areas most of the time get variety of nutrients in feed resulting in better quality of eggs.

The quantity or serving size per day of eggs varies for different individuals depending on Age,activity, biochemical parameters, medical condition and RDA.

Also Read: Love eating fried eggs? Indian chefs encourage you to innovate with chorizo, dried prawns and watercress

Eggs are known to be a very good source of protein. How do eggs compare with other sources of protein? Please explain the difference in the number of grams.
Premani: One whole egg gives approximately 6.5 gm of protein out of which the egg white provides around 3.5 gm and the egg yolk about 3 gm. Eggs contain high biological value proteins which means that they contain all essential amino acids and have a high bioavailability. Dairy products contain a complete amino acid profile as well; one cup of cow's milk gives approximately 5.5 gm of protein. Plant sources of proteins like legumes and dals contain 7 gm of protein per serving and if combined with any cereal like rice, can provide a complete amino acid profile.

Trinidade: Egg protein has high bioavailability. Though whey protein top the list of Biological Value of protein rich foods with BV of 100 egg protein lies between 88 and 100, about 50g of egg provides 6.5 g of complete protein.

Why is it important to include proteins in our diet? How does it contribute to our nutrition?
Premani: Proteins are the building blocks of the body, they help to repair wear and tear of muscle from exercise and daily activities, maintain muscle mass and protect against infections by strengthening our immunity. Lack of protein in the diet can cause weakness, fatigue, muscle and bone mineral density loss, hair thinning, brittle nails and dry skin. Consuming protein sources in each meal can help to feel full by providing satiety.

There is a long-standing debate about whether eggs are vegetarian or non-vegetarian. Please shed light on its classification.
Premani: Vegetarianism is the practice of avoiding meat in the diet. If an egg is fertilised, it is considered non-vegetarian. Contrarily, if an egg is not fertilised, it would be considered vegetarian just like other animal by-products like milk and butter. However, it is an individual's choice as per their belief.

Trinidade: People following vegetarianism exclude all forms of animal flesh like the tissue, muscles or meat of animal origin. The egg does not qualify this criteria.

If eggs are not eaten by vegetarians, how do they get their proteins from their daily diet and will that be enough?
Premani: There are multiple sources of proteins for vegetarians such as dairy products like curd, paneer and cheese, legumes, dals, soybean and some nuts and oilseeds. Pairing of dals with cereals will provide a complete amino acid profile for better protein bioavailability. Examples of such are dal-rice, rajma-chapati.

Trinidade: Vegetarian diet has plenty of food sources ranging from dairy,soy products, lentils ,pulses, nuts and seeds that can be eaten by vegetarians to surfice daily dose of proteins. Well planned meals can indeed meet daily protein requirements you may take help of a qualified dietician if needed.

Does adopting an eggetarian diet work so that people are able to get sufficient protein intake?
Premani: Eggs are an easy way to include proteins in the diet as they require minimal preparation. However, protein needs can also be met by vegetarian diets if planned as per the individual's requirement. A qualified dietitian can help you to plan a protein-rich vegetarian diet.

Trinidade: In case of individuals with higher protein requirements adopting eggetarian diet does help, but not that is not the only option.

There are also different sections of people who believe American eggs are better than Indian eggs. Please explain the difference in the nutritional value and which is best for consumption?
Premani: There is no research which shows any significant difference between American and Indian eggs. However, it's commonly believed that American eggs are better than Indian eggs.

Trinidade: Mass produced eggs in any country will have lesser nutritive value compared to the fortified ones or the ones where hens have access to outdoor feed.

What are the common misconceptions about eggs? Please bust the myths.
Premani: It's often considered that eggs can lead to an increase in the cholesterol levels in the blood, but not all dietary cholesterol has that effect. It is metabolised by the liver and rather helps in increasing high-density lipoproteins ("good cholesterol") which helps reduce the low-density lipoproteins ("bad cholesterol") in the body.

It is a myth that raw eggs have more protein than cooked eggs. Cooking does not change the quality of protein in the eggs and rather uncooked or raw eggs carry a chance of carrying food-borne infections like Salmonella infection.

Trinidade: Here are some of the myths:

Myth: Raw eggs are nutritious
Fact: Cooking reduces chances of food poisoning

Myth: Wash eggs before storing
Fact: Washing makes egg shells porous increasing the chances for bacterial infiltration.Discard if eggs are very dirty.

Myth: Brown eggs are more nutritious
Fact: Nutritive value of eggs depend on the feed of the hen.

Does the consumption of eggs depend on the age or gender of the person?
Premani: Eggs can be consumed by all ages and genders. However, protein requirements are based on various factors like age, gender, physical activity levels and lifestyle of the individual, so the recommended consumption of eggs will depend on the same factors as well.

Trinidade: No. Infact vitamin B12, B6, Choline and Folate in eggs regulate the mood and memory of a person it contains 26 per cent of a woman's daily recommended value of choline.