are a nutritious food item as it contains a number of the nutrients
that our body requires. Egg contains very good quality protein,
fat and also a number of vitamins namely A, B2, B12, D and E. It
contains some minerals namely iron, calcium and phosphorus.
would say, it is safe for children 1 year to 18 years of age to
consume one whole egg daily. All the nutrients packed into it make
it a wholesome and good food for the growing years.
Adults may consume
an egg 2-3 times per week. If however one has a strong family history
of high cholesterol levels one must test your cholesterol level
and only if below 170mg/dl then consume whole eggs.
The egg yolk
is the part that is dangerous in relation to cholesterol as one
egg yolk contains more than 100mg/dl of cholesterol and must be completely
avoided if blood levels are above 200mg/dl cholesterol. After it has
been brought down to 170-180mg/dl then one whole egg may be eaten once
Egg white is
absolutely safe for consumption. It may be eaten daily and is a
source of the best quality protein for our body. It is very low
in calories and at the same time very filling so is a good food
for weight reduction diets.
A whole egg,
medium size, is about 80 calories where as an egg white is only
20-22 calories. Therefore we usually recommend this for young athletes
as well as elderly people who feel weak and who are on a weight
Each egg white
would give us approximately 4.0 gram of protein. An ideal breakfast
I would recommend is 2-3 slices whole wheat bread with 2 egg whites,
a sliced tomato and a glass of skimmed milk. This may be eaten upto
5-7 days a week and substituted with cereal and milk or idlies and
sambar on the other two days.
note egg should not be consumed raw as raw egg white is not digested
properly and will just be eliminated from the body and therefore
will be wasted. Egg must be cooked properly to destroy salmonella,
which can cause serious digestive tract illness. Therefore half
boiled eggs or raw egg beaten with milk should be strictly avoided.
We do not recommend the use of health eggs for people with cholesterol
as the yolk is still present and will provide the hundred milligrams
of cholesterol which is harmful to the heart. You just need to use
normal eggs and avoid the yolk.