Nutritional benefits of eggs -The large vitamin pill

Eggs are missing in the diet of the average Ghanaian child because of various myths surrounding the eating of eggs in childhood. The only way we can encourage the eating of eggs is through continuous education.

The egg is one of the most complete and versatile foods available. It is common in almost all the Ghanaian cultures, and mostly eaten boiled or fried. It consists of approximately 10 per cent shell, 58 per cent white part and 32 per cent yolk. Neither the colour of the shell (white or brown) nor that of the yolk (pale or deep yellow) affects the egg’s nutritive value.

The average egg provides approximately 313kJ of energy, of which 80 per cent comes from the yolk. The nutritive content of an average large egg (containing 50 g of edible egg) includes:   6.3 g protein, 0.6 g carbohydrates and 5.0 g fat (this includes 0.21 g cholesterol).

Regular intake of egg is a fantastic way to give children a health boost. Eating whole eggs is vital: The goodness of eggs is found in the yolk (containing over 90 per cent of an egg’s calcium and iron) and the white (containing almost half the egg’s protein)

Nutritional value

One egg contains 6g of high-quality protein and all nine essential amino acids. Egg protein is of high quality and is easily digestible. Almost all of the fat in the egg is found in the yolk and is easily digested. One little egg is packed with several vitamins essential to the health of children.

Described by the nutritionist as a large vitamin pill, eggs contain every vitamin except vitamin C. They are particularly high in vitamins A, D, and B12, and also contain B1 and B2 and folic acid. Vitamin B2 (riboflavin) helps your body to break down food into energy. Vitamin B12 (cobalamin) is vital for producing red blood cells. Vitamin A (retinol) is great for eyesight. Vitamins A and B2 are also important for growth and is thus very important in childhood nutrition.

Eggs are one of the only foods that contain naturally occurring vitamin D, and also contain Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer.

Eggs are packed with iron, zinc and phosphorus. These minerals are vital for growing bodies of children. Zinc keeps the immune system in top form and helps the body turn food into energy. Phosphorus is important for healthy bones and teeth. And, as a bonus, there are some trace elements - minerals needed in small amounts in eggs; iodine, required to make thyroid hormones and selenium, an antioxidant, that can help reduce the risk of cancer. Eggs also contain manganese, potassium, sodium, chloride and sulphur.

Research findings

Eggs are great for the eyes. Research shows that an egg a day may prevent mascular degeneration due to the carotenoid content in egg, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.  In another study, scientists found that people who eat eggs daily, lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system i.e. the heart and blood vessels and is especially vital for children’s developing brain.

Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. Eggs also promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.

By Dr Mrs Maria Darko & Matilda Ayim-Akonor
Writers’ email: drmrsmariadarko@gmail.com & m.ayimakonor@csir-ari.org