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Why our body need an egg daily?


Egg is a single cell and are laid by female animal of different species such as birds, reptiles, amphibians. Eggs are eaten by human beings as a nutritional food source for thousands of years. Mostly eggs are round or oval in shape. The anatomy of egg is, it consist of shell, outer membrane, inner membrane, vitelline membrane, yolk, albumin, air cell, germinal disk and chalazae. The most commonly used eggs for food are hen’s egg. Eggs are inexpensive and widely available source of protein. It not also serve as a nutritional foo but also serve a function in different recipes.

Structure and composition of egg


During consumption of egg, we see three main parts of egg, the shell, yolk and white.

Egg shell

Eggshell is the outer covering which is hard and protect inner ingredients in the egg. Egg shell is made of calcium carbonate, magnesium carbonate, calcium phosphate, soluble and insoluble proteins. The main component of egg shell is calcium carbonate (CaCO3). It contain 95% CaCO3 and the remaining 5% are calcium phosphate, magnesium carbonate, soluble and insoluble proteins components. It is considered as waste material after using egg.

Egg white

Egg white is the second major component of the egg that surrounds the egg yolk. Main components of egg white is water and protein. Water is 88% and protein is 11%. It contains bulk of egg protein. When egg is incubated function of egg white changes and used as a growth material by chick. It contains fewer nutrients.

Egg Yolk

Another component of egg is yolk. Main components of yolk are water, proteins, fats, some minerals and vitamins. It contain 48% water, 18% proteins and the major nutritional component which is 33%. It is cholesterol and fatty acid rich.

The percent composition of egg yolk and white are shown below in table


NutrientsEgg WhiteEgg yolk
Water88.048.0
Protein11.017.5
Fat0.232.5
Minerals0.82.0

Nutritional value

Egg is a healthy and nutritional food. Egg provide high quality proteins with essential amino acids, vitamins (such as vitamin A, vitamin D, choline and selenium) and minerals. Egg also provide cholesterol and saturated fats. Selenium act as an antioxidant which helps immune system, while vitamin A and E helps to improve night vision. Folate and riboflavin helps to transform food inti energy during digestion. It provide 70 calories and 5grams fat to our body. One large size egg provide 6 grams protein and 212 milligrams of cholesterol. It is nutrient rich food material.

NutrientWhiteYolk% Total in White% Total in Yolk
Protein3.6 g2.7g57%43%
Fat0.05g4.5g1%99%
Calcium2.3 mg21.9 mg9.5%90.5%
Magnesium3.6 mg0.85 mg80.8%19.2%
Iron0.03 mg0.4 mg6.2%93.8%
Phosphorus5 mg66.3 mg7%93%
Potassium53.8 mg18.5 mg74.4%25.6%
Sodium54.8 mg8.2 mg87%13%
Zinc0.01 mg0.4 mg0.2%99.8%
Copper0.008 mg0.013 mg38%62%
Manganese0.004 mg0.009 mg30.8%69.2%
Selenium6.6 mcg9.5 mcg41%59%
Thiamin0.01 mg0.03 mg3.2%96.8%
Riboflavin0.145 mg0.09 mg61.7%48.3%
Niacin0.035 mg0.004 mg89.7%9.3%
Pantothenic acid0.63 mg0.51 mg11%89%
B60.002 mg0.059 mg3.3%96.7%
Folate1.3 mcg24.8 mcg5%95%
B120.03 mcg0.331 mcg8.3%91.7%
Vitamin A0 IU245 IU0%100%
Vitamin E0 mg0.684 mg0%100%
Vitamin D0 IU18.3 IU0%100%
Vitamin K0 IU0.119 IU0%100%
DHA and AA0 94 mg0%100%
Carotenoids0 mcg21 mcg0%100%



Does body need it on daily basis?

Our body need eggs on daily basis because it is highly nutritious food. It provide calcium, magnesium, manganese, iron, zinc, copper, essential proteins, selenium and different vitamins such as vitamin A, E, D, K, folate, B6, B12, riboflavin niacin, thiamin, pantothenic acid. It also provide fats, carotenoids and cholesterol. Most of these essential nutritional compounds are needed on daily basis for our body. Egg also increase level of high density lipoprotein (HDL). High level of HDL decrease the rate of heart diseases, stroke and many different health problems. It provide 212 milligrams of cholesterol and our body need approximately 300 milligrams of cholesterol on daily basis. It provide choline which helps to build membrane. Eggs contain lutein and zeaxanthin which is necessary for eyesight. Selenium act as an antioxidant which helps immune system. Vitamin B-12 make red blood cell and synthesize DNA. It contains vitamin D which is important for strong teeth and bones.

In a study published in 2013 in European Journal of Nutrition 30 healthy men (age of 21.7 ± 1.2 years; BMI, 23.1 ± 2.7 kg/m²) were randomized to one of three test breakfasts, on three separate occasions, separated by 1 week. The breakfasts consisted of eggs on toast, cereal (cornflakes) with milk and toast, or a croissant and orange juice. Participants showed increased satiety, less hunger and a lower desire to eat after the breakfast containing eggs relative to the cereal (p < 0.02), and croissant-based meals (p < 0.0001).

It is important to eat egg on because it’s a nutritional food and provide essential nutrients. The study also concluded that egg is important food choice at breakfast. It decreases the risk of heart diseases and diabetes.

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