The A-Z of Indian Superfoods: Egg

Incredibly nutritious and extremely versatile to cook with, eggs are loaded with nutrients that improve cognitive function and protect mental wellbeing. Here’s why you should consider adding this protein-rich superfood to your daily diet.

By Shreya Maji
01 Aug 2021

Packed with protein, 13 essential vitamins and minerals, and antioxidants, it is no surprise that the humble egg is considered a superfood. From maintaining eye health to helping with muscle building, boosting metabolism and improving hair growth, the perks of adding eggs to your daily diet are endless.

Benefits of Eggs


  • Eggs are nutrient-rich.

Besides being a low-calorie, rich source of protein, eggs are loaded with vitamins like A, E, B5 and B12, minerals, Omega-3 fatty acids and other lesser-known nutrients, as well as iron, iodine and phosphorus.


  • Eggs contain choline, which helps in brain development.

A lesser-known nutrient that is similar to B vitamins, choline is important for normal cell functioning, brain and spinal cord development in babies during pregnancy, and reducing cognitive decline in aged people. Most adults are choline-deficient, and this can lead to liver disease, heart disease and neurological disorders. One large egg can contain up to 100 mg of choline, which will help you meet your daily nutritional needs.


  • Eggs help to protect the eyes.

Eggs contain Vitamin A, Vitamin E, zinc and selenium, which help to maintain eye health. The egg yolk also contains antioxidants lutein and zeaxanthin, which significantly reduce the chances of getting certain eye diseases and cataracts.



  • Eggs are a source of natural vitamin D.

Our bodies need Vitamin D to absorb calcium. Adequate intake of Vitamin D is essential for building strong bones, as well as for healthy teeth and muscles. Vitamin D is mostly made by the body when sunlight hits the skin, and there are only a few naturally occurring foods that can supplement it. Eggs are the highest source of natural Vitamin D, up to 40 IU per egg. However, Vitamin D is only present in the egg yolk—which is why it is important to eat whole eggs.


  • Eggs promote healthy hair.

The yolk of the egg contains lecithin, which helps in promoting hair growth and makes your hair smooth and silky. Vitamin A, biotin and folate, all of which are linked to healthy hair, are also present in the egg.


  • Eggs help with weight management.

Eggs score very high on the satiety index, a scale that measures the satisfaction you get after eating certain foods. Studies have found that eating eggs keeps you feeling fuller for a longer time, which keeps your energy levels high and reduces your cravings for post-meal snacks. They are also very low on carbohydrates, but high in healthy fats like Omega-3. All of this makes eggs the ideal food for when you want to lose or maintain your weight.


  • They supplement overall health and wellbeing.

Eggs provide us with all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance of muscles. They also raise HDL, or the “good” cholesterol in your body, which lowers the risk of heart diseases. The combination of Vitamin B, B12, choline and iron also contribute to better mental health, by reducing the risk of anxiety and naturally aiding sleep.


Ways to add eggs to your diet

  • Hard-boiled, poached and scrambled eggs can be a staple side-dish for any meal. Eggs can be a great post-workout snack for muscle recovery.
  • You can add chopped bell peppers and herbs to a beaten egg and fry it to make an omelette, or load it up with potatoes and other proteins like bacon to make a frittata.
  • When you have leftover rice, lightly toss it in some oil or butter in a pan over low flame with some chopped garlic and add an egg to make a bowl of fried rice.
  • Indian egg curries and the Turkish shakshuka are delicious ways to consume eggs.
  • For something innovative, you can try cloud eggs—a trendy new recipe in which the egg whites and egg yolks are cooked separately. Whisk the egg whites until soft peaks form, add salt and pepper, and spoon it onto a non-stick pan. Form a well in the centre. Cook the whites until they are firm, for 5-6 minutes, then gently add a yolk in the centre. Cook it for 2-3 minutes so the yolk is still runny. Season with salt and serve.



Other uses of eggs

  • An egg yolk combined with olive oil acts as a good hair-conditioning mask.
  • Egg whites can be used as an ingredient for skin-firming face masks.
  • Eggshells can be added to soil compost in order to make the soil in your garden more nutrient-rich.


Downsides to eating eggs

  • In a study published in 2010 in Nutrition and Food Science International Journal, it was observed that individuals diagnosed with diabetes or hypercholesterolaemia, a genetic condition where there is increased sensitivity to dietary cholesterol, may be at increased risk of heart diseases when egg intakes exceed seven per week. Thus Heart UK advises that people with familial hypercholesterolaemia should restrict their egg intake to two to three per week.
  • If eggs are not cooked properly, they have a risk of giving food poisoning or salmonella, which causes vomiting and stomach problems.
  • It is possible to have an egg allergy. Those with egg allergies may experience skin rashes or hives, trouble breathing or stomach pain after eating eggs.
  • The above information has been verified by Dr Lakshmi K, Ph.D Food Science & Nutrition, University of Georgia (USA), Head Nutritionist, URlife


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