Why Is Egg Considered A Complete Food? Explore Its Benefits And Side Effects!

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Published on: 28-Jul-2022

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Why Is Egg Considered A Complete Food? Explore Its Benefits And Side Effects!

Why Is Egg Considered A Complete Food? Explore Its Benefits And Side Effects!

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Welcome, readers! It is known that egg is a wholesome food which is high in nutrient density and contains all nine essential amino acids, or the building blocks of protein. Often relegated to breakfast, eggs deserve a starring role in your diet, thanks to their impressive claim to fame: being a complete food. 

While protein itself is an important constituent of a healthy diet, the egg has been found to have two newly recognised nutrients, lutein and zeaxanthin, that make the egg in the "functional food" category, providing health benefits beyond its basic nutrient content. Whether enjoyed as a boiled egg or incorporated into various culinary creations, eggs have rightfully earned their reputation as a complete and beneficial food source.

Whether you agree or disagree with the assertion that eggs are a complete food, their undeniable nutritional profile, including vital amino acids and emerging functional components, makes them a versatile and valuable dietary choice. So, read on to explore the reasons why is egg considered a complete food, providing holistic wellness with essential nutrients.

Table Of Contents

1. Why Is Egg Considered A Complete Food?

2. Top 7 Egg Benefits For Health 

3. 5 Side Effects Of Eating Eggs Everyday

4. Nutritional Values Of Eggs

5. The Final Say

6. FAQs

7. References

Why Is Egg Considered A Complete Food?

Do not be fooled by its unassuming shell the humble egg is a nutritional titan, earning its "complete food" title by providing nearly every vital nutrient your body craves. 

From high-quality protein with all nine essential amino acids to a vitamin and mineral bonanza, eggs fuel your muscles, brain, and heart while packing healthy fats that keep you feeling full. This completeness supports various bodily functions and helps in protein digestion, including muscle repair and overall health. The diverse nutrient profile, including vitamins and minerals, contributes to your complete and nutritious food classification.

Also Read: Discover Ash Gourd Juice Recipe And 6 Best Gourd-Based Wellness Drinks! 

Top 7 Egg Benefits For Health 


Let’s explore these major reasons why eggs are regarded as a complete food with eggs benefits:

1. High-Protein Source

Eggs are an excellent source of high-quality protein. The protein in eggs contains all the essential amino acids in the right proportions, making it a complete protein source. The amino acid profile in eggs includes leucine, which is particularly important for muscle protein synthesis in high-protein diet for athletes for proper sports nutrition for its role in promoting muscle growth.

Consuming eggs as a protein source can contribute to weight management by increasing feelings of fullness, reducing overall calorie intake, and supporting a healthy metabolism.

2. Offers Essential Amino Acids

There are nine essential amino acids that the human body cannot produce on its own and must obtain from the diet. Eggs provide these essential amino acids, making them a valuable source of complete protein. Eggs are a valuable source of tryptophan, a serotonin precursor known as the "feel-good" neurotransmitter. Adequate serotonin levels contribute to a positive mood and overall mental well-being.

Including eggs in the diet provides a convenient and easily accessible way to meet the body's daily requirements for essential amino acids, supporting overall health and vitality.

3. Includes Nutrient Density

Eggs are rich in essential nutrients such as vitamins (B2, B6, B12, D, and E), minerals (iron, zinc, and phosphorus), and antioxidants. This nutrient density contributes to the overall nutritional completeness of eggs. The nutrient density of eggs extends to their role in supporting bone health, with a notable contribution of phosphorus, a key mineral for bone strength and structure.

The antioxidant-rich components present in eggs, such as selenium, play a crucial role in protecting cells from oxidative damage and supporting the body's defence against chronic diseases.

4. Contains Essential Healthy Fats

Eggs contain healthy fats, including omega-3 fatty acids. These fats are essential for brain health, hormone production, and the absorption of fat-soluble vitamins. The fats in eggs play a role in absorbing fat-soluble vitamins A, D, E, and K, supporting overall immune function and maintaining healthy skin.

Including eggs in the diet provides a well-rounded source of healthy fats, supporting cardiovascular health and reducing the risk of heart disease.

5. Micronutrients

Eggs are a good source of micronutrients like choline, which is crucial for brain health and development. They also contain lutein and zeaxanthin, which are important for eye health. Lutein and zeaxanthin in eggs contribute to eye health by protecting against age-related macular degeneration and reducing the risk of cataracts.

The micronutrient profile of eggs supports a healthy pregnancy, with choline playing a crucial role in fetal brain development and preventing neural tube defects.

Also Read: Understanding Micronutrients: Types, Deficiency, Benefits And Foods 

6. Low In Carbohydrates

Eggs are naturally low in carbohydrates, making them suitable for various dietary preferences, including low-carb and ketogenic diets. Eggs are suitable for those following a low-carb diet or consuming keto cereals, providing essential nutrients without compromising dietary preferences.

The absence of carbohydrates in eggs makes them a versatile ingredient for various dietary patterns, accommodating different nutritional needs and culinary preferences.

7. Digestibility

The protein in eggs is highly digestible, with a high biological value. This means that the body effectively utilises a significant portion of the protein consumed from eggs for various physiological functions. Eggs are often recommended for individuals with digestive issues, as the protein is easily digestible and less likely to cause discomfort or allergic reactions than other protein sources.

The efficient digestion and absorption of nutrients from eggs make them an ideal component of a balanced diet, contributing to overall health and well-being.

5 Side Effects Of Eating Eggs Everyday

Now let’s figure out why eating eggs every day can be an unhealthy choice for you:

1. Cholesterol Concerns

While eggs are a nutrient-dense food, they are also high in dietary cholesterol. Excessive egg consumption may contribute to elevated cholesterol levels, bringing it to the normal range of cholesterol levels for controlling cholesterol concerns or certain health conditions. Such individuals should monitor their dietary cholesterol intake.

2. Allergies

Egg allergies are relatively common, especially in children. Consuming eggs when allergic can lead to various symptoms such as hives, digestive distress, or even more severe reactions like anaphylaxis. Individuals with known egg allergies should strictly avoid eggs and products containing eggs.

3. Digestive Issues

Some people may experience digestive discomfort, such as bloating or gas, when consuming eggs. This can be attributed to the proteins in eggs, particularly the egg whites. Cooking methods, such as hard-boiling or cooking eggs thoroughly, may reduce the likelihood of digestive issues.

4. It includes saturated fat content.

While eggs are a good source of healthy fats, including monounsaturated and polyunsaturated fats, the yolk also contains saturated fats. Excessive consumption of saturated fats can contribute to cardiovascular issues. Maintaining a balanced diet and being mindful of overall saturated fat intake is essential, considering other sources in the diet.

5. Biotin Interference

Raw egg whites contain avidin, a protein that binds to biotin, a B vitamin. Consuming raw egg whites in large quantities may lead to biotin deficiency over time, as avidin interferes with biotin absorption. However, cooking denatures avidin, rendering it harmless, and the risk of biotin interference is negligible when eggs are cooked.

Also Read: What Is Balanced Nutrition: Tips, Tricks And More

Nutritional Values Of Eggs

Note the egg's nutritional values for reference to make your diet chart accordingly:

Nutrient

Amount

Role in Health

Calories

67.4kcal

Provides energy for bodily functions and daily activities.

Proteins

6.4g

Essential for muscle repair and growth. - Aids in enzyme and hormone synthesis.

Carbohydrates

0.6g

Low-carb content makes eggs suitable for various dietary preferences.

Fat

5.0g

Important for brain health and the absorption of fat-soluble vitamins.

MUFA (Monounsaturated Fat)

2.0g

Supports heart health by improving cholesterol levels.

PUFA (Polyunsaturated Fat)

0.7g

Essential for overall health, including brain function and inflammation control.

Saturated Fat

1.5g

Moderation is advised to maintain heart health.

Sodium

213mg

Important for maintaining fluid balance and nerve function.

Cholesterol

63mg

While high, research suggests dietary cholesterol's impact on blood cholesterol is modest. It should be monitored for those with specific health conditions.

The Final Say

In conclusion, the unassuming egg isn't just breakfast fare it's a nutritional juggernaut disguised in a delicate shell. Its "complete food" crown shines for a reason, packing all nine essential amino acids, a vitamin and mineral bonanza, and healthy fats that keep you full while fueling your body from the inside out. 

Understanding the potential side effects of eggs allows individuals to make informed changes in their dietary habits. For those without specific allergies or health concerns, moderate egg consumption is considered a healthy and valuable addition to a balanced diet. However, consulting with a healthcare professional or nutritionist can provide personalised advice based on individual health status and dietary needs.

This blog was all about answering why eggs are considered complete food. So, go forth and crack open the potential of this incredible food – embrace the yolk-tastic journey and watch your well-being flourish, one delicious bite at a time!

FAQs

1. Is egg a complete food?

Yes, eggs are considered a complete food. They provide you with all the essential amino acids in the right proportions, making them an excellent source of high-quality protein. The comprehensive nutrient profile contributes to your classification as a complete food.

2. Is it safe to eat eggs every day?

Absolutely! Including eggs in your daily diet can be a safe and nutritious choice. Eggs offer you essential nutrients, including vitamins, minerals, and proteins. However, it's essential to consider your health conditions, especially regarding cholesterol concerns, for personalised dietary choices.

3. Will including eggs daily help weight loss?

Yes, incorporating eggs into your daily diet may aid in weight loss. The high protein content in eggs can help you feel full, reducing your overall calorie intake. This, coupled with their nutritional richness, makes eggs a satisfying and healthy option for those aiming to lose weight.

4. Are there any nutritional differences between White and Brown Eggs?

Not significantly. The nutritional content of white and brown eggs is similar. The colour difference is due to the breed of the hen, with brown eggs often coming from larger breeds. Whether white or brown, both types offer you the same nutritional benefits, and choosing between them is largely a matter of personal preference.

References

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