Articles on egg white

The Best Muscle Building Food - Egg Nutrition

Ms. Swati Kapoor, Dietitian/Nutritionist
Eggs truly are perfect muscle building material!They contain the highest quality protein. Let me explain that- Protein helps our body make muscle and burn fat. Now, protein quality is measured by the amount of protein that is used to make muscle, for every gram of protein that you consume. So, if you consume 40 grams of protein, and only 20 grams can be used for your muscles, then the quality is 0.50. Egg has a protein quality of over 0.95. Depending on the source of protein, the quality varies. And there are plenty of protein sources- dairy, meat, eggs, soy, vegetables, etc.Among all the sources, the protein from eggs has the highest rating. Both the yolk and the albumen (the egg white) contain protein. Besides protein, the yolk also contain vitamin b12, which is necessary for fat breakdown and muscle development. Other minerals include Riboflavin, Folate, vitamins B6, D, and E, and Iron, Phosphorus, and zinc. The egg white by itself is only protein. It does not contain any vitamins. All the vitamins and minerals are in the egg yolk, along with high quality protein!You could probably take a multi-vitamin to get these nutrients, but we believe in getting maximum nutrition from natural and unprocessed sources, and eggs are high up on our list.Egg calories: A medium egg contains about 90 calories, 6 gm protein, 7 gm fat (2 gm saturated, 5 gm unsaturated fat), 210 mg cholesterol (70% of your daily requirement) and almost no carbohydrates. The egg white contain about 3-4 gms of protein and no fat, and thus about 12-16 calories. The egg yolk contains over 70 calories along with all the vitamins and minerals. So, eating 1 egg yolk is good for you, multiple egg yolks a day is bad for you!For those with an active lifestyle, recipe for a high protein snack, cook eggs with 1-2 egg yolks and 7-8 egg whites- they could be scrambled, poached, boiled, omelette, any way possible! That should provide about 25-30 gms of protein!

Are Egg Yolks Healthier Than Egg Whites?

Ms. Swati Kapoor, Dietitian/Nutritionist
Eggs are amongst the healthiest natural foods. They are a power house of nutrients. In fact, two eggs a day can take care of a lot of our daily essential nutrient requirement. But many of us feel that the egg yolk is unhealthy and stay away from eggs for that reason. Those on a weight loss diet, discard the egg yolks from the whole egg and only eat the white (which according to many contains most of the protein, which is not entirely true). Here we will highlight the benefits of the egg yolk and egg white by comparing their nutritive values.Egg whites are slightly higher in protein content than yolks. Egg white contains around 3.6 gm while yolk has 2.7 gm of protein. So if you are avoiding the yolk, you are basically throwing away 40% of the protein content of the egg. Egg whites are very low on calories, i.e., 17 calories, while the yolk contains around 59 calories. Egg whites are rich in sodium, i.e., 55 mg of sodium per single egg white, whereas an egg yolk contains 8 mg of sodium per egg yolk.In case of fat, an egg white contains .06 gm of fat and no saturated fat, where as an egg yolk contains 4.5 gm of fat and 1.6 gm of saturated fat. The same is with the cholesterol content. Egg white contains no cholesterol while the egg yolk contains 210 mg. An egg white has 0.24 grams of carbohydrates, where as an egg yolk has 0.61 grams of carbohydrates.The yolk contains 100% of the carotenoids, essential fatty acids like omega-3 fatty acid DHA and omega-6 fatty acid arachidonic acids. It even contains vitamins A, E, D, and K. The white does not contain any of the above mentioned nutrients.The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the B5. The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin.The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.As you can tell, eating an egg yolk is almost equivalent to consuming a multi vitamin. Also, research has shown that eating 4 or less egg yolks a week does not affect the heart in any way. The next time, do think twice before discarding an egg yolk.

The Amazing Health Benefits of Egg Yolk

Ms. Swati Kapoor, Dietitian/Nutritionist
Egg yolks have always received a flak from health enthusiasts for their high cholesterol content that can be harmful to the heart. But, researches have found that egg yolk can actually be a healthy option if consumed in a moderate amount. In fact studies say that you can have up to 4-5 egg yolks per week without any effect on the body’s cholesterol levels and heart.Egg yolks are rich in seven essential vitamins needed for our body and contains 13 kinds of minerals that help in maintaining electrolyte balance in the body.Here are some of the health benefits of egg yolks when consumed in moderation:1. Keeps your eyes healthy: Egg yolk is rich in antioxidant, Carotenoid, which according a research, helps in lowering age related risks like macular degeneration and cataract. It helps protect the eye from free radicals that can affect different parts of the retina. Carotenoid in the egg yolk is also responsible for its bright yellow colour.2. Prevents blood clots: Proteins found in egg yolks prolong the development of blood clots. If you smoke, lead a sedentary lifestyle, use birth control pills or at the risk of blood clots, you can add egg yolks to your diet to lead a healthy life.3. Anti-inflammatory: Choline, which is present in the egg yolk has anti-inflammatory properties and it also helps in regulating cardiovascular function. If you are suffering from arthritis and endometriosis, then you should add egg yolk to your diet.4. Contains essential fatty acid: Egg yolks contain essential long chain fatty acids like omega 3 and omega 6, which are necessary for functioning of the brain and retina. Moderate consumption of egg yolk also provides healthy hair, improves body’s reproductive system and body’s response to injury.5. Good Source of vitamins and minerals: Egg is an excellent source of vitamins like B6, folate, a B vitamin, B-12, A, D, E and K. Of those, vitamins A, D, E and K are found only in egg yolks and not in egg whites. Egg yolks and egg whites each have 13 varieties of minerals that primarily include calcium, magnesium, iron, potassium, sodium and selenium. It has been proved that the yolk has larger amounts of most of the minerals found in egg. For example, 90 percent of an egg's calcium is in its yolk; 93 percent of its iron content is in the yolk, with just 7 percent in the white.Make whole eggs a part of your daily diet and benefit from them. Think twice before throwing away the egg yolks the next time you cook eggs. And even for those who consume egg whites just for the protein content, you should know that 40% of the egg’s protein is in the egg yolk, apart from 90% of the essential nutrients found in egg.

Benefits of Eggs - Why Should You Eat Eggs?

Ms. Swati Kapoor, Dietitian/Nutritionist
Eggs are considered to be among the most nutritious foods. Apart from being nutritious, eggs are a super food which contain large amounts of vitamins and minerals. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc. Egg protein is a good source of high-quality protein, providing 6.3 grams of protein, which is equivalent to 13% of the daily dietary protein requirement.Check some amazing health benefits of eggs:Boosts Brain health: One of the health benefits of Eggs is that are they are a good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system. During pregnancy, egg is essential for proper fetal brain development and decreased neural tubes defectsPromotes Weight Loss: Eggs can help you lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are of great nutritional value to those trying to lose weight and maintain healthy weight. Health benefits of eggs can lead to weight loss and decrease in waist circumferenceImprove Eyesight: Another health benefit of eggs is that it is helpful in improving eye sight. Lutein and Zeaxanthin are antioxidants found in egg yolk. They are believed to help improve eyesight and reduce the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the in risk of cataractsImprove Your Cholesterol Profile: Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but latest research studies suggest that eating whole eggs may actually result in a significant improvement in one's blood lipid (cholesterol) profile - even in people whose cholesterol levels rise when eating cholesterol-rich foodsEnergy Booster: Including protein rich eggs in your diet helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is most filling nutrientPrevent Blood Clots:Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots. The anti-clotting egg yolk proteins inhibit clot formation in a dose-dependent manner - the more egg yolks eaten, the more clot preventing actionPromotes Healthy hair and nails: Eggs promote healthy hair and nails because of their high sulphur content and a wide variety of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if their diets they were previously deficient in foods containing sulphur or Vitamin B 12Healthy pregnancy: Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding womenHelps prevent bone loss: Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and tasty.

Healthy Omelet Recipe Ideas

Ms. Swati Kapoor, Dietitian/Nutritionist
Breakfast is one of the most important meals of the day. Eating the right breakfast is even more important than just eating it. The right breakfast foods can help you concentrate, give you energy, prevents you from snacking unnecessarily & not to forget even help you maintain a healthy weight. Eggs are one of the healthiest breakfast options. Besides breakfast eggs can be eaten any time of the day like for lunch or dinner.Sometimes eating just eggs can be boring. Here are some fun ways of adding flavor through healthy ingredients to your omelet.Spinach and Garlic OmeletServing size - 1Ingredients -1 Cups of spinach (washed properly)2 small garlic cloves, mincedSalt and freshly ground pepper1 egg whole1 teaspoons extra virgin olive oil2 teaspoons freshly grated Coriander leavesProcedure - Heat the pan and add 2 tsp of olive oil pour the eggs into the middle of the pan. As soon as the eggs are set on the bottom, sprinkle the spinach over the middle of the egg. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.Nutritional information - 139 calories; 2.38 grams carbohydrates; 7.22 grams proteinEgg White OmeletServing Size - 1Ingredients -1 teaspoon  olive oil2  egg whites1/4 teaspoon coarse saltChopped herbs such as coriander leaves and spinach.Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with one or filling with spinach /coriander.Nutritional information100 calories; 0.05 grams carbohydrates; 12.9 grams protein Mix Vegetable OmeletServing Size - 1Ingredients -2 teaspoon  olive oil1 egg whole1/2 teaspoon coarse saltChopped herbs such as, chopped tomatoes, beans, carrots, cabbage.Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with all the sauteed veggies.Nutritional information154 calories; 4 grams carbohydrates; 8 grams protein

Eat Spinach and Eggs for Faster Reflexes

Ms. Swati Kapoor, Dietitian/Nutritionist
Have you ever wondered how you automatically respond to situations in so many of your daily activities like suddenly braking while driving, catching a glass before it falls to the ground, etc.?Sometimes we wished we had faster reflexes. And you might be surprised to know that your diet can help you improve your reflexes. This might be possible by certain food substances that are rich in an amino acid “tyrosine”. Tyrosine is a non-essential amino acid, which is used in the synthesis of structural proteins and also plays a role in the production of neurotransmitters. Tyrosine stabilizes the body and helps the brain in its proper functioning.Researchers at Leiden University and the University of Amsterdam have carried out the first-ever study to test whether the intake of tyrosine enhances our ability to stop an activity at lightning speed. Substances that we ingest through our food can determine our behavior and the way we experience our environment.According to the medical research, individuals should get an adequate amount of iron in their diet because iron is required for the production of phenylalanine hydroxylase; this enzyme is responsible for turning phenylalanine into L-tyrosine.Taking tyrosine helps you keep your thyroid working well which indirectly boosts energy and apparently your reaction and thinking speeds. It was also found to be effective at increasing the reaction speed and in boosting the mental performance of thinking and problem solving.Tyrosine is also seen playing its part in the production of dopamine and epinephrine. If the tyrosine intake is low, then this leads to the production of less dopamine which makes you feel stressful. So, tyrosine in your daily diet will even help you maintain your mental capacity.Tyrosine helps fortify the immune system and even nourishes your body, since it acts as a cortisol regulator. It is also a precursor of melanin. Other than this, tyrosine enhances and boosts up the function of the pituitary and adrenal glands in the formation of progesterone hormones.Tyrosine, which can also be synthesized in the body from phenylalanine, is found in many high-protein food products such as almonds, peanuts, chicken, cheese, spinach, eggs, dairy and its product, soy products, beans, sesame seeds, pumpkin seeds, avocados, bananas, etc.According to Leiden cognitive psychologist Lorenza Colzato, “Tyrosine food supplements and tyrosine-rich foods are a healthy and inexpensive way of improving our intellectual capabilities.”

4 Health Benefits of Eggs

Ms. Ashu Gupta, Dietitian/Nutritionist
1. Eggs help to improve performanceEggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg and whole-wheat/low GI bread provides the perfect breakfast to perform well in a challenging environment.2. Eggs can help to iron out problemsMany people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorb-able and usable form of iron in food and more absorb-able than the form of iron in most supplements.3. Eggs improve nutrient adequacy of the dietThe nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food can play in ensuring nutrient adequacy.4. Eggs provide the best quality proteinProtein is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue. Eggs are champions at providing high quality protein. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. A complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue.Egg, milk and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality, with a rating of 100. Compared to eggs, milk is rated at 93 and fish and beef at 75. One egg has approximately the same protein content as 30g cooked meat, fish or poultry. And apart from being the most versatile and best source of protein in our diet, it is also the least expensive.

7 Simple Yet Effective Ways to Get White Teeth

Dr. Saurabh Gupta, Dentist
Here are plenty of benefits of having your teeth white as snow: it helps you to make a better first impression, makes you look younger and boosts your confidence. Let me share with you some simple tips that will help you to make your teeth whiter and, therefore, your smile brighter 1. Colour of your food is important.Cut back on dark drinks such as coffee, cola, black tea or red wine. Those drinks not only stain your teeth, but also can weaken them over time. If you anyway love those drinks, try to use a straw while drinking them, to have less contact with your white teeth.2. What you eat affects your teeth.Avoid (or try to eat rarely) certain foods because they can change the colour of your teeth, such as: soy sauce, ketchup and almost all acidic foods and drinks (lemons, candies, sodas…) Instead, eat more nuts, whole grains, fruits and vegetables rich in fibre and, of course, our best friend is water.Many freshly squeezed citrus fruits, for example, contain concentrated fruit acids which can be harmful for your enamel, especially, if you have sensitive teeth. Try to brush your teeth or rinse your mouth directly after you had this kind of drink.Sugar is a favourite food of bacteria. As we all know, sweet soda drinks can contain extremely huge amounts of sugar which is not at all beneficial for your teeth.Candies and caramel sweets can also create an ideal condition for the growth of bacteria in the mouth. So, try to avoid these ingredients.Dark chocolate, on the contrary, is less dangerous for your teeth because it contains big amounts of cacao beans, which helps to fight bacteria. The higher is the concentration of cacao beans in the chocolate – the better it is for your teeth.Hard cheese is a very good “friend” of white teeth. It’s rich in calcium and is good not only for your teeth, but also for the whole body.The simple and interesting fact is that spicy foods can be great for your teeth, because spices encourage the production of saliva which helps to wash out food’s leftovers. Saliva also contains special substances that naturally fight bacteria in the mouth.3. Brush your teeth regularly.One of the main reasons of all teeth’ problems and stains is bacteria. In order to keep your mouth healthy and your teeth white – brush them regularly. When I was a student, I had a girlfriend who had the most beautiful and white teeth in the world. I asked her: “What is the secret of your amazing looking white teeth?” She answered something like this: “It’s all simple, I brush my teeth after every meal (which means 4 times a day) using a gentle brush and natural toothpaste.” This is a great and simple way to keep our teeth white!Only, keep in mind this: the enamel of your teeth softens by the acidic environment in your mouth after eating, this is why, it’s better to wait at least 30 minutes (after your meal) before brushing your teeth.If you don’t have a possibility to brush your teeth after every meal or 3 times a day, which would be an ideal, try to do it at least twice a day.Another easy tip to keep your teeth white is rinse your mouth thoroughly with water after each meal.4. Brush your teeth the “right” way.Avoid brushing your teeth too hard, not to scrub off the enamel. It’s very important to brush your teeth the right way.Try to spend two minutes bushing your teeth. It doesn’t sound like a lot, but try it, put a timer and you will understand that this is longer that your usual brushing time.Brush your teeth softly, using short circular motions to protect your enamel, don’t forget to reach between your teeth and also brush your tongue for 30 seconds.Finish by rinsing with either water or your mouthwash. Floss your teeth at least once a day. Remember to smile!5. Baking soda for white teeth.Baking soda is a good DIY remedy for getting white teeth, but it’s not an everyday solution to brush your teeth with and it’s not even recommended if your teeth are sensitive. How to use it? First, squeeze your usual toothpaste on the toothbrush, top it up with a small amount of braking soda and start brushing, as usual. You can also brush you teeth using only baking soda, but I find it more comfortable to mix it with the toothpaste. Baking soda treatment can be used once a week during one month, as a whitening treatment. With a frequent use, baking soda can damage your teeth, so be careful not to use it too often. I would recommend to get an advice of your dentist  before trying any self remedies.6. The logical solution to get white teeth – try a whitening kit.There are plenty of good solutions on the market. The big choice is always great! But the number one bestseller about which the whole internet is raving –Crest 3d White Professional Effects Teeth Whitening Strips.It’s easy, quick and simple. It takes only 3 easy steps to a beautiful smile: Peel Apply Reveal Your Whiter Smile. Each version of Crest 3D White Whitestrips is especially designed to provide a specific whitening power. Before buying any whitening treatment – get a professional advice from your dentist.7. Important to know, that without balanced and healthy diet is impossible to have white teeth. For example calcium can only be absorbed into our body with the help of vitamin D, which comes with the food and is synthesised by the body with the sun light. So, let’s start to care about our beauty (and even about our white teeth) from within by eating healthy and feeling happy! What are your tips and secrets to get white teeth? Please, share your thoughts in the comment’s section.Stay beautiful!

Eggs: Are They Bad for Your Cholesterol?

Ms. Swati Kapoor, Dietitian/Nutritionist
Remember seeing the ad on television saying ‘Sunday ho ya Monday, roz khao ande’? It was an initiative taken by the government to bring about awareness about the health benefits of egg which is a cheap and complete source of protein.Eggs have always been known as the perfect way to start your day because of it near perfect dietary composition of nutrients. However, off late there have been a lot of debates about the health benefits of eggs because of the cholesterol content in the yolk.The daily requirement of cholesterol is around 300 mg for a healthy individual and less than 200 mg for those with diabetes. A large egg contains around 186 mg of cholesterol, most of which is in the yolk. Cholesterol in increased amounts is known to be harmful for cardiac health.Cholesterol needs proteins called lipoproteins to move around in blood, and on ingesting eggs concentration of cholesterol in blood increases, especially circulating low-density lipoproteins (LDLs) which are bad cholesterol. However, it's been seen that eating eggs can be beneficial as they increase the amount of high-density lipoproteins (HDLs)—the good cholesterol. People eating three or more eggs per day made bigger LDL- and HDL-lipoprotein particles. These larger LDL shave lesser chances than the smaller ones to enter the artery walls and contribute to the cholesterol load that causes artery-clogging plaque. In the same way, larger HDLs are stronger than smaller ones in the process of removing cholesterol from the bloodstream and, ultimately, from the body.It also depends on person’s body and how it reacts to consumption of eggs. Most of us react to it in a positive way that has least chances of harming the heart.There are individuals known as ‘hyper responders’ who on consuming eggs showed an increase in the amount of cholesterol circulating with lipoproteins, but they were all via large lipoprotein particles. Hence, it turned out to be beneficial for the heart.Eggs are also a good source of lutein and zeaxanthin, which are responsible for much of an egg yolk's color. Both of these carotenoids diminish the macular degeneration which is the leading cause of blindness in people over age 65. Also, lutein seems to inhibit the processes that cause development of atherosclerosis. Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Also, studies suggest that this level of egg consumption may actually prevent some types of strokes. Eggs do increase the cholesterol levels but in such a way that it is beneficial for the body.