Eggs are the ultimate convenience food and powerhouse of nutrition packed with protein and range of 18 vitamins and minerals. Eggs can be consumed as breakfast, lunch, snack or dinner. It comes packed in its own shell so it is always hygienic.
In India most commonly used bird eggs are those from the hens. Duck, goose and quail eggs are occasionally used for gourmet food. Roe and Caviar are edible eggs produced by fish.
Please note that henceforth in this article wherever I mention egg it would mean eggs from hen.
Nutrition from eggs
As per NECC, per egg nutritional chart for egg is as below:
1. Calories : 80
2. Protein : 6.3 grams
3. Carbohydrates : 0.6 grams
4. Total Fat : 5.0 grams
5. monounsaturated fat : 2.0 grams
6. polyunsaturated fat : 0.7 grams
7. saturated fat : 1.5 grams
8. Cholesterol : 213 milligrams
9. Sodium : 063 milligrams
Eggs are an excellent source of high quality protein (i.e. they contain all the essential amino acids) as well as many B vitamins. The nutritional value of an egg is divided between the egg white and the egg yolk. The white contains more than half the egg's total protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium, and sulphur and all the egg's zinc.
The yolk contains all of the fat in the egg and a little less than half of the protein. It also contains the fat-soluble vitamins A, D, and E. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also provides vitamin B 12 and folic acid, and the minerals iron, calcium, copper and phosphorus.
To sum it up, the whole egg is one amongst the most nutritious foods on the planet, containing a little bit of almost all the nutrient we need except for Vitamin C. Omega 3 enriched eggs are even better.
Eggs for Babies
1. Babies can be given egg yolks from 8th month but it should be fully cooked.
2. Egg whites are one of the top allergens so it is best avoided till your baby's first birthday.
3. If your family has history of egg allergy then it is better to wait to introduce egg yolks till the baby is 1 year old.
4. For the first time, give cooked egg yolk in small quantity to the baby.
5. It is common for babies to show bad reactions like throwing up after egg is introduced for the first time. This is sensitivity and not allergy towards the food. If your child faces this problem then wait for few months before trying again.
6. Egg allergy would show symptoms like flushing, swelling, wheezing and increased heart rate. In such scenario, contact your pediatrician immediately.
7. Do not be disheartened if your baby is allergic to eggs. Almost all kids overgrow this allergy by age of 5.
Eggs for Toddlers
1. Toddlers can be fussy eaters. It becomes a challenge for mothers to fulfill their daily nutrient requirements. Eggs are healthy source of energy and can provide long lasting energy and promote brain growth for the little ones.
2. However eggs are potential source of allergy hence never give raw or under cooked egg to your kid. If there is history of egg allergy in the family, please consult your pediatrician before serving eggs to your toddler.
3. One egg daily can be safely given to a toddler.
4. Prepare eggs in a healthy manner using only a dash of oil instead of loads of butter to instill good habits at an early stage.
5. Eggs can be given to toddler at any time of the day. It can also be packed in lunchbox for them to take to school. Boiled eggs are most convenient to take with you when travelling.
Also read more about: Healthy Egg snack for your toddler, Series of quick and easy egg recipes: Egg Muffin, First Food: Egg Porridge, Series of quick and easy egg recipes: Sneaky egg cutlet, Series of quick and easy egg recipes: French toast, Quick and easy Egg recipes: Baked Eggs