World Egg Day: Health Benefits of Egg

Medic-ALL (10:10:2014)

Today, we join the whole world in celebrating the World Egg day being the 2nd Friday in the month of October. A day established by the International Egg Commission (IEC) at the Vienna Conference in 1996. The World Egg day serves as a unique opportunity to help raise awareness on the benefits of egg and is celebrated in countries all around the world. 

Eggs are a common food source and have been eaten by humans across the world for thousands of years. They are produced by the female species of many animals but by far the most common choice for consumption is the eggs of chicken. Eggs are one of nature's highest quality sources of protein and contain many key ingredients of life. Hence, several health benefits ranging from brain and muscle development to disease prevention can be derived from egg consumption. 

Health Benefits of Egg

• Strong muscles: the protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

• A healthy brain: eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism.

• Good energy production: eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

• A healthy immune system: Egg contains vitamin A, vitamin B12 and selenium which are key to keeping the immune system healthy.

• Reduces risk of heart disease: Egg is an excellent source of choline which plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease.

• Healthy baby development during pregnancy: nutrients within eggs help to prevent birth defects such as spina bifida.

• Healthy eyesight: lutein and zeaxanthin help to prevent macular degeneration, an eye condition which is the leading cause of age-related blindness. Other vitamins also promote healthy vision.

• Weight loss and maintenance: the high quality of protein within eggs has been found by researchers to keep people energized and feeling fuller for longer. Feeling full prevents unhealthy snacking and reduces overall calorie intake.

• A healthy appearance: some vitamins and minerals within eggs help promote healthy skin and work to prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

Potential Health Risks

People are advised not to eat raw or undercooked eggs. Bacteria can enter the egg through pores in the shells.

Eggs exit the bird's body via the same passageway that feces are excreted from and so there is a risk that bacteria such as Salmonella could enter the egg at this stage. Bacteria can also enter the egg if they are present in the bird's reproductive tract before the shell has formed around the egg's contents.

Storage and cooking

Eggs should be avoided if their shells are cracked or if they are out-of-date. Most advisory bodies recommend that eggs are stored in the refrigerator. if eggs are left out at room temperature they can sweat, making it easier for bacteria to move into the egg and grow. Eggs with cracked shells should not be eaten except the cracking occured while cooking.

Washing eggs is not recommended as this can not only lead to water getting into the egg through the pores of the shell but also remove the protective coating that is put on the outside of the shell by the bird that lays it. 

When cooking eggs properly, they must be cooked thoroughly until the yolks are firm. Scrambled eggs, for example, should not be runny.

If an egg floats in water, it will have enough air within it to keep it buoyant. Although this indicates that the egg is old, it does not necessarily mean that the egg cannot be used. The best way to check whether the egg is safe to be consumed is to crack open the shell; if the contents smell unpleasant or the coloration is unusual then it may not be safe.

It is also possible to tell whether an egg is raw or hard-cooked by spinning it on a flat surface. If the insides are not cooked then they will cause the egg to wobble, while a hard-cooked egg will spin easily.

Finally, we will do well not to Put All Our Eggs in one basket; it is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a balanced diet rather than concentrate on individual foods as the key to good health.

So as we celebrate the World Egg day share this health benefits and tips with your friends and loved ones and make eggs a important part of that nutritious and balabced daily diet.

Ref: 1.International Egg Commission website

2. McIntosh, James. "What are the health benefits of eggs?."Medical News Today. MediLexicon, Intl., 10 Oct. 2014. .

Breast is Best!

It has become increasingly common to hear young mothers express their objection to adopting exclusive breast feeding, moreso for  the medically prescribed duration.

The WHO recommends exclusive breastfeeding for 6 months as the optimal way of feeding infants.Thereafter infants are to receive complementary foods with continued breastfeeding up to 2 years of age or beyond.

Breast milk is the natural first food for babies, it provides all the energy and nutrients that the infant needs for the first months of life, and it continues to provide up to half or more of a child’s nutritional needs during the second half of the first year, and up to one-third during the second year of life.

Breast milk promotes sensory and cognitive development, and protects the infant against infectious and chronic diseases. Exclusive breastfeeding reduces infant mortality due to common childhood illnesses such as diarrhoea or pneumonia, and helps for a quicker recovery during illness.

To enable mothers to establish and sustain exclusive breastfeeding for 6 months, WHO and UNICEF recommend:

• Initiation of breastfeeding within the first hour of life
• Exclusive breastfeeding – that is the infant only receives breast milkmiwithout any additional food or drink, not even water
• Breastfeeding on demand – that is as often as the child wants, day and night
• No use of bottles, teats or pacifiers

Many women however  frown at the mere sound of exclusive breastfeeding for reasons such as cosmetics, talking about the sagging effect of breastfeeding on their breasts mainly. Does breastfeeding actually cause your breasts to sag, or affect the shape or firmness of the breast in any way?

The Fact is...

During pregnancy, the ligaments that support the breasts might stretch as the breasts get fuller and heavier. This stretching could contribute to sagging breasts after pregnancy — whether or not you breastfeed your baby. Sagging breasts may become more noticeable with subsequent pregnancies.

Other factors however also contribute to sagging breasts, including aging and smoking , both of which reduce skin elasticity. Being overweight and having large breasts can have a similar effect.

There are few medical reasons why a nursing mother could be adviced against breastfeeding, for example in ,retro-viral disease positive patients, in order to prevent Mother-Child transmission, even in such cases Mothers could still opt to adopt exclusive breastfeed and stop abruptly and completely when other foods are to be introduced. Most mothers on medications for chronic conditions can breastfeed safely. - Please check with your Obstetrician.

It is important to note that Mothers make healthy milk even if their own eating habits are not nutritious. Tattoos, piercings and breast surgery often do not affect breastfeeding.

Even though it has numerous benefits, breastfeeding can have it's challenges. A common problem faced by first timers is sore nipples. If after a minute of breastfeeding, pain is felt , the positionong of the baby's mouth should be checked. It should cover more of the areola below the nipple than above with the chin and nose of the baby touching the breast with the lips splayed out. Lotions should be avoided when attempting to relieve dryness, water and breast milk are best for healing the nipples.

A hard breast lump, soreness or redness may be the result of a clogged duct. Long stretches between feeding should be avoided to prevent clogging. Warm water compress or light massage could help stimulate milk flow. Unrelieved clogs can however lead to mastitis.

So do not let the fear of manageable problems or that of sagging breasts stop you from breast-feeding. To help maintain the appearance of your breasts at any stage of life, make healthy lifestyle choices. Include physical activity in your daily routine. Eat a healthy diet. If you smoke, ask your doctor to help you quit

Remember, breast is best for babies. Breastfeeding also contributes to the health and well-being of mothers; it indeed helps to space children, reduces the risk of ovarian cancer and breast cancer, increases family and national resources, is a secure way of feeding and is safe for the environment.

Ref: WHO Nutrition,

        Mission Breastfeeding Centre,

        Mayo Clinic 

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