BENEFITS OF EGGS AND COCNUT MILK

EGGS

Both the egg white and yolk are rich in nutrients, including proteins, vitamins and minerals. The yolk contains fat-soluble vitamins (such as vitamins D and E) and essential fatty acids; while most of the protein is found in the egg white.

Eggs are an important and versatile ingredient for cooking, and their particular chemical make-up is key to many important baking reactions. There are lots of different types of egg, the most common being chicken, while more gourmet choices might include duck, goose and quail.

Nutritional benefits of eggs

One medium chicken egg (boiled) contains:-

84 kcal / 351 KJ

8.3g protein

5.7g fat

1.6g sat fat

18mcg folate

1.89mcg vitamin D

health benefits of eggs

1. Highly nutritious:-

Whole eggs are nutritionally rich, supplying almost every nutrient you need. They are useful sources of some of the hard to get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, which we must obtain from our diet.

Furthermore, if you choose brands enriched with omega-3 fatty acids, due to the diet the chickens are fed, you’ll benefit from higher omega-3 fatty acids as well as fat soluble vitamins such as vitamins A and E.

2. May support heart health:-

Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.

3. Source of choline:-

Eggs are one of the best dietary sources of choline. This little talked about nutrient is needed by everyone of us for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breast feeding, when an adequate supply of choline is essential for normal brain development.

4. May support eye health:-

As we age its normal for our vision to start to deteriorate but there are some useful nutrients, obtained from a balanced diet, which may help support eye health. Eggs are one example of an eye-friendly food. The yolk contains large amounts of carotenes, of particular note are lutein and zeaxanthin, which are important for preventing macular degeneration and cataracts. Eggs are also a source of vitamin A which is key for good eye sight.

5. May support weight management:-

Eggs are rich in protein, which is more filling than either fat or carbohydrate. As a food choice, eggs score well, being high on the satiety index, a measure of how filling a food is. In fact, studies show that an egg breakfast is more sustaining than the equivalent calorie counted carb breakfast and, what’s more, may help reduce your calorie intake later in the day.

Are eggs safe for everyone?

Salmonella{usually caused by eating raw or undercooked meat, poultry, and eggs or egg products or by drinking unpasteurized milk} food poisoning has been a concern, especially if eggs are eaten raw or undercooked. However, following changes in production protocols, the Food Standards Agency (FSA) has changed its guidelines.

Another safety concern regarding eggs is that they are a common food allergen, particularly among young children. Although most children outgrow an egg allergy by the time they go to school, some cases do persist into later childhood and sometimes even adulthood.

EGG VEG OR NON-VEG?

It sounds bizarre because eggs develop to give chickens so…? Well, most of the eggs that are sold at our grocery stores and markets are unfertilized eggs, meaning there’s barely a chance that these eggs would have hatched to give chickens.

Once a hen reaches 6 months of age, she begins to lay eggs almost every day and she can do so without having to mate. These eggs are unfertilized and therefore are not capable of turning into lifeforms.

Eggs contain three parts- the yolk, the whites(albumen) and the shell. The egg whites are completely vegetarian and have absolutely no animal cells present in them. The egg whites are the suspension of the protein albumen in water. So egg whites and all products containing eggs whites are entirely vegetarian.

COCONUT MILK

The coconut (Cocos nucifera) belongs to the palm family (Arecaceae) and grows in abundance throughout Malaysia, Polynesia and southern Asia. Although typically considered a nut, coconuts are in fact classed as a fruit, being a one-seeded drupe. Nearly all parts of the coconut can be used, including the water, milk, flesh, sugar and oil. It’s worth noting, however, that unlike coconut water, the milk does not occur naturally and is made by mixing coconut flesh with water.

Nutritional profile of coconut milk

A 100ml serving of canned coconut milk:-

169 calories/ 697KJ

1.1g protein

16.9g fat

14.6g saturated fat

3.3g carbohydrate

Coconuts contain significant amounts of fat, and although canned coconut milk is available as a reduced-fat product with approximately half the fat of the regular product, you may need to check the coconut content because it will impact the creaminess of your dish.

Top 5 health benefits of coconut milk :-

1. Contains medium-chain fatty acids:-

Coconuts contain significant amounts of fat, but unlike other nuts, they provide fat that is mostly in the form of medium-chain saturated fatty acids (MCFAs) – in particular, one called lauric acid.

What this means is that the fatty acids in coconut oil are made up of a chain of six to 12 carbon atoms, as opposed to the more than 12 found in long-chain fatty acids. This difference in structure has all sorts of implications, from how the fat in coconut milk is digested to how it may influence your body.

2. Is lactose-free:-

Unlike cow’s milk, coconut milk is lactose-free, so can be used as a milk substitute for those with lactose intolerance. Lactose is the main type of carbohydrate in all mammalian milk, including human, goat and sheep. It's made up of two sugars, and your body needs an enzyme called lactase to adequately digest it. It’s this enzyme that's lacking in those with lactose intolerance.

Coconut milk is also a popular choice with vegans and makes a great base for smoothies or milkshakes and can be used as a dairy alternative in baking.

3. Has anti-inflammatory, anti-microbial and anti-fungal properties:-

About 50% of the MCFAs in coconut oil are a type called lauric acid, which is converted in the body into a highly beneficial compound called monolaurin, an antimicrobial, anti-fungal and anti-inflammatory that destroys a wide variety of disease-causing organisms. It's therefore thought that the consumption of coconut milk and other coconut-derived foods may help protect the body from infections and viruses.

4. May support cardiovascular health:-

MCFAs are rapidly metabolised into energy in the liver; it’s because of this that unlike other saturated fats, MCFAs are used up more quickly by the body and are less likely to be stored as fat.

Research is mixed, but some recent studies are suggesting that the fats from coconut may not have such a detrimental effect on blood lipids, cholesterol balance and cardiovascular health as once thought. This is certainly one area of research to watch.

It should be noted, however, that due to large variances in diet and lifestyle patterns within the various studies, the findings to date may not be conclusively applied to a typical Western diet.

5. May reduce stomach ulcers:-

One animal study found coconut milk reduced the size of a stomach ulcer by the same amount as that of an anti-ulcer drug. Further studies confirm the mechanism for this is partly due to the milk’s anti-inflammatory properties in combination with positive effects on the growth of the mucosa.

Is coconut milk safe for everyone?

Allergic reactions to coconut are rare, although contact dermatitis and sensitization to the tree pollen is more often seen.

Coconuts are one of those foods that oscillate between the ‘good’ and ‘bad’ food camps. Coconut milk, especially the lower-fat variety, can be used in moderation (up to two times per week). However, The British Heart Foundation recommends swapping saturated fats and sources of them, including coconut oil, for unsaturated varieties.