Egg whites for many purposes

Eggs have been a staple part of our diets. But due to the cholesterol content in the yolks, they started gaining a bad reputation. Egg whites have become very popular due to their high protein and low cholesterol content. However, egg whites, once separated from the yolk,one cup has twenty-six grams of protein. Since egg whites are used in all kinds of food dishes such as egg white omelets, breakfast sandwiches, and salads.They also blend well and cook quickly.

It was assumed that the entire egg contained cholesterol, but now its usage has increased.

Furthermore, other than being a good source of protein,
egg whites were shown to also contain essential minerals including;

- Potassium

- Magnesium

- Calcium

- Phosphorus

- Copper

- Zinc

- Iron

However, egg whites are a bit high in sodium (403 mg) so anyone with
special sodium dietary restrictions should consult a physician before
adding egg whites to their diet.

The egg white is also a good source of riboflavin and selenium along
with essential vitamins such as folate, B12, niacin betaine and
choline.

The yolk is certainly high in cholesterol but as with any
cholesterol-rich food, egg yolks also contain essential nutrients and
fatty acids. The egg white has a lot less nutrients than the yolk, but
it is still a healthier choice over the whole egg.

Due to their high protein content, egg whites are recommended to
chemotherapy and renal patients. 

Overall, eggs are good for the immunity system and have been used to
treat cataracts, skin degeneration and help to build strong bones.
Body builders use egg whites to boost protein levels.

There are several ways to incorporate egg whites into your diet.
Separate the white from the yolk by passing it back and forth between
the broken shells into a bowl sprayed lightly with cooking spray and
microwave. The fully cooked egg can then be eaten as it is or on a
sandwich.

Considering the nutritional value of egg whites, especially their
high protein content, egg whites are a healthy addition to your daily
diet. They’re easy to cook, versatile and are relatively inexpensive.

They make a great part in high protein diets and also in high calorie diets for people who are very lean.

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Sanjana Shenoy

About Sanjana Shenoy

A dietitian from Mangalore, India. A post graduate diploma holder in “Dietetics” and a university topper from Welcomgroup School of Hotel Administration from the prestigious Manipal University. At present working as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. Consultant for corporates like Infosys and others, conducting talks and presentations for various associations and local television shows.

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3 Responses to Egg whites for many purposes

  1. Balaji October 30, 2008 at 4:23 pm #

    First of all congrats for being the University topper. I went through ur article on egg whites. I think its going to be of great help for me. I am begning my workouts soon and this was the best place to know what to eat and what not. I am going to have a great diet plan. All thanks to u.

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