Egg
Nepal produces roughly 1.61 billion eggs annually and is currently self-sufficient in egg production,
The average Nepali consumes about 61 eggs per year, which is above the FAO benchmark for developing countries.
Eggs are highly nutritious, providing high-quality protein, essential amino acids, and vital nutrients like choline, vitamin D, and selenium. They promote eye health with lutein, aid brain development, and help maintain muscle mass. Consuming eggs can improve heart health by increasing “good” HDL cholesterol.
The key benefits of Egg include:
- Highly Nutritious: Eggs are packed with nutrients relative to their calorie count, including B12, selenium, and Phosphorus,
- High-Quality Protein: Contains all nine essential amino acids needed for muscle growth and maintenance,
- Brain and Nervous System Health: Eggs are one of the best dietary sources of choline, a nutrient vital for brain development, memory, and mood regulation,
- Eye Health: They are rich in the antioxidants lutein and zeaxanthin, which accumulate in the retina and help reduce the risk of cataracts and age-related macular degeneration,
- Heart Health: Regular consumption increases High-Density Lipoprotein (HDL), the “good” cholesterol, and can lower triglycerides,
- Weight Management: High in satiety, eating eggs can help you feel full longer, potentially reducing overall calorie intake throughout the day,
- Fetal Development: High in folate, which is crucial for healthy pregnancy and fetal neural tube development,
- Bone Strength: They are one of the few natural food sources of vitamin D, which is essential for calcium absorption and maintaining healthy bones and teeth.
While they contain cholesterol, studies show that for most healthy people, eating eggs does not increase the risk of heart disease. The majority of nutrients, including vitamins A, D, E, K, and choline, are found in the yolk, while the white is primarily protein.
Where is it used?
