Did you know that eggs can literally be a “complete food” for children, especially in growing age? Eggs have been known as one of the essential food sources in the human diet since ancient times. Eggs are rich in protein, vitamins and minerals and are useful for children. In this article, you will learn about 12 egg rules for children.
Top 12 benefits of eggs for children’s health
Eggs have many benefits for children. In this article, we want to talk about the benefits of eggs for children so that you can be encouraged to include this food in your child’s meals with knowledge and awareness. The following are the most important benefits of eggs for children’s health:
1. Eggs can be effective for providing protein
Eggs are a complete protein food. Each egg is 6 grams Protein has in itself Proteins are the basic structure of children’s bodies and are necessary for the production of new cells and cell regeneration. It should be said that eggs help children grow and become stronger.
2. Eggs contain lutein and zeaxanthin
According to the data of the Center for Disease Control and Prevention, about 6.8% of children under the age of 18 face eye and vision problems. Eggs are an excellent source of lutein and zeaxanthin, nutrients to maintain eye health are necessary These substances keep the eyes sharp and reduce the effects of macular degeneration. Also, they guarantee the health of the retina.
3. Eggs contain choline
Choline helps build cell membranes. It is also very important for brain development. Choline is responsible for brain molecules that transmit nerve signals. Each egg contains about 100 micrograms of choline.
4. Contains eggs Omega 3 is
Omega-3 is a healthy fat found mainly in fish, but it is not the only source of this vitamin. Eggs also have a significant amount of omega-3. Omega-3 is essential for children in that it helps in early brain development and cognitive memory. It can also lower blood triglycerides, reduce inflammation, and help with overall heart health in addition to preventing plaque build-up in the arteries.
5. Eggs are rich in vitamin D
Eggs are an excellent source Vitamin D is Vitamin D is very important for bone health in growing children. In addition to vitamin D, zinc, lutein, and zeaxanthin in eggs contribute to bone health. They will increase the strength of the bones by strengthening the muscles of the body. Research shows that the height and weight of children who eat eggs are better than children who do not like eggs.
6. Eggs help the health of hair and nails
Eggs contain essential amino acids that help grow healthy nails and hair. Many children have a habit of biting their nails or their nails are brittle. Eggs, due to the presence of these nutrients, will cause the nails to grow quickly.
7. Eggs have a perfect balance of fats
Eggs have the right balance of saturated and unsaturated fats, which makes them a great snack for children. These fats are useful for the body and do not cause obesity in children. For this reason, you can include eggs in your child’s meals without worrying about obesity.
8. Eggs have little cholesterol
Eggs have little cholesterol, so they are not harmful. In fact, egg consumption leads to an increase in HDL (good cholesterol). The best way to prepare eggs is to boil them. In this case, the harmful cholesterol of this food is reduced and does not harm the child’s health.
9. Eggs contain vitamin B12
Eggs are an excellent and rich source of vitamin B12. Vitamin B12 is necessary for nerve health. This vitamin is also known as cobalamin, which is one of the tonic substances for the development of the brain and nervous system of the child.
10. Eggs contain folic acid
Folic acid, soluble in water, is one of the essential substances for children’s neurological health. Folate deficiency can lead to weakness and nerve damage. Therefore, consuming eggs is necessary to get the right dose of folic acid.
11. Eggs contain some sugar
A medium raw egg weighing about 44 grams has only 0.3 grams of carbohydrates and 5.5 grams of protein. A balanced consumption of eggs can help children have sustained energy without affecting their blood sugar levels. In addition, eggs contain several rare vitamins and minerals that help maintain the overall health of children.
12. They keep children full for longer
Including eggs in children’s meals can increase their feeling of fullness. Research shows that eggs can increase metabolic activity by increasing hormones (ghrelin and leptin) that promote satiety, being rich in quality protein that takes longer to digest, and prolonging the time that food stays in the stomach. keep full for a longer period of time.
How many eggs can children eat during the day or week?
There is no specific limit to the number of eggs a child can consume per week. But it is generally believed that four eggs a week are enough. This number of eggs ensures that the nutrients needed by the child’s body are provided and the risk of increasing cholesterol due to excessive consumption is reduced.
Eating one egg a day is not harmful for a child. Give eggs to children with a combination of delicious and healthy foods to benefit from all the nutrients and avoid excessive consumption of eggs alone.
Tips on including eggs in children’s meals
If your child is malnourished and does not eat eggs, you can use different methods to include this food item in his meals. Some ways to include eggs in children’s meals:
- Add small portions of eggs to their favorite foods, or include them in familiar foods, such as sandwiches, pasta, and baked goods.
- Involve children in preparing meals to learn about different ways to cook eggs.
- Change the texture of the eggs by using different cooking methods to see which method they like best.
- Use different seasonings such as sauces, herbs or spices to change the color and taste of the egg.
- Do not use food as a reward for their behavior. Also, do not force the child to eat food he does not like by scaring, punishing, threatening or bribing him.
How to store boiled eggs?
Sometimes it happens that you boiled the egg, but for whatever reason, you didn’t have a chance to eat it or you couldn’t finish it. To store these eggs, you can do the following:
- How to store boiled eggs with skin: Keeping the skin on the eggs is great because it acts like a shield. When the eggs are done cooking, place the eggs in a bowl of cold water to cool them quickly. Once they are cool, dry them well with paper towels, making sure they are not too wet. Then put the eggs in a closed container. If you just have a zip-top bag, that’s fine, but a sturdy container is best to keep the shells intact. In this case, you can keep these unpeeled eggs in the refrigerator for up to a week.
- Storage of peeled eggs: Place the peeled eggs in a bowl and cover with enough cold water. Now keep the bowl uncovered in the refrigerator for two to three days. If the egg is going to stay in the fridge for a few days, you should change the water every day to keep it fresh. Remember, if your eggs sit out for more than two hours, you should throw them away to reduce the risk of food poisoning.
Eggs, the golden key for children’s nutrition
Eggs are not only a rich source of protein and essential nutrients, but also a flexible food item with a variety of recipes in different dishes that can help improve children’s physical and cognitive health. From promoting hair and nail growth to maintaining eye and brain health, eggs have countless benefits. However, it is important to cook and store this food properly and give it to malnourished children in creative ways. By doing this, you not only improve children’s nutrition, but also encourage them to follow healthy eating habits. If you have experience about encouraging children to eat eggs, share with us.
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