Eggs are a treasured ‘breakfast food’ in most parts of the world. People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken. Mostly eaten for breakfast, and unlike cereals and yoghurt, eggs only contain one ingredient – "eggs”. They don’t contain sugar or carbs either, making them one of the least expensive sources of high-quality protein.

In Rwanda, eggs also feature in many local lunch and dinner buffets, as a salad.

They are a readily available low-priced food in Rwanda, with exotic eggs (non-local) at Rwf 100, and local eggs at Rwf 120 apiece.

Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, says without a doubt, there are numerous benefits to eating eggs on a daily basis.

He says that not only do eggs provide high-quality protein; they also contain vitamins and minerals, omega-3 fatty acids and antioxidants.

"And this means they can make a valuable contribution to daily nutrient requirements,” he says.

Nutritional value

Bukaba says most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals, and antioxidants.

Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein.

The main functions of protein in the body are to build, Bukaba says, strengthen and repair or replace things, such as tissue.

"Consuming eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance,” he says.

Private Kamanzi, a nutritionist at Amazon Cabinet Clinic in Remera, Kigali, says eggs contain several vitamins and minerals that are essential parts of a healthy diet.

In fact, he says, eggs are loaded with nutrients, some of which are rare in the modern diet.

Consuming eggs on a regular basis is important as they contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively, Kamanzi says.

Additional benefits

Kamanzi says losing weight improves one’s health in general, as it keeps non-communicable diseases at bay.

He goes on to add that nutrient-dense and a great source of high-quality protein, eggs are one of the healthiest foods one can eat for weight management.

Studies have found that eating eggs can make one feel full for longer by increasing levels of a hormone that helps one feel satisfied after eating.

Bukaba says eating eggs can also help reduce variations in glucose and insulin levels which can have benefits for weight management.

"Eggs are packed with high-quality protein which makes them ideal as part of many different dietary patterns that can assist people to manage their weight,” he says.

He explains that the high satiety levels of eggs lead to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, therefore, including them in your breakfast is essential.

Fight against diseases

Louise Uwimbabazi, a Kigali-based nutritionist, says the vitamin A, B-12, and selenium in eggs help keep one’s immune system strong.

She goes on to mention that eating eggs has proved to lower the risk of heart disease.

The nutritionist explains that the choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart diseases.

Furthermore, she says, eggs are also good for pregnant women.

"For a healthy pregnancy, consuming eggs on a regular basis is important as they contain folic acid, which may help prevent congenital disabilities, such as spina bifida,” says Uwimbabazi.

The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Studies show that egg white and yolk are both rich sources of protein. Around 12.6 per cent of the edible part of an egg is protein.

Uwimbabazi says consuming eggs appears to increase levels of HDL cholesterol and reduce levels of LDL cholesterol.

In addition, she says, eggs are low in saturated fat. As a result, their effect on blood cholesterol levels is likely to be clinically insignificant.