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Egg Whites: A Wonder Food for Maintaining Beauty and Optimal Health
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Egg Whites: A Wonder Food for Maintaining Beauty and Optimal Health

Last Updated on Feb 11, 2017
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What is Egg whites?

Egg whites are the clear liquid portion of the whole egg, obtained by excluding the yellow colored yolk. It is also called as albumen. It is the concentrated source of egg proteins. Albumen is considered a high biological value (HBV) protein since it contains most of the essential amino acids in desirable amounts. Egg white proteins are of various types such as ovalbumin (constitutes 55% of egg white protein), conalbumin (constitutes 13% of egg white protein), ovomucoid (constitutes 10% of egg white protein) and other proteins which constitute small portions of egg white proteins are ovomucin, lysozyme, avidin & ovoglobulin.

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The bioavailability of albumen is high in the body, i.e almost 100% of this egg white protein is absorbed by the body. Albumen contains the solute component in our blood and hence maintains the osmotic pressure of blood due to its high molecular weight.

Egg Whites for Beauty and Good Health

Apart from it being a rich source of egg proteins, egg whites are also a rich source of other essential nutrients such as niacin, selenium, biotin, magnesium, potassium, riboflavin and sodium. Egg whites are used separately mainly in baking since it acts as a good leavening agent and contributes in imparting a light texture to the finished product. Various types and consistencies of egg white foams are used to make a variety of dishes such as meringues, cakes, souffle, ice-cream and custard.

Health Benefits of Egg Whites

Weight Management

Egg whites being a low-calorie food, ensures it a perfect wholesome food to be supplemented in a weight loss diet regime. About 100 grams of egg whites contribute to just 52 calories. A single large egg contains approximately 30 grams of egg white. So the calories contributed by egg white from a single egg count to approximately 16 calories. Controlling calorie intake in each meal is one of the strategies for knocking off extra pounds, so egg whites do just that.

Building Muscle Mass

Rich in good quality, HBV proteins, albumen contributes in muscle protein synthesis and hence facilitates the growth of lean body mass. Studies have been carried out, wherein egg white proteins were supplemented prior to an exercise regime and later was compared with carbohydrate supplementation. It was observed that fat-free mass and muscle strength were increased in the group, which were supplemented with egg white protein.

Egg Whites Help Build Muscle Mass

Controlling Blood Pressure

Egg whites are a good source of potassium, which helps control blood pressure. Recent studies have found an egg white peptide which functions similar to anti-hypertensive medications  in suppressing high blood pressure. The two anti-hypertensive peptides isolated in the eggs were ovokinin and ovokinin 2-7.These peptides from egg whites have been found to block the action of a powerful enzyme, which raises blood pressure.

Stabilizing Dyslipidemia

Dyslipidemia is the elevated levels of plasma cholesterol, triglycerides and low density lipoprotein (ldl) cholesterol levels that increase the risk of heart disease. Egg white intake has shown to reduce total cholesterol, triglycerides and improve high-density lipoprotein (HDL) cholesterol which is good cholesterol. Unlike whole egg intake, egg white intake doesn’t pose the risk of causing dyslipidemia.

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Beauty Benefits

Egg Whites for Skin

Egg whites are rich in collagen, which helps in enhancing skin tone and gives a radiant glow to the face. Egg whites act as a bleaching agent which clears the skin pores of acne and blackheads. Face masks prepared with egg whites serve as an effective exfoliating scrubs which prevent pimple outbursts on facial skin. It also tightens pores hence reducing the occurrence of wrinkles. Applying a layer of whisked egg whites beneath the eyes and rinsing with cotton balls soaked in warm water helps to get rid of puffy eyes.

Egg Whites for Hair

Egg whites contain several protective enzymes and proteins, which protect the hair from the roots as well as the hair shafts, and gives a healthy shine and volume to the hair. Applying egg white masks to oily hair helps get rid of excess oil from the scalp and prevents fungal infections of the scalp. These infections may give rise to dandruff and cause hair loss which can all be prevented by use of egg whites.

Egg Whites Promote Healthy Hair Growth

Recipes Using Egg whites

Egg White Biscotti (Makes 10-20 biscottis)

Ingredients

  • 125 g mixed nuts (Well roasted and cooled)
  • (50g almonds & 75g unsalted pistachios)
  • 3 egg whites
  • 1/2 cup caster sugar
  • 3/4 cup plain flour, sifted

Method

  1. Preheat oven to 180˚C.
  2. Beat egg whites until stiff peaks form. Add sugar gradually, beating constantly until mixture turns thick and glossy and all sugar has dissolved.
  3. Add sifted flour and nuts. Gently fold together until well-combined.
  4. Spread into prepared tin and smooth the surface.
  5. Bake for 30 minutes or until the top is very lightly browned. Remove from oven and cool in tin.When cooled, preheat oven to 160˚C.
  6. Using a sharp serrated knife, slice loaf into thin slices. Spread slices onto lined baking trays and bake for 8 minutes, turn slices over and bake a further 8 minutes, or until they turn lightly golden and crisp.
  7. Cool completely before serving.
Egg White Biscotti

Vegetable Egg White Wraps (Serves 2)

Ingredients

  • 2 Tbsp Spring onion (finely chopped)
  • 5 to 6 stalks Asparagus (chopped into half inch pieces)
  • 1/4 cup Red bell pepper (chopped)
  • 5 Egg whites (obtained from 5 large eggs)
  • 1/8 tsp Garlic powder
  • 1/4 cup Swiss Cheese (shredded)
  • 2 multi-grain or whole wheat wraps (cut in half crosswise)
  • 1 tbsp olive oil

Method

  1. Add 1 tbsp of olive oil in a non-stick pan and heat over medium heat.
  2. Add onion, asparagus and red bell pepper and sauté for 4 to 5 minutes, until the vegetables are well-cooked and crisp. 
  3. Reduce the heat to low and gradually add the whisked egg whites. Using a spatula, lift the edge of eggs, and allow the uncooked eggs to flow to the bottom of the pan.
  4. Cook until the egg whites are set but still moist. Sprinkle garlic powder on the mixture and stir in the shredded cheese.
  5. Place the multi-grain or whole wheat wraps on a microwave plate.
  6. Cover over the wraps with a paper towel. Microwave on high heat for 10 to 15 seconds or until warmed.
  7. Place about 1/2 cup of the above mixture in center of each wrap.
  8. Fold the other side of the wrap on the mixture to resemble a sandwich.

Nutrition Facts for Egg White

The nutritional values of "Egg White" per 100 grams are:
Nutrition Summary
Total Calories 351
Protein 76.9 g
Fat 0.4 g
Carbohydrate 4.2 g
NutrientsAmount%Daily Value
Calcium, Ca 83 mg 8.3 %
Copper, Cu 0.23 mg 11.5 %
Iron, Fe 0.23  mg 1.28 %
Magnesium, Mg 67 mg 16.75 %
Manganese, Mn 0.07 mg 3.5 %
Phosphorus, P 83 mg 8.3 %
Potassium, K 1042  mg 29.77 %
Selenium, Se 116.8 mcg 166.86 %
Sodium, Na 1156 mg 48.17 %
Zinc, Zn 0.15 mg 1 %
Vitamin A 0  IU 0 %
Vitamin C 0 mg 0 %
Vitamin B6 0.02 mg 1.15 %
Vitamin E 0 mg 0 %
Vitamin K 0  mcg 0 %
Riboflavin 2.16  mg 127.18 %
Thiamin 0.04 mg 2.33 %
Folate, DFE 89  mcg 22.25 %
Niacin 0.68  mg 3.38 %
Sugars 0 g
Fiber 0  g 0 %
Cholesterol 0 mg 0 %
Water 14.62 g
Carotene, alpha 0 mcg
Carotene, beta 0  mcg
Choline 8.4 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

References:

  1. The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use? - (https://www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/)
  2. New evidence that egg white protein may help high blood pressure - (https://www.acs.org/content/acs/en/pressroom/newsreleases/2013/april/new-evidence-that-egg-white-protein-may-help-high-blood-pressur.html)
  3. Smart Ways to Use Egg Whites in Your Beauty Regimen - (https://www.earlycare.org/content/smart-ways-to-use-egg-whites-in-your-beauty-regimen.html)

Latest Publications and Research on Egg Whites: A Wonder Food for Maintaining Beauty and Optimal Health

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