Eggs are a good source of high-quality protein and are versatile. You can make poached, boiled, or scrambled eggs without many efforts. Eggs are a healthy breakfast, and naturally, you’d want to include them in your child’s diet. But you may also wonder if there’s a limit on how many eggs your child should eat and question their benefits and side effects, if any. Here’s everything you need to know about adding eggs in your child’s diet.
Nutritional Value of Eggs:
The table below represents the nutritional value in 100 grams of eggs.
| Nutrients | Quantity per 100 g |
| Protein | 12.56 g |
| Carbohydrates | 0.72 g |
| Cholesterol | 372 mg |
| Water | 76.15 g |
| Sugar | 0.37 g |
| Iron | 1.75 mg |
| Sodium | 142 mg |
| Folate | 0.047 mg |
| Niacin | 0.075 mg |
| Zinc | 1.29 mg |
| Calcium | 56 mg |
| Magnesium | 12 mg |
| Riboflavin | 0.457 mg |
| Vitamin A | 0.16 mg |
| Vitamin D | 0.002 mg |
| Vitamin K | 0.003 mg |
| Vitamin E | 1.05 mg |
| Vitamin B-6 | 0.170 mg |
| Vitamin B-12 | 0.009 mg |
Various Types of Eggs:
Eggs are available in various varieties, some of which include:
- Cage-Free Eggs: Cage-free eggs are those eggs that originate from hens that are let free around a specific allotted area where they can roam and lay eggs in self-built nests.
- Free-Range Eggs: Free-range eggs are those eggs that originate from hens that are let free in the open for a specific time period of the day.
- Organic Eggs: Organic eggs originate from hens that are fed on a vegetarian or organic diet. These hens are generally let in the open rather than being stuck in the cages.
- Vegetarian Eggs: Vegetarian eggs originate from hens that are strictly fed vegetarian diet, free from any kind of non-vegetarian food. These are different from organic eggs laying hens as in this case hens are not let out in the open as they may consume any worms or insects.
- Pasteurized Eggs: Pasteurized eggs are those eggs that are treated before they are sold in the market. These eggs undergo a pasteurization process where the eggs are preheated so that the bacteria get eliminated before anyone consumes them.
Benefits of Eggs for Children:
The benefits of serving eggs to children are many, some of which are highlighted below:
- They Provide Protein: Protein helps in cell creation as well as recreation and also provides kids with the required energy for their everyday activities.
- They are a good source of iron: Iron is required for maintenance of healthy blood cells, boosting a child’s growth and providing oxygen to every part of the body. Eggs can help meet a child’s requirement of iron.
- Eating eggs can help in the brain development of a child: Eggs contain choline, which helps kids in their brain development. Choline helps in boosting learning process and memory, which is an essential part of a child’s growth.
- They help strengthen the immune system: Eggs contain selenium and zinc, which help in boosting the immune system of a child. Selenium creates free radicals which help in killing harmful bacteria and zinc helps in maintaining the good cells that fight the microorganisms.
- Great Source of Vitamins: Eggs contain all types of vitamins such as Vitamin A, D, K, E and also Vitamin B-6 and B-12. Eggs also contain folate, riboflavin, and niacin. All these vitamins help in one way or the other in a child’s growth. Like, Vitamin D is good for bone strength; Vitamin A is known to be good for eyes, vitamin B-6 for boosting brain development and B12 for plummeting anaemia.
- They are a rich source of fats: Eggs contain the right balance of both the saturated and unsaturated fats, which in turn makes it a perfect food item for kids. Eggs can be provided to kids without any risk of obesity but try serving boiled eggs rather than the fried ones.
- They are easy to digest: As eggs contain the right balance of fats, it helps in better digestion in kids. Better digestion is important in kids as their system is still in the development phase.
- Promote Eye Health: Eggs contain lutein and zeaxanthin which help improve eyesight and also helps in safeguarding eyes against the harmful UV rays.
How Many Eggs Can a Child Eat in a Week?
You can include 1-2 eggs daily in your child’s diet but not more. Eating too many eggs might lead to indigestion in children.
Can a Child Eat Raw Eggs?
A child should never be served raw eggs or even partially cooked eggs as it may carry a lot of diseases along with it due to high bacteria content in them.
Can Eating Eggs Cause Salmonella Poison in Children?
Eggs should never be eaten uncooked as they carry a risk of salmonella poisoning. Although people overcome such poisoning naturally, kids don’t, as kids have a weak immune system.
Precautions to Take While Serving Eggs to Kids
Here are a few pointers you should remember when serving eggs to your children.
- Serve only fresh eggs.
- Fully cook or boil the egg before serving to a child.
- Consult a doctor before serving eggs to your kids, in case you have a history of allergies.
Without a doubt, eggs are super healthy and can benefit a child, but only if consumed in moderation. So remember this while including eggs in your child’s breakfast, lunch, or dinner.