Muthu (16 years old) is disappointed with his body figure because he is soo skinny.

His father told him to take eggs every day but he doubts about his father suggestion as he knows that eggs contains cholesterol which can lead to heart disease, he decides to take only the egg white. One week later, he comes to know that actually the egg yolks contain almost half the protein in an egg. Throwing away the egg yolk means throwing away the protein !!
In this case, firstly, try to find the right kind of egg which is the most suitable for our body. One of them is the pastured eggs, meaning eggs from chickens that are free to forage for grass and insects, are of much higher nutritional quality than eggs from confinement chickens. The marginal increase in value, of course, is found mostly in the yolk. Insects provide a higher DHA content, found exclusive in the yolk, and grass provides a higher vitamin E and carotene content, also found exclusively in the yolk. Egg yolks from pastured chickens are thus a powerful supplement to a healthy diet or a superfood which providing necessary nutrients in which the Standard American Diet is deficient. Additionally, you may be able to find roadside stands in your area that sell eggs from pastured chickens. Be sure to inquire about the farming practices, to make sure that the chickens are able to forage for both grass and insects. About the differences between egg yolk and the white egg, I had found that egg yolks are indeed full of cholesterol and contains most of the nutrioent in an egg than the white egg. Like most cholesterol-rich foods, they are jam-packed full of important nutrients, especially the fat-soluble vitamins and essential fatty acid. In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg. Egg whites, on the other hand, contain far fewer nutrients. The only thing that could justify their consumption is their attachment to their companion yolk.

BENEFIT FROM AN EGG

Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. Eggs are one of the only foods that contain naturally occurring vitamin D. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Below is a table that compares the nutritional value of egg whites and yolks, with data provided by the USDA. I've included additional analysis in the last two columns that provides the percentage of the total nutrition found in the yolk and the percentage of total nutrition found in the white.

Table 1: Egg Yolks Versus Egg Whites

Nutrient Protein Fat Calcium Magnesium Iron Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Thiamin Riboflavin Niacin Pantothenicacid. B6 Folate B12 Vitamin A Vitamin E Vitamin D Vitamin K DHA and AA Carotenoids White 3.6 g 0.05g 2.3 mg 3.6 mg 0.03 mg 5 mg 53.8 mg 54.8 mg 0.01 mg 0.008 mg 0.004 mg 6.6 mcg 0.01 mg 0.145 mg 0.035 mg 0.63 mg 0.002 mg 1.3 mcg 0.03 mcg 0 IU 0 mg 0 IU 0 IU 0 0 mcg Yolk 2.7g 4.5g 21.9 mg 0.85 mg 0.4 mg 66.3 mg 18.5 mg 8.2 mg 0.4 mg 0.013 mg 0.009 mg 9.5 mcg 0.03 mg 0.09 mg 0.004 mg 0.51 mg 0.059 mg 24.8 mcg 0.331 mcg 245 IU 0.684 mg 18.3 IU 0.119 IU 94 mg 21 mcg % Total in White 57% 1% 9.5% 80.8% 6.2% 7% 74.4% 87% 0.2% 38% 30.8% 41% 3.2% 61.7% 89.7% 11% 3.3% 5% 8.3% 0% 0% 0% 0% 0% 0% % Total in Yolk 43% 99% 90.5% 19.2% 93.8% 93% 25.6% 13% 99.8% 62% 69.2% 59% 96.8% 48.3% 9.3% 89% 96.7% 95% 91.7% 100% 100% 100% 100% 100% 100%

Data is taken from the USDA Nutrient Database for Standard Reference, Release 15. AA and DHA data from NutritionData.Com. As you can see from the table, the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items). The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.It should also be kept in mind that the yolk of an egg is smaller than the white.

Egg Yolks Would Resolve Worlds Most Common Nutrient Deficiencies

According to the Executive Summary of the Third Report on Nutrition Monitoring in the United States by the Interagency Board for Nutrition Monitoring and Related Research of the Federation of American Societies for Experimental Biology's Life Sciences Research Office, the following is true:

Most groups have a deficient median intake of magnesium. Several groups have a deficient median intake of calcium. Children aged 1-2 and most groups of females have a deficient median intake of iron. Blacks over the age of 16 and Mexican-Americans over the age of 60 have a deficient median intake of folate. All age groups and races have a deficient median intake of vitamins A, E, B6, and copper.

Considering this information, the importance of the egg yolk and relative unimportance of the egg white becomes even more clear. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E. The white, on the other hand, is only useful as an added source of magnesium, or if the diet is on the whole deficient in protein. The simple addition of an adequate amount of meat in the diet would provide for both. Finally, eggs are an excellent source of carotenoids. These are primarily highly absorbable forms of lutein and its partner zeaxanthin. These carotenoids accumulate in the back of the eye and appear to protect against age-related macular degeneration. There is no RDA for them, as researchers are still trying to understand their importance. All of the lutein and zeaxanthin in an egg is contained in the yolk.

Egg Yolks Contain Essential Fatty Acids DHA and Arachidonic Acid
One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the longchain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer's. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism. According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA. DHA and AA are the two fatty acids essential to humans and other mammals, while EPA interferes with the body's use of AA and probably does not belong in the mammalian body at all. Animal foods from animals raised on pasture are likely much richer in DHA. In all eggs, both the DHA and AA are contained in the yolk.

Raw Egg Whites Contain Digestive Enzyme Inhibitors and AntiNutrients

Raw egg whites should not be consumed. They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown to reduce protein digestion from 90 percent down to 50 percent. Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.

The cholesterol in egg is very high. Cholesterol in our diet is good or bad?
If you're worried about high cholesterol you should eat eggs sparingly, right? Wrong! A new study recently conducted by researchers at the University of Connecticut has come up with the eggciting news that the cholesterol in eggs actually improves both ldl and hdl cholesterol and therefore lower the risks of having a heart attack or stroke. They belong in a heart health diet. Christine M. Greene, the lead researcher for the study reported that when people ate three or more eggs per day their cholesterol changed from having an affinity for creating arterial plaque to becoming "antiatherogenic." In laymen's terms this means that the cholesterol of egg eaters was transformed from having artery clogging tendencies into a guardian angel that actually removes cholesterol from the artery wall. For decades we've had it drummed into our minds and hearts that the cholesterol in eggs causes heart attacks...but "It ain't necessarily so." High cholesterol eggs actually lower heart disease risks when they are part of a heart health diet. Most people are unaware that about 80% of heart attack victims have the same cholesterol values as those who do not develop heart disease. In the early 1990's Berkeley Heart Lab researchers in California set their sights on finding the answer to this puzzle. With the aid of new technology these scientists conducted ground breaking research that allowed them to learn about the microscopic makeup of cholesterol "particles." They found that small dense cholesterol particles, which they labeled APO B, easily enter the artery walls to create a plaque that leads to a heart stopping clot. Large buoyant particles known as APO A1 flow freely and actually reverse this process. In a nutshell the higher the percentage of large buoyant particles you have in relation to the small dense particles the lower will be your risk of heart disease. This was confirmed by the INTERHEART Study which was reported in August 2004. This major global study that looked at more than 29,000 persons in 52 found that the number one risk of heart disease is a poor ratio of APO B to APO A1.

Is cholesterol the one to cause heart disease?

After doing my research , I found that egg yolks do not cause to a heart disease but they exactly good for our heart. Egg yolks have long been maligned because of their cholesterol content, but cholesterol itself does not cause heart disease. In fact, while LDL, a major carrier of cholesterol in the blood, does have a role in heart disease, it is when poor metablism, deficient diets, and toxins destroy the LDL particle that heart disease develops. In fact, the University of Connecticut has extensively studied the effects of eggs on cholesterol levels. These high-quality controlled studies have shown that when people consume three to four eggs per day, with the yolk, virtually everyone experiences either no change or beneficial changes in their cholesterol levels. Cholesterol is a waxy, fat-like substance found in all animals including people. It is an essential part of cells in the body and is used to make certain hormones and digest fats. there are two different types of cholesterol. Blood, or serum, cholesterol circulates in the blood. Dietary cholesterol comes from the food we eat.

Cholesterol is found in every cell of your body. It is especially abundant in the membranes of these cells, where it helps maintain the integrity of these membranes, and plays a role in facilitating cell signalling which means the ability of your cells to communicate with each other so you function as a human, rather than a pile of cells.
Molecule for molecule, cholesterol can make up nearly half of the cell membrane. Since it is smaller and weighs less than other molecules in the cell membrane, it makes up a lesser proportion of the cell membrane's mass, usually roughly 20 percent. Cholesterol is also present in membranes of organelles inside the cells, although it usually makes up a smaller proportion of the membrane. For example, the mitochondrion, the so-called "power-house" of the cell, contains only three percent cholesterol by mass, and the endoplasmic reticulum, which is involved in making and modifying proteins, is six percent cholesterol by mass. Surrounding each of our cells is a membrane called the plasma membrane. The plasma membrane is a continuous double-layer of phospholipids, interweaved with cholesterol and proteins. Phospholipids are composed of two fatty acids attached to a phosphate compound as a head. The phosphate head is water-soluble, also called "hydrophilic" (water-loving), and the fatty-acids are water-insoluble, or "hydrophobic" (water-fearing). Since outside the cell is a water-containing, or aqueous, environment, and inside the cell is also aqueous, the phosphate heads of the phospholipids face both the cell's inside and the environment outside the cell, while the fatty acids face the inside of the membrane. The membrane is fluid, and the molecules are always moving. It has about the same consistency as olive oil.

Cholesterol is an amphipathic molecule, meaning, like phospholipids, it contains a hydrophilic and a hydrophobic portion. Cholesterol's hydroxyl (OH) group aligns with the phosphate heads of the phospholipids. The remaining portion of it tucks into the fatty acid portion of the membrane. Because of the way cholesterol is shaped, part of the steroid ring (the four hydrocarbon rings in between the hydroxyl group and the hydrocarbon "tail") is closely attracted to part of the fatty acid chain on the nearest phospholipid. This helps slightly immobilize the outer surface of the membrane and make it less soluble to very small watersoluble molecules that could otherwise pass through more easily.4 Without cholesterol, cell membranes would be too fluid, not firm enough, and too permeable to some molecules. In other words, it keeps the membrane from turning to mush. While cholesterol adds firmness and integrity to the plasma membrane and prevents it from becoming overly fluid, it also helps maintain its fluidity. At the high concentrations it is found in our cell's plasma membranes (close to 50 percent, molecule for molecule) cholesterol helps separate the phospholipids so that the fatty acid chains can't come together and cyrstallize.5 Therefore, cholesterol helps prevent extremes-- whether too fluid, or too firm-- in the consistency of the cell membrane. The plasma membrane contains many proteins that perform important functions like channeling or pumping substances into and out of the cell, attaching to other cells, forming borders to keep other proteins in one specific part of the cell, communicating with nearby cells, or responding to endocrine hormones from far-away cells. Because certain proteins' size or shape requires a thicker phospholipid bed to sit in, and because certain proteins need to stick together to function properly, the fluidity of the cell membrane, where the molecules are constantly moving randomly, could pose a problem. Fortunately, the plasma membrane contains many lipid rafts where proteins are secured. A lipid raft contains high concentrations of cholesterol and sphingolipids-- a type of phospholipid that containing longer and more saturated fatty acid tails. Because the fatty acids are longer and more saturated (straighter), they aggregate more, which cholesterol also helps. That part of the membrane is also thicker, making it ideal for accommodating certain proteins.6 Since the fatty acids in lipid rafts are longer, the phospholipids also move in sync with the phospholipids on the other side of the membrane.In the rest of the membrane, the phospholipids on one side of the membrane move independently of those on the other.7

By stabilizing certain proteins together in lipid rafts, cholesterol is important to helping these proteins maintain their function. This could range from forming blood clots or thinning blood, to allowing sugar into your cells, to burning fat, to regulating calcium in your blood, and literally includes, in some way, most of the functions in your body, although which proteins exist in lipid rafts and which do not is still being researched.

Table 1: Characteristics of HDL and LDL. LDL Full Name: Low Density Lipoprotein. What it does: Takes cholesterol from the liver to the rest of the body. Effect on risk of Excess amounts increase risk. heart disease: Nickname: "Bad" cholesterol.

HDL High Density Lipoprotein. Primarily takes cholesterol from body tissue back to liver. High amounts reduce risk. "Good" cholesterol.

Cholesterol is necessary for a healthy body. By itself, it is not harmful. However, a high blood level of total cholesterol is a major risk factor for heart disease, along with high levels of LDL cholesterol. the higher the level, the greater the risk. In contrast, high levels of HDL cholesterol are protective. The National Cholesterol Education Program (NCEP) recommends that everyone age 20 and older obtain what is called a fasting lipoprotein profile every five years. this is a blood test done after a 9 to 12 hour fast without food, liquids or pills. It reveals information about the total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels in the blood. Table 2 shows how the results from a fasting lipoprotein profile are classified. The results of the test, along with other factors, can help determine your overall risk for heart disease. When determining your total risk, consider other risk factors such as age, gender, family history, smoking, hypertension, diabetes, and obesity.

The Effect of Foods on Cholesterol Levels

Since we cannot possibly eat enough cholesterol to use for our bodies' daily functions, our bodies make their own. When we eat more foods rich in this compound, our bodies make less. If we deprive ourselves of foods high in cholesterol -- such as eggs,butter, and liver our body revs up its cholesterol synthesis. The end result is that, for most of us, eating foods high in cholesterol has very little impact on our blood cholesterol levels. In seventy percent of the population, foods rich in cholesterol such as eggs cause only a subtle increase in cholesterol levels or none at all. In the other thirty percent, these foods do cause a rise in blood cholesterol levels. Despite this, research has never established any clear relationship between the consumption of dietary cholesterol and the risk for heart disease.1 Raising cholesterol levels is not necessarily a bad thing either. In fact, in one to three percent of the population, dietary cholesterol might be an essential nutrient.

Eating Cholesterol Does Not Raise Blood Cholesterol Levels

The truth is, however, that there is no direct connection between the amount of cholesterol you eat and the concentration of cholesterol in your blood. In most people, eating cholesterol has little or no effect on this amount. In about 30 percent of the population, eating cholesterol does in fact increase the concentration of cholesterol in the blood but it increases the "good" cholesterol. To put it in more scientific terms, eating cholesterol "results in a less atherogenic lipoprotein profile."

Which Foods are Highest In Cholesterol?

Below is a table that shows the top twenty cholesterol-rich whole foods from the USDA's database, listed by milligrams of cholesterol per gram of food. Although dietary cholesterol is not an essential nutrient for most people, the foods richest in cholesterol have unique nutrient profiles that make them critical components of a nutrient-dense diet. In order to maintain superb health, increased energy and stamina, peak mental performance, and sexual vitality, picking some of the foods at the top of this list for daily consumption will prove to be your best weapon.

Table 1: Top Twenty Foods High in Cholesterol

Food Chicken Liver Chicken Giblets Eggs Beef Liver Turkey Giblets Butter Pork Liver Sausage Shrimp Sardines Heavy Cream Veal Pork Ribs Lamb Turkey Neck Pork Shoulder Beef Chuck Lard Crab Duck Meat Salmon Cholesterol Content by mass (mg/g) 5.61 4.42 4.24 3.81 2.89 2.18 1.8 1.73 1.42 1.4 1.34 1.21 1.21 1.2 1.14 1.05 0.94 0.89 0.89 0.87

Data is taken from Nutrient Database for Standard Reference(USDA) Chicken liver takes the top-spot among all foods high in cholesterol, and the top seven contain three entries for liver.Everyone knows eggs - or, egg yolks, rather - are high in cholesterol. Many have, trying to maintain a "healthy" diet, discarded the yolks from this food for this reason. An article that I read from the Incredible, Edible Egg Yolk proves that this super-food contains nearly all the nutrition in an egg, and shows you how to find the healthiest eggs in your area.The number six spot belongs to butter. Butter is an important part of a nutritious diet, that helps boost the immune system, and contains nutrients that build strong bones and teeth. Skim milk contains calcium, but it is the milk-fat in whole milk and butter that contains the nutrients that put that calcium where it needs to go.

Is Dietary Cholesterol an Essential Nutrient?

Choosing among the foods highest in cholesterol is important for two reasons. Not only are many of these foods true super-foods -- rich in a wide array of nutrients, many of which are difficult to find elsewhere but cholesterol itself may be an important dietary nutrient for at least one to three percent of the population and may be essential to their health. Smith-Lemli-Opitz syndrome (SLOS) is a genetic condition arising from the inability to convert 7-dehydrocholesterol (a common precursor of both cholesterol and vitamin D) into cholesterol. Most often, it results in spontaneous abortion within the first sixteen weeks of gestation.2 Children who are born with the defect may suffer from mental retardation, autism, facial and skeletal malformations, visual dysfunctions and failure to thrive. The current treatment is dietary cholesterol.3 SLOS is an autosomal recessive disorder, which means that both parents must contribute a defective gene in order for their child to develop the disease. Thus only one in 60,000 infants are born with the disease. The proportion of people who carry the SLOS gene, however, is much higher. Approximately one in a hundred North American Caucasians possess a copy of the defective gene, and as many as one in fifty or even one in thirty Central Europeans possess a copy of the defective gene.2 These people, called SLOS "carriers," have reduced cholesterol synthesis, but still synthesize enough cholesterol to escape the severe risks and abnormalities that characterize clinical SLOS. SLOS carriers, then, comprise from one percent to over three percent of many populations. An important study published in the American Journal of Psychiatry in 2004 showed that people who carry the SLOS gene are more than three times as likely to have attempted suicide as those who do not carry the gene. Moreover, the methods of committing suicide among carriers of the SLOS gene were more violent: while the one suicide attempt among controls involved an overdose of over-the-counter diet pills, attempts among SLOS carriers involved not only diet pills and deliberate inhalation of exhaust fumes but also firearms and an attempt to crash a car.
4

This is consistent with studies showing that low blood cholesterol levels are associated with suicide and that cholesterol levels in certain areas of the brain are lower in those who commit suicide by violent means than in those who commit suicide by nonviolent means. Unfortunately, this study of 105 subjects was not statistically powerful enough to conclusively determine that this association was not due to chance. It was powerful enough, however, to conclusively show that SLOS carriers were more than four times as likely to have at least one biological relative who attempted or committed suicide and almost six times as likely to have a first-degree relative who attempted or committed suicide Dietary cholesterol decreases aggressive and self-injurious behaviors in patients with clinical SLOS. It also improves hyperactivity, irritability, attention span, muscle tone, endocrine function, resistance to infection, and gastrointestinal problems in these patients.

Taken together, these data suggest that dietary cholesterol may be an essential nutrient for one to three percent of the population. Moreover, there may be other differences in genetics besides the SLOS gene that may contribute to reduced cholesterol synthesis and a requirement for dietary cholesterol in other people. Clearly, then, some people not only require the rich array of nutrients in cholesterol-rich foods but may even require the cholesterol itself. Moreover, cholesterol-rich foods are the main source of arachidonic acid (AA). While AA is often said to be inflammatory, it is actually the most critically essential fatty acid in the body. Healthy adults only need very little, if any, of it, but growing children, women who are looking to conceive or are pregnant or nursing, and people who are bodybuilding, suffering from degenerative diseases involving oxidative stress, or recovering from injury need to consume AA in the diet. Strict vegans and those who consume lots of omega-3 fats might also require AA in the diet. Signs of deficiency include scaly skin, hair loss, and infertility.

Muthu is aware that too much fats will cause disease. Is it true?
Eating some fat is necessary. It is an important source of essential fatty acids (linolenic and lionoleic acids) and concentrated energy it has more than twice as many calories per ounce as sugar, starch or protein. Fats help carry fat-soluble vitamins A, D, E and K. Fats can also make food taste better, aid in cooking, and help keep the hunger pangs away. Yet, eating too much fat may lead to obesity, which is unhealthy. It also may increase the risk of heart disease and some forms of cancer. Types of Fat (see Table 3) Essential Fatty Acids: Types of fat that cannot be made in the body. We must eat foods rich in these as they are the building block for other important fatty acids (e.g., DHA/EPA). Lipid: Scientific term referring to fat, cholesterol and other fat-like substances. A common quality among lipids is that they do not dissolve in water. Lipoprotein: A protein-coated transporter that carries fat and/or cholesterol in the bloodstream. Triglycerides: Scientific name for the main form of fat found in the diet and in the body. Most of the fat in the body is stored as triglycerides. Saturated Fats: Usually solid at room temperature, saturated fats have all of the hydrogen atoms they can hold (saturated with hydrogen). Saturated fats primarily come from animal products, but are also found in tropical plant oils, such as coconut and palm. Monounsaturated Fats: Liquid at room temperature, monounsaturated fats are missing one pair of hydrogen atoms. Monounsaturated fats primarily come form plants and include olive oil, canola oil and peanut oil. Polyunsaturated Fats: Liquid at room temperature, polyunsaturated fats are missing two or more pairs of hydrogen atoms. Many common vegetable oils, such as corn, soybean, safflower and sunflower oil, are high in polyunsaturated fats. This label tells you that this spinach souffle provides 10 g total fat in a half cup serving. this is 15% of the Daily Value for total fat, based on a 2,000calorie diet: 10 grams fat / 65 g total fat in a 2,000-calorie diet = 15%.

Hydrogenated Fats: Polyunsaturated fats and monounsaturated fats are sometimes processed to make them solid at room temperature and to protect against rancidity. Hydrogen atoms are added through a process called hydrogenation.

Trans Fatty Acids: A type of fat formed during the process of hydrogenation. Trans fatty acids have been shown to increase LDL cholesterol and lower HDL cholesterol, which may increase the risk for heart disease. Omega-3 Fatty Acids: A type of fatty acid that is highly polyunsaturated. Omega-3 fatty acids are mainly found in higher-fat, cold-water fish, such as salmon, mackerel and herring as well as omega-3 fortified eggs. Diets high in omega-3 fatty acids may help lower levels of LDL cholesterol and triglycerides.

Table 3: Polyunsaturated, monounsaturated and saturated fats. Polyunsaturated (fats, oils) Missing many Amounts of hydrogen: hydrogen atoms. How they affect our health: At room temperature: Monounsaturated Saturated (fats) (fats, oils) Missing some hydrogen Filled up with hydrogen. atoms. Can raise blood cholesterol.

Can lower blood Lowers blood cholesterol, may cholesterol but not lower HDL. HDL.

Polyunsaturated and monounsaturated fats Saturated fats are usually are liquid (so we call them oils). solid or firm. Mostly from plants: safflower Mostly from plants: oil, corn oil, olive oil, peanut oil, soybean oil, canola oil cottonseed oil, sesame oil Mostly from animals: fat in meat, butter, lard, cheese, whole milk, cream. Some from plants: coconut oil, palm oil, cocoa butter (in chocolate), hydrogenated vegetable oil

Where they come from:

How many eggs that Muthu can eat a week?

How Many Eggs is it Safe to Eat?

Health organisations including the British Heart Foundation, the American Heart Association, and the Food Standards Agency no longer advise that the number of eggs eaten needs to be limited. With the exception of people who have been advised by their doctor or dietician to limit eggs for health reasons (such as those with familial hypercholesterolaemia, a genetic predisposition to high cholesterol), eggs are now regarded by medical professionals to be a valuable contribution to a healthy, balanced diet, and can be eaten daily. There is insufficient evidence to suggest dietary cholesterol significantly increases blood cholesterol, or that egg consumption should be restricted for that reason. Eggs are a good source of protein, vitamins and minerals, low in saturated fat, and highly nutritional. For most people they can be enjoyed as part of a healthy, varied balanced diet, without worrying about how many they are eating. Its important to consider the saturated fat content of foods rather than the cholesterol content of eggs in order to avoid high blood cholesterol and reduce the risk heart disease..Boiling eggs is a healthy way to prepare eggs as this cooking method does not require the addition of any oils or fats. Many people believe the cholesterol in eggs raises blood cholesterol, and that egg consumption should be kept to a minimum. Former guidelines issued by the British Heart Foundation advised a maximum of 3-4 eggs be eaten each week in order to avoid increasing the risk of coronary heart disease, but these restrictions have now been relaxed. General dietary recommendations from the American Heart Association are that adults eat no more than 3-4 eggs yolks each week. There aren't any formal recommendations for children, but like adults, it is recommended that children limit their intake of cholesterol to 300mg each day. Since an egg contains about 213mg of cholesterol, eating eggs too often can cause your child to have a diet that is high in cholesterol. Eggs can be a healthy part of your child's diet though and shouldn't be avoided altogether. In addition to being high in cholesterol, eggs also have a lot of benefits, including being high in protein, iron, minerals and B vitamins. Instead of worrying about how many eggs your child eats, it is more important to look at and plan his overall diet by trying to follow the Food Guide Pyramid. In the Food Pyramid, eggs are a part of the Meat, Poultry, Fish, Dry Beans and Nuts food group. Younger children, aged 2-6, should get two servings from this food group each day, while older children can have 2-3 servings.

In addition to recommended daily servings from the Meat food group, it is important to look at how much cholesterol your child is getting from other foods. If he already has a diet that is high in cholesterol, with large amounts of whole milk, cheese, yogurt, processed meats or ice cream, then eating eggs on a regular basis is probably not a good idea. If his diet is low in cholesterol and saturated fats and he eats a lot of foods with fiber, then routinely eating eggs is probably okay. It is also important to keep in mind that the general recommendations for eating 3-4 eggs per week include eggs that are eaten as an ingredient of other foods, such as cakes. For example, if you use 4 eggs to bake a cake and your child eats 2 of the 8 pieces of the cake, then that is equal to eating one whole egg. And the relationship between dietary cholesterol and how or whether or not it influences your blood cholesterol level is controversial. Many critics of the American Heart Association's recommendations think that it is much more important to limit the amount of saturated fats in a person's diet, instead of limiting cholesterol.

"If you eat a diet with low to no processed foods, plenty of plant products (fruits, vegetables, beans, greens), unprocessed oils, hormone-free meats and dairy, and avoid chemical additives, you can eat eggs daily and be even healthier than ever .

Muthu decides to take more fat/oil in his meal. But he is aware that too much of fats will cause disease. He has to make the choice between plant oil or anomal oil, which one is healthier..?
Most of them dont know which type of oil to use and start using them and then get life threatening diseases like heart attack ,obesity ,cardiovascular problems etc., . We dont at all require oil we are just habituated from our generations to use them because we cant eat food without cooking it in oil even doctors advice us to use only one spoon of oil. Now coming to the point which to use either animal oil or vegetable oil,researches have found that people using animal oil are having more risks than vegetable oil why because its the fatty acids which are present in the oil making them worse There are three types of fatty acids saturated fatty acids(not good)=>ground nut oil,palm oil,mustard oil mono unsaturated fatty acids(good)=>sunflower oil poly unsaturated fatty acids(better)=>soya oil Out of these doctors recommend only poly unsaturated fatty acid example "soya oil" All the above oils are good when you use them directly i mean without heating them but whenever you heat them and use them in food they go directly into stomach and liver is going to convert that fat into cholesterol which is harmful to body All of the oils contains 0% cholesterol why because they are made from vegetables ,it is we who are creating cholestrol by heating them So finally my advice is to use vegetable oil and only few spoons ,its better if you dont at all use them and prefer boiling rather than frying. So, take care life is in our hands , We are the creators and we are the destroyers,god is only the ruler. Not only that, but medical researchers began recommending the consumption of vegetable oils to obtain large amounts of polyunsaturated fatty acids (PUFA), because these fatty acids reduce cholesterol levels. More recently, to counteract the negative effects of omega-6 PUFA from vegetable oils, many are recommending consuming high amounts of omega-3 PUFA from fish oils. But the need for PUFA is incredibly small and both omega-6 and omega-3 PUFA can contribute to degenerative disease by increasing exposure to "oxidative stress."

Table 1 below uses the conversion factors suggested by West's group for five plant foods near the top of the list for carotene content and compares them to five animal foods near the top of the list for true vitamin A content. As you can see from this table, one would have to eat two 100-gram servings of sweet potatoes and three or more 100-gram servings of most other carotene-rich vegetables per day just to meet the RDA of 3,000 IU per day. By contrast, one could meet this requirement by consuming one-half teaspoon of high-vitamin cod liver oil four days a week or eating liver once a week. It is difficult to find reliable data about the vitamin A intakes of hunter-gatherer societies. The Greenland Inuit were consuming an average of 30,000 IU per day in 1953.13 This is ten times the RDA and probably higher than other hunter-gatherer societies closer to the equator that relied to a lesser degree on animal foods. Whether it is on the whole beneficial, harmful, or neutral cannot be said with any certainty, but 30,000 IU per day is clearly within the range of a natural diet and can quite clearly only be obtained by consuming liver or cod liver oil.

Table 1: Vitamin A Yield From Plant and Animal Foods

Plant Foods Sweet Potatoes Carrots Kale Spinach Collard Greens Vit A Yield (IU/100g) 1,500 1,145 1,295 997 770 Animal Foods Turkey Giblets Beef Liver CLO (1/2 tsp) Eggs Butter Vit A Yield (IU/100g) 35,800 25,800 5,750 570 330

APPRECIATION
Firstly, we would like to thank our principal, En. Abdul Hashim Bin Abdul Karim for allowing this assignment to be done during the school holiday. We also like to give an appreciation to our Biology teacher, En Tan Foo Keong for teaching us in Biology subject and giving us the opportunity to do this job in our group during the school holiday. Lastly , we would like to thank to anyone who had involve in helping us doing the assignment. Without you all , we believed that our job will not finish on the time provided.

ARIZ ARIFF - AZRUL

INTRODUCTION
During the school holiday, F4 students are divided into groups of three and we had be given an assignment that must be done in group. We must choose three out of five questions provided and we had decidedto choose question number two, four and five. After searching some information from useful websites, we had to make an essay base from the question we had choose. Members in our team is Amirol Ariz B. Johari, Amirul Ariff B. Adnan and Azrul Asyraff B. Abdul Haddi. We are from 4R. During the making of these jobs, we have a problem. One of our members, Azrul Asyraff cant involve himself doing this job because of his personal problem. So, we have to do this assignment by only two person. The objective of this assignment is to fill up the time during the school holiday and give us some experiences in doing this job by grouping. This job also gave us to share our knowledge among the members.

A few amino acids in banana are raw materials for our bodies to synthesize serotonin which can help to ease depression
Serotonin is a neurotransmitter, and is found in all bilateral animals, where it mediates gut movements and the animal's perception of resource availability. In the simplest animals, resources are equivalent with food, but in advanced animals such as arthropods and vertebrates, resources also can mean social dominance. In response to the perceived abundance or scarcity of resources, the animal's growth, reproduction or mood may be elevated or lowered. Recent studies involving the serotonin transporter gene 5-HTT have shown the short allele of this gene increases synaptic serotonin levels. These genetic studies have demonstrated serotonin has strong associations with depression in regards to a negative environment. The most prescribed drugs in many parts of the world are drugs which alter serotonin levels. They are used in depression, generalized anxiety disorder and social phobia. Monoamine oxidase inhibitors (MAOI) prevent the breakdown of monoamine neurotransmitters (including serotonin), and therefore increase concentrations of the neurotransmitter in the brain. MAOI therapy is associated with many adverse drug reactions, and patients are at risk of hypertensive emergency triggered by foods with high tyramine content and certain drugs. Some drugs inhibit the reuptake of serotonin, making it stay in the synapse longer. The tricyclic antidepressants (TCAs) inhibit the reuptake of both serotonin and norepinephrine. The newer selective serotonin reuptake inhibitors (SSRIs) have fewer side effects and fewer interactions with other drugs. The side effects that have become apparent recently include a decrease in bone mass in elderly and increased risk for osteoporosis. However, it is not yet clear whether it is due to SSRI action on peripheral serotonin production and or action in the gut or in the brain.[39] Certain SSRI medications have been shown to lower serotonin levels below the baseline after chronic use, despite initial increases in serotonin. This has been connected to the observation that the benefit of SSRIs may decrease in selected patients after a long-term treatment. A switch in medication will usually resolve this issue (up to 70% of the time). [71] The novel antidepressant tianeptine, a selective serotonin reuptake enhancer, has moodelevating effects. This provides evidence for the theory that serotonin is most likely used to regulate the extent or intensity of moods, rather than level directly correlating with mood. Although phobias and depression might be attenuated by serotonin-altering drugs, this does not mean the individual's situation has been improved, but only the individual's perception of the environment. Sometimes, a lower serotonin level might be beneficial, for example in the ultimatum game, where players with normal serotonin levels are more prone to accept unfair offers than participants whose serotonin levels have been artificially lowered In drying seeds serotonin production is a way to get rid of the buildup of poisonous ammonia. The ammonia is collected and placed in the indole part of L-tryptophan, which is then decarboxylated by tryptophan decarboxylase to give tryptamine, which is then hydroxylated by a cytochrome P450 monooxygenase, yielding serotonin.[80]

However, since serotonin is a major gastrointestinal tract modulator, it may be produced by plants in fruits as a way of speeding the passage of seeds through the digestive tract, in the same way as many well known-seed and fruit associated laxatives. Serotonin is found in mushrooms, fruits and vegetables. The highest values of 25400 mg/kg have been found in nuts of the walnut (Juglans) and hickory (Carya) genera. Serotonin concentrations of 330 mg/kg have been found in plantain, pineapple, banana, kiwifruit, plums, and tomatoes. Moderate levels from 0.13 mg/kg have been found in a wide range of tested vegetables.[81] Serotonin is one compound of the poison contained in stinging nettles (Urtica dioica), where it causes pain on injection in the same manner as its presence in insect venoms (see above). Unlike its precursors, 5-HTP and tryptophan, serotonin does not cross the blood brain barrier, which means that ingesting serotonin in the diet has no effect on brain serotonin levels.

The content of ferum in banana is high?

Banana is rich of mineral, like potassium, magnesium, phosphorus, calcium, and iron. If it is compared to other vegetation food type, banana ferrum approximately almost entirely (100%) can be permeated by human body. Based on banana ferrum rate drought weight can reach 2 mg 100 grams and zinc matter reachs 0,8 mg.

Banana's vitamin is very high, especially pro vitamin A, that is beta carotene which contain until 225 ug per 100 grams from clean weight. Besides vitamin A, banana also contains vitamin B, that is tiamin, riboflavin, niacin, and vitamin B 6 (piridoxin). Banana's vitamin B 6 is high enough compared to other fruits type. It contains 0,5 mg per 100 grams of fresh banana.

Advantages of Banana
Banana grows fertility at tropical area, especially in lowland area. Therefore, in an place with good rain fall during the year, banana production can grows without seasonal. For example, Indonesia, Pacific Island, and Brazil which famous for banana exporter country. Indonesia is not be included in 15 the biggest state in a world of consuming banana. But, in Africa and Latin America, level of banana consumption is very high. Based on way of usage or consume, banana can be grouped into two factions, that is "banana" and "plantain". Bananas contain three natural sugars - sucrose, fructose and glucose - combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. A banana can help overcome or prevent a substantial number of illnesses and conditions, making it a must for our daily diet. Banana has very good nutrients, among others can provide high enough energy. Banana contains rich of mineral, Banana is a banana which is consumed a more regularly in the form of fresh after ripe. I.e, ambon banana, milk banana, king banana, thousand banana, and sunpride banana. While, "plantain" is a banana consumed after fried or made into kolak, like kepok banana, siam banana, cotton banana, horn banana, kneads clan banana like potassium, magnesium, phosphorus, iron, and calcium. Banana also contains vitamin, that is Citamin C, vitamin B complex especially vitamin B6. Besides, banana contains seratonin which is active as neurotransmitter, play role in fluency of brain function. Banana energy value, that is around 136 Calories for every 1OO gram, Whole comes from carbohydrate. Banana's carbohydrate provides slower energy compared to sand sugar and syrup. But, quicker compared to rice, biscuit, cookie and conspecific of bread. Hence, many famous athlete in interval rest time consumes banana as energy reserve.

Banana's carbohydrate is a medium complex carbohydrate and available step by step. That is the thing that makes banana can provide energy not to fast or not too long. Banana horn is fruit sugar, that is consisted of fructose sugar having higher glikemik index compared to glucose. Fructose suger is good enough applied as energy depositor because works slowly in metabolism. Hence, banana's carbohydrate is energy reserved quickly available for body.

After work hard, or think using brain to solve problems, usually we will feel run down, tired, and sleepy. That situation is sign of brain lacking of energy or blood sugar in brain

decreased a lot so that biological activity also decrease. To do activity, brain needs energy in form of glucose. Blood Glucose is very Vital for brain to function properly, for example expressed in recall ability. The glucose especially obtained from circulation of brain blood because gliycogen as very limited glucose. The blood glucose especially got from food contain of carbohydrate. However, banana's protein and fat is very low. Its protein rate only 2,3% and fat 0,13%. That thing makes we are not afraid of fatness if consuming many bananas. Banana is rich of mineral, like potassium, magnesium, phosphorus, calcium, and iron. If it is compared to other vegetation food type, banana ferrum approximately almost entirely (100%) can be permeated by human body. Based on banana ferrum rate drought weight can reach 2 mg 100 grams and zinc matter reachs 0,8 mg. Banana's vitamin is very high, especially pro vitamin A, that is beta carotene which contain until 225 ug per 100 grams from clean weight. Besides vitamin A, banana also contains vitamin B, that is tiamin, riboflavin, niacin, and vitamin B 6 (piridoxin). Banana's vitamin B 6 is high enough compared to other fruits type. It contains 0,5 mg per 100 grams of fresh banana. Vitamin B6 is also recognized with name of piridoksin, pyridoxal, and piridoksamin. Besides banana, food which rich of vitamin B6 are fish, egg, potato with medium content, and milk and apple with low content. Besides functioning as coenzyme for a few reaction in metabolism, vitamin B6 stands in syntetic and protein metabolism especially serotonin. Serotonin is anticipated play role as neurotransmitter that is good for fluency of brain function.

ADDITIONAL ADVANTAGES OF BANANA

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work: Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in

over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan. Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack. Strokes: According to research in "The New England Journal of Medicine", eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%"

Soooooo.......... "A banana a day keeps the doctor away!"