Proven Health Benefits of Eggs

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For so many years, egg was listed as one of the foods that could adversely affect the health of those who consumed with some frequency. Several sources said that the egg was primarily responsible for raising blood cholesterol. These affirmations were recently weakened by scientific research; It has been proven that the egg certainly does not alter cholesterol, these new research claims that moderate consumption of egg provides the body with a good amount of nutrients that are necessary to have a healthy life.

What really increases the cholesterol in the blood is the consumption of saturated fats, and this type of fats are present in dairy integers, fats in foods such as cheese, yoghurt, milk, meat with fat and trans fats which are found in the vast majority of goodies such as pies, cakes, biscuits and other pastries; there is a need to pay attention because in the packaging it is presented as margarines or hydrogenated vegetable oils.

Within the large number of studies that have been made to the egg, it has shown that eating one or two per day represents no risk of increasing the cardiovascular diseases in fact, it has an essential nutrient for cardiovascular function and cerebral. This helps metabolize and decrease homocysteine, which is a great benefit since its elevated levels are associated to the decrease in cardiovascular diseases.

Despite all these claims which are fully supported and scientifically proven, there are still people who are reluctant to believe in the benefits they can get by consuming egg, they still think it is harmful to their health and firmly reject the idea of including it in their diet .

FAO (Food and Agriculture Organization of the United Nations) says eggs are one of nature’s most nutritious foods because of the quality of its proteins and many vitamins, minerals and essential substances it provides.

The egg contains the 9 so-called essential amino acids (all of which cannot be manufactured by our body and must be incorporated through food) and therefore considered a complete protein food or high biological value.

Scientists use egg protein as a benchmark to measure the protein quality of other foods. The quality of the protein is expressed as biological value. The biological value of the protein is an index that measures the efficiency in which the protein is used for growth. Egg protein has a biological value of 93.7 percent, which demonstrates its high efficiency for growth. It is the protein of greater biological value (greater nutritional use) after the protein of the breast milk.


Egg as a source of nutrients

An egg only provides eighty calories, contains protein, choline, iron and zinc, most of these nutrients are found in the yolk.

The proteins that contain the egg are of an excellent quality, these contribute the amino acids that our body requires. A single egg provides approximately six grams of protein, among the most important functions of proteins we can find that contributes to the formation of muscle tissue, is an essential component of all cells, are vital part of the immune system, carry substances in the blood And are also part of certain enzymes, hormones and neurotransmitters.

In the bud are also present two nutrients called lutein and zeaxanthin that belong to the family of carotenoids, are antioxidants that help prevent visual damage that relate to age, such as macular degeneration.

The consumption of eggs in pregnant or lactating women is very important, because its choline content benefits the fetus in the development of the nervous system and helps prevent birth defects.

A full-fat egg provides 125 milligrams of choline, a pregnant woman needs 450 milligrams per day, and a lactating mother needs 550 milligrams.

Eggs can remain fresh in the refrigerator for about five weeks. If we want to know that the eggs we are going to consume are fresh we simply have to dip them in a glass with water and if it floats it is not fresh, or when we break it and its yolk stays in the center is that it is fresh.

As we can realize the egg is very healthy and does not hurt our health, it is not true that it increases cholesterol, this is scientifically proven, in addition to these, experts claimed that you can eat up to two eggs  every day.

Eggs in addition to being nutritious and healthy are delicious and can be prepared in many ways, scrambled, parsnips, hard boiled, fried, anyway as you want to prepare are equally rich. Be sure to include them in your daily recipes.


Egg yolk

It contains two antioxidants, lutein and zeaxanthin, which favor the prevention of macular degeneration, which causes blindness due to age.

It is a good source of choline, a nutrient that helps maintain the structure of brain cells. Choline favors fetal brain development, pregnant women should consume an average of 4 eggs daily (500mg of choline).


The egg white

90% of clear is water, the rest is protein, traces of minerals, fatty materials, vitamins and glucose. The proteins included in the egg white are:

– The ovomucin that makes 2% of the proteinic albumin

– Ovalbumin is the most abundant in egg

– Conalbumin which makes 14% of the total proteins of the egg white

– The ovomucoid that reaches a proportion of 2%


Advantages and disadvantages of eating eggs

Although the egg contains cholesterol, it has been found that it is not responsible for heart-attacks, instead contain several important nutrients that help reduce the risk of heart disease, according to what the School of Public Health Harvard  suggests .

Where is egg fat and cholesterol?

An egg contains on average 210 mg of cholesterol, almost 5 g of fat and 1.6 g of saturated fat. The clear contains only 0.06 g of fat and zero cholesterol. Cholesterol is only found in the yolk but the yolk also contains heart-healthy omega-3 fatty acids, with 100-200 mg per egg yolk, and zero in the egg whites.

Is there a risk of heart disease?

Only diabetics and people who already have heart disease should limit the consumption of egg yolks to three per week.

The idea that eggs promote heart disease is a true myth. Your cholesterol does not necessarily hurt, on the contrary, there is evidence that it is one of the healthiest foods you can eat and can actually help prevent diseases including heart disease.

The nutrients of the egg

It contains on average 71 calories and 6.3 g of protein (3.6 g light and 2.7 g yolk). The buds provide folic acid, vitamin B12, vitamins A, D, E, K, choline, calcium, iron and the carotenoids lutein and zeaxanthin.

The whites provide small amounts of folic acid, vitamin B12, choline, calcium and iron.

One of the disadvantages of egg is that they can transmit diseases

Chicken eggs may contain salmonella, a group of bacteria that causes disease in people when they eat raw or undercooked eggs. It begins with fever, then diarrhea, abdominal cramps and vomiting between 12 and 72 hours after infection. Symptoms usually last 4 to 7 days and most people recover without treatment. However, in some people, diarrhea can be so severe that it requires hospitalization.

To reduce the risk of a salmonella infection, it is recommended to store eggs in the refrigerator, thereby preventing salmonella bacteria from growing. You should also cook the eggs well so that both the whites and the yolks are firm and should be consumed as soon as possible.

Its consumption is recommended in people who want to lose weight

To lose weight it is recommended to have a high consumption of protein and the egg is a great supplier of this nutrient. This type of protein is easily absorbed and is suitable for muscle recovery.

The egg is very good for protecting the heart.

The egg has good cholesterol, in addition,  the yolk contains a protein that blocks the clotting of the blood inside the blood vessels minimizing the heart attacks.

The egg helps fight inflammation

Choline present in the egg is a nutrient that promotes brain health and helps the circulatory system and eliminate compounds that could cause inflammation such as muscle swelling after training, or diabetes and Alzheimer’s disease.

Egg helps keep bones strong

Because it is a natural source of vitamin D, it is involved in the production of bone tissue. One egg provides 10% of the recommended daily amount. There are some types of eggs that even double that figure.

Egg helps clear vision

The yolk contains lutein, a pigment that helps prevent age-related macular degeneration (a very common form of blindness).


What you need to know about eggs:

  • Eggs do not provide carbohydrates or gluten or lactose. This makes them suitable food for diabetics, celiacs and allergy to lactose.
  • One whole egg provides only about 75 calories, just like a medium-sized fruit.
  • Egg protein is considered the highest biological value or complete (because it contains the 9 essential amino acids for the body).
  • The fats that predominate in the egg are mono and polyunsaturated (mainly oleic acid or omega 9), very beneficial for the body. Its fat is easily digested. Lecithin and phospholipids are also present.
  • Minerals: it contributes iron (although of difficult absorption), concentrated especially in the yolk); Selenium, iodine, phosphorus, zinc, potassium and magnesium.
  • Vitamins: is a great source of vitamin B12 (cobalamin), concentrated mainly in the yolk, B2 (riboflavin) and B7 (biotin). It provides vitamin B1 (thiamine), niacin (vitamin B3), folic acid, vitamins A, D and E (in the yolk).

Egg consumption helps maintain a balanced and nutritious diet, because it is a protein of high biological value.

The egg yolk contains more calories than the egg white because it contains more protein and fat.

Eggs contribute to a better sense of satiety because of the proteins and fats they contain.

The best time to include the egg is at breakfast, to start the day with nutritious foods but you can consume it at any time of the day, as part of lunch and dinner and also as part of snacks, you can make an egg sandwich out of it..

Red eggs are more nutritious than white eggs. It does not refer to the shell, rather to the yolk. Among the more orange sea, higher content of vitamin A or carotene contains.

Do not consume raw eggs for there is already a high risk of contamination by bacteria.

The egg contains health-promoting components, such as choline, a vitamin that helps improve memory and helps prevent Alzheimer’s disease; As well as lutein and zeaxanthin in the prevention of cataracts.


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