Many times we underestimate the importance of eggs. This animal-based food is among the most nutritious on the planet, as they are a fantastic source of protein.
a single egg contains 14 essential nutrients, including vitamins A, B, D and E, as well as being an excellent source of calcium, iodine and selenium. Thanks to its extensive nutritional wealth, it is used as sustenance in the different stages of human development.
However, several years ago experts recommended not eating it very often due to its high cholesterol level. Currently, it has been shown that we only absorb a small amount of cholesterol from food and that eggs do not represent a danger to our health.
Do you want to know the true importance of the egg? So do not miss all the information that I bring in this post.
What is the importance of the egg?
For a long time, he was fashion to think that the egg was not a beneficial food for health, mainly because of the contribution of cholesterol. However, after many studies, the vital importance of eggs in our daily diet was discovered.
Many people make the mistake of not eating eggs for fear of affecting their cardiovascular health and replace it with large amounts of meat every day. This is not the healthiest, since the saturated fats with which they cook this type of food are the ones that really increase blood cholesterol levels.
The egg is a natural source of high quality protein, necessary in a balanced diet. Its properties and nutritional value have benefits for all ages, since it provides the basic components during fetal development, and offers the nutrients required by our body to maintain energy throughout the day.
The egg: a nutritional treasure
The importance of the egg comes from its high nutritional value. The chicken egg has a weight of approximately 65 g and is composed of two consumable substances, the yolk and the white. Both are nutritious and provide:
Yolk (central and orange part):
- Caloric value: 353 kcal/100g
- Lipids: of which 65% are triglycerides, 28% phospholipids and 5% cholesterol
- Proteins: 12-15%
- Pigments: carotenoids
- Vitamins: A, D, E, B1, B2, B3, B5, B6, B9 and B12
- Minerals: phosphorus, potassium, iron, calcium, zinc, iodine, magnesium and selenium
Clear (viscous and transparent substance):
- Caloric value: 49 kcal/100g
- Proteins: 10%
- Vitamins: B2 and B3
- Minerals: sodium, potassium and iodine
How many eggs a day can you eat?
The amount of egg that can be consumed per day depends on different factors such as your requirements, your goals and the balance of your diet.
Some experts suggest only three eggs a week and others say you can eat up to 6 in a day.
The truth is that scientific evidence has shown that 3 eggs a day can be considered safe for healthy people, but this does not mean that more than three are dangerous, simply that there are not enough conclusive studies that have evaluated the impact of a diet with a number above three units a day.
Importance of the egg and its benefits
Eating eggs regularly offers us the following benefits:
Strengthens the immune system
Eating eggs daily can help you prevent infections, diseases and viruses. Thanks to its high content of zinc and seleniumstimulates the production of white blood cells, reinforcing the immune system’s response to any threat.
Have you heard of the hill? It is an amino acid present in the egg that contributes to nerve connections and helps memorize. In addition, it favors other cognitive processes to preserve our psychological capacities.
It is a good source of calcium
By eating eggs you also get calcium, which strengthens the bonesprevents the appearance of degenerative diseases such as osteoporosis and increases the resistance of the teeth.
Protects skin, hair and circulation
Eggs are rich in folic acid, which is essential for the metabolism of cells and the creation of red blood cells. Likewise, the B vitamins and Omega 3 fatty acids in eggs help improve the appearance of skin, hair, and nails.
Generates a feeling of satiety
The enormous protein value of the egg makes it a satiating food, ideal for slimming diets. Likewise, this condition allows you to develop muscle mass and speed up recovery time after physical exercise.
Eggs in your diet
Now that you know the importance of eggs in your diet, the time has come to give you a little warning. And it is that, you must be careful with what you accompany them.
Just because they’re good, doesn’t mean you can add unhealthy high-sodium or high-fat ingredients like hot dogs, bacon, and other sausages.
To take advantage of their nutritional value, it is preferable to combine them with avocados, vegetables, whole grain breads with a lot of fiber.
Added to this, eggs are essential in sweet and savory culinary preparations, you can look for healthy recipes that contain this food mixed with almond flour, oatmeal, milk skim and other low-calorie ingredients.
Do you like eggs? Tell me, what is your favorite way to eat them?
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