The Properties and benefits of eggs Are numerous: they are rich in proteins, improves cardiovascular health, protects eyesight, can help you lose weight, improves memory and others that I will explain below.
At the moment of consuming them the options are varied, from a traditional fried or hard egg, until sophisticated gastronomic recipes.
Under the perspective of its functionality, nutritional value and cost, it is not at all farfetched to think of this product as a good alternative for the billions of people who live day by day under the poverty line, especially for children with Protein and caloric malnutrition, for example in large areas of Africa and Asia.
In the last decades, the subject has been diligently investigated, with special attention to hen's eggs as sources of critical nutrients (which are often scarce in certain population groups).
The consumption of hen's eggs has had satisfactory repercussions on the improvement of the nutritional status of the population, especially in countries with limited economic resources of their families, proven by the reduction of deficit malnutrition in many countries on process of development.
On the other hand, the technological advances have allowed to increase the content of some nutrients in the diet of the hens and consequently in their eggs, mainly as for vitamins such as the folic acid , the b12 vitamin and the Vitamin E .
The proven healthy properties of this food are really plentiful, so here's just a summary of its main benefits and properties, plus practical tips for safe consumption of eggs.
Benefits and properties of eggs
1- The egg and cardiovascular health
For decades, egg consumption was virtually banned for people with some cardiovascular disease (atherosclerosis, diabetes, dyslipidemia, etc.), based on the high cholesterol content in the yolk, which is why the yellow content of the eggs was"demonized". Eggs.
However, multiple studies published in recent years have concluded that the consumption of up to 2 or even 3 eggs daily does not cause harmful effects on the function of the heart and blood vessels.
The yolk consists of 1/3 part of saturated fats (bad for health) and 2/3 of mono and polyunsaturated fats (good for health). Within the latter, the highest percentage belongs to the monounsaturated fatty acids which facilitate the lowering of the variables harmful to health (total cholesterol and LDL), and on the contrary produce an increase in health-promoting cholesterol (HDL-cholesterol) .
Now, if you have a cardiovascular disease, it is best to consult with your specialist about the amount that is appropriate for you.
2- It is a very good food for athletes
From the outset we must make it clear that people who practice sports on a regular basis have considerably increased their daily requirements of nutrients, mainly carbohydrates, proteins, vitamins and minerals, due to the wear and tear suffered by their body during the physical activity .
Due to the above, the egg is an essential food in this population being a very good source of proteins of high biological value and of the best quality.
On average, one egg provides 6.3 grams of protein, contains 9 essential amino acids and all vitamins and minerals (niacin, riboflavin, vitamin A, vitamin E, thiamine, iron, magnesium, potassium, selenium, zinc, among others). With the exception of vitamin C. Its biological value is 93.7, which indicates that after the protein in breast milk, the egg protein is the best assimilates our body.
3- If you are allergic, you still have hope of being able to consume them
Food allergies are defined as an exacerbated immune response that can be triggered by the consumption of eggs, peanuts, milk or some other specific food.
Researchers at Duke University in South Carolina and the University of Arkansas conducted a pilot study where they developed a new therapy for food allergies based on the consumption of minimal amounts and progressive egg powder increases in children with allergies To this food.
Over time, the children showed greater tolerance to eggs and a lower severity of allergy symptoms. At the end of the follow-up period, the majority tolerated two scrambled eggs without any reaction, so it is possible that in the future, it is possible to apply this therapy in the population that has an allergic reaction to the egg.
4- It is very beneficial to consume during pregnancy
Intake of calories and nutrients during pregnancy should be sufficient to allow optimal weight gain for the unborn fetus. The nutritional requirements increase considerably, especially in the second and third trimester of gestation.
However, this increase in intake should be made from foods with a high quality and nutrient density, where one of the best alternatives are without a doubt eggs.
I will give you some concrete information on the benefits of your consumption during this stage; The requirements of choline (abundant nutrient in eggs) increase during pregnancy and lactation, since it must be transported through the placenta.
In addition, folic acid deficiency is of particular concern in almost all developing countries, as it has been shown to cause neural tube. The concentration of folic acid in the eggs can be greatly increased by supplying the hens a diet enriched with it.
5- Easy to use for the elderly
For no one is a mystery the demographic change of the world population, where year after year the older adults represent a greater percentage.
The physiological and emotional changes related to the age, often end up negatively affecting the health, reason why in this stage usually they present pictures like: depression , anorexy , Malnutrition, precocious satiety, loss of dental pieces, among others.
The egg being such a complete food must be a recurring ingredient in its food, since it is also economical, easy to prepare even when our elderly live alone and its texture is quite soft, which facilitates its consumption and makes it pleasant.
6- The egg protects your eyesight
The egg is considered a functional food because it has three important physiologically active elements: hill , the Carotenoids And substances known as Antioxidants .
The carotenoids of the egg yolk are called Lutein and Zeaxanthin and act as functional, since the studies done in this regard indicate that they protect the eyes from the ultraviolet phototoxicity of the sun rays.
Even its consumption is related to the reduction of the risk of suffering waterfalls , A disease closely related to self-esteem due to age, and which ends up causing irreversible blindness
7- Eggs also help our memory
The proper development and maintenance of an optimal memory is the subject of numerous research in a subject that undoubtedly interests us all. In the last decade, studies have been published in rats, which have concluded that supplementation with choline, during embryonic development or immediately after birth, results in an increase in the capacity of the calf memory And mothers .
The recommended daily intakes of choline are approximately 550 mg in men and 425 mg in women . Eggs are one of the few food sources that contain high concentrations of choline and the consumption of one unit per day already covers more than 50% of what you need.
8- Specific properties of the yolk
Although egg yolk contributes mainly fats ( cholesterol ), This yellow portion of the egg is what gives us a great variety and quality of vitamins. Finally, and against popular belief, the yolk also brings a good quality of amino acids that combine to form proteins.
Egg yolk proteins are used by our body to form our muscles and are also necessary to maintain our muscle mass.
9- Specific properties of eggshell
How many eggshells did you throw in the trash? I imagine that many. The egg shell is composed of a large percentage of calcium carbonate (94%) as a structural component, with small amounts of magnesium carbonate , calcium phosphate And other organic materials including proteins.
It is postulated that in postmenopausal women and osteoporosis , Powdered egg shell reduces pain and Bone resorption Increasing mobility and bone density.
Asian researchers conclude that powdered egg shell has a positive effect on bone and cartilage and that it is convenient to use in the prevention and treatment of osteoporosis.
10- How eating eggs can help you lose weight?
Before, I must make clear that everything depends on the amount you consume and your level of physical activity.
There are numerous scientific studies published in the last years that demonstrate that when carrying out a plan of feeding with predominance of foods rich in proteins, with respect to those that contribute carbohydrates and fats, it is clearly evident an increase in the power of satiety (Control of the volume of food eaten and the time between each meal).
In a study published in the Journal of the American College of Nutrition, the satiety effect of egg consumption on 28 overweight and obese individuals was studied, the results of which were that individuals who consumed 2 eggs at breakfast Statistically significant decrease in their hunger sensation, at least for the next 24 hours.
These results suggest that eggs can play a leading role in promoting weight loss and feeling satiated.
Recommendations for safe consumption of Eggs
- Always check the packaging, expiration and duration dates that appear on the packaging (if you do not have this information, you should not buy them).
- Try to keep the eggs at refrigeration temperature. Do not leave them at room temperature in the kitchen, or near sources of heat.
- Do not wash the eggs prior to cooling, as this increases the permeability to bacteria. The egg is covered by a shell that gives it some protection against microorganisms.
- Wash them only immediately before cooking or adding to a recipe.
- Use only eggs that have an entire shell (no cracks) and clean.
- Avoid contact with other foods or materials that may contaminate them. (Cross contamination).
- Cook them to enough temperature, the Salmonella Is a bacteria that does not withstand high temperatures, at least 70 ° C will guarantee its elimination. (Eg boil for 6 minutes).
- After cooking, do not keep them at room temperature for more than 2 hours.
Eat them raw?
The truth is that this is simply an aberration, because only the proper cooking of the egg will facilitate the digestion of its proteins, release of some vitamins and minerals and the elimination of possible contaminating microorganisms.
On the contrary, the raw egg has"antinutritivos factors"and you run the risk when consuming the raw or badly cooked egg, to contract the dreaded and sometimes fatal Salmonellosis.
How can I detect if the eggs are fresh or not?
I invite you to follow these simple steps:
- Fill a bowl with water
- Gently insert an egg until it touches the bottom and withdraws your hand.
- Observe the behavior of the egg. If s E keeps horizontally in the background is cool. If t Going to take upright position is not very fresh. Yep RACLY floats in the water is not cool.
References
- Shin JY, Xun P, Nakamura Y, He K., Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2013 May 15.
- (JAMA, 1999, 281: 1387-1394), a prospective study of egg consumption and risk of cardiovascular disease in men and women, by Frank B. Hu et al.
- Buchanan AD, Green TD, Jones SM, Egg oral immunotherapy in nonanaphylactic children with egg allergy. Journal of Allergy and Clinical Immunology, January 2007, Volume 119, Issue 1, Pages 199-205.
- AJNC, 2000. Nutritional and functional roles of eggs in the diet, J.A.CollageN; 19: 522-27).
- Miles, R.D. 1998. Designer eggs: altering Mother Nature's most perfect food. In T.P. Lyons and K.A. Jacques, eds. Biotechnology in the feed industry, pp. 423-435. Nottingham University Press, UK.
- Journal of the American College of Nutrition, Vol. 24, No 6, 510-515 (2005).
- Cherian, A., Seena, S., Bullock, R.K. And Antony, A.C. 2005. Incidence of neural tube effects in the least-developed areas in India: a population base study. Lancet, 366: 930-931.
- Sparks, N.H.C. 2006. The hen's egg - is its role in human nutrition changing? World's Poultry Science Journal, 62 (2): 308-315.
- Elkin, R.G. 2007. Reducing shell egg cholesterol content 11. Review of approaches using non-nutritive dietary factors or pharmacological agents and an examination of emerging strategies. World's Poultry Science Journal, 63: 5-32.
- Narahari, D. 2003. Egg, cholesterol, fat and healthy diet. Karnal, Haryana, India, Pixie Publications. 76 pp.