Discover the beneficial properties of eggs, a precious source of proteins useful for our body.
If there is a food about which everything is said and the opposite of everything, it is eggs . In fact, if on the one hand they are among the most common and widespread foods in the world, on the other they represent for many, especially for those who are following a slimming diet, a real taboo food because they are seen as a fearful source of fats and cholesterol. .
For years, doctors first insisted on limiting foods high in cholesterol, and eggs were included on the list. Thus a huge number of people have deprived themselves of a nutritious and inexpensive food.
Today we know how important a correct intake of fats is and for this reason eggs deserve to be rehabilitated as a food that provides essential nutrients for our body.
What Eggs Contain
Their main quality is, in fact, the content of noble proteins with a high biological value , complete with essential amino acids that are used by our body for the maintenance and construction of cellular structures.
Not all proteins are created equal. Some of them have a composition of amino acids that makes them more easily usable by our body. In technical terms, these proteins are said to have a higher biological value. The proteins contained in the egg are in fact of excellent quality and have one of the highest biological value.
And what about cholesterol? Eggs are certainly rich in it but the lecithins contained in the yolk favor the activity of HDL, that is, “good” cholesterol. It should also be considered that the cholesterol measured in the blood is not directly connected to what is found in foods such as eggs but is also formed by the liver from refined sugars and cereals.
Furthermore, a single egg on average contains about two grams of fat , which is certainly limited compared to other sources of animal protein.
Egg also contains iron, phosphorus and calcium in good quantities as well as vitamin K2 , useful for strengthening bones, and B vitamins , including especially vitamin B12 or cyanocobalamin which is very important in the metabolism of carbohydrates, fats and proteins. In eggs we also find vitamin D which performs numerous preventive actions in the body.
To summarize, a large egg contains
- Vitamin A
- vitamins B5, B12, B2, B6
- vitamin D and calcium
- vitamin K
- vitamin E
An egg on average contains 70-80 calories. Taking eggs regularly therefore means introducing a relatively low-calorie food but rich in important nutrients including high quality proteins, healthy fats and vitamins essential for our health.
How much protein is in eggs
As mentioned, eggs are a source of noble proteins that must be favored in a balanced diet, due to the richness of nutrients and the sense of satiety offered, in the face of few overall calories.
In 100 grams of hard-boiled egg there are 13 grams of protein. The raw egg white has 11 grams, the yolk 16 (always on 100 grams). A poached egg always offers 13 grams of protein. Keep in mind that an egg usually weighs 60-80 grams, it depends on the size.
How many eggs can you eat a week?
Many people wonder how many eggs they can have in a week. In reality there is no single answer because it depends on the type of overall diet and the total amount of protein consumed during the day.
Is it possible to eat eggs every day?
If you follow proper nutrition, surely up to 1 egg a day does not create any problems for most people. Many ask themselves this problem, because they would like to eat eggs for breakfast , perhaps wanting to switch from the traditional sweet breakfast to the high protein savory one.
Cholesterol is usually the number one defendant: it would be enough to ask around this question and we will always get the same answer, namely that the yolk contains a lot of cholesterol. But cholesterol is special: if you introduce it with the diet, the body adapts to produce less.
Also criminalizing fat and cholesterol in particular is wrong .
It is a fundamental molecule in the production of hormones such as estrogen, cortisol and testosterone, which are important, at various levels, for some essential functions of our body. It is present and strengthens the cell membrane. Since the liver produces it naturally, the source of supply changes.
The consumption of eggs, in short, is not uncritically at the basis of enormous increases in cholesterol .
In studies carried out on various groups it emerged that the consumption of eggs raises the values of HDL cholesterol (the good cholesterol), while in 7 out of 10 people this consumption (from 1 to 3 eggs a day) did not produce increases in bad LDL cholesterol.
In the remaining cases the increase was “slight” anyway. Basically, it can depend on the cases, but depriving yourself of such a nutritious food does not seem a very good idea, given that it brings other benefits.
Benefits of eggs
They contain high quality animal proteins , which help to strengthen lean mass and bones, allowing not only a better definition, but also and above all carrying out a preventive activity against the evils of aging , which affect the motor phase.
Studies have shown that eggs give a large sense of satiety allowing you to lose weight .
They are rich in lutein and zeaxanthin which perform an effective action in preventing diseases such as macular degeneration associated with particular conditions or aging.
The choline contained in them is defined as an “essential nutrient” given the role it plays in cell health.
The cooking method is also important .
Keep in mind that egg white must be cooked well to deactivate a protein called avidin which reduces the absorption of some vitamins such as biotin.
The yolk on the other hand should be cooked little because it is rich in acids fats sensitive to temperature .
And speaking of fats, it should finally be remembered that, as for any food of animal origin, the composition depends on the type of nutrition offered to the animals.
In the case of eggs, it is important to choose those from hens raised on the ground in a natural way (organic eggs) and perhaps also enriched with omega 3.
Find out the scientific rules for setting your diet and living longer. Watch this video lesson that I recommend specifically because it talks about nutrition from a scientific point of view. It is entitled: ” The timing of nutrition “.