Eggs were once considered very nutritious and he althy. Then, because of cholesterol, they lost their good reputation. But recent research confirms that eggs are one of the most perfect products that nature has created.

Until recently, it had a bad reputation as the culprit of elevated cholesterol. One medium-sized egg contains as much as 372 mg, but it was already established in the 1990s that eating eggs in most people had no effect on blood cholesterol levels.

Not only that - it makes the blood vessels more flexible, thus reducing the risk of a heart attack and stroke. The lecithin and omega-3 acids contained in the yolk contribute to this, preventing the accumulation of cholesterol in the vessels. After dealing with this myth, let's see what else is worth knowing about the egg.

Egg - miniature pantry

Egg is a concentrated pill of valuable nutrients: vitamins (A, E, D, K, B12, folic acid), minerals (potassium, sulfur, phosphorus, zinc), unsaturated omega 3 and omega 6 fatty acids. an egg meets 100% of the daily requirement for vitamin B12 and 80% for vitamin A.

As a very good source of perfectly digestible iron, the egg is an important component of the diet of people who do not eat meat. Egg white is a complete set of amino acids, ideally suited to the needs of the human body.

Hard-boiled protein is digested by humans in 99%, which means that we digest it better than the protein found in meat. Due to its nutritional value, a chicken egg is introduced into the diet of babies early - the yolk is already after the 7th month, and the whole egg - after the 9th month.

Eggs help you lose weight

Although a medium-sized egg has only 81 calories, it will satiate you for a long time while keeping your blood glucose levels constant. We use almost half of the calories it provides to digest an egg. It is a negative energy balance that is used in many weight loss diets. In addition, yolk is high in vitamin B12, which improves digestion and speeds up the metabolism.

Egg - learn the most important information

Worth knowing

What is the color about?

The color of the shell has nothing to do with the nutritional value of an egg, as it depends on the chicken's genes. Traditional breeds of European chickensthey lay white eggs, while the eggs of Asian breeds are usually dark, brownish. The color of the yolk depends on the type of feed - it may contain natural carotene (e.g. in corn), but also artificial pigments.

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Egg - natural cosmetic

The lecithin contained in the yolk is a natural antioxidant, it has softening, nourishing and moisturizing properties. Cholesterol protects the skin against drying, vitamin A - against aging. That is why the ingredients of the egg have been used by the cosmetic industry for years, and it is also the basis of many recipes for home cosmetics - masks, hair conditioners and scrubs.

Examples? Yolk mixed with a fatty ingredient (e.g. olive oil, almond oil, cottage cheese or avocado flesh) perfectly moisturizes and nourishes dry skin, and the mask of soaked oatmeal with the addition of yolk soothes blemishes, skin inflammation or acne.

Foam protein with a little lemon juice tightens and illuminates tired skin. Two yolks mixed with a teaspoon of castor oil is a classic hair conditioner already used by our great-grandmothers.

Eggs need to be washed, but…

Let's do it right before use. The eggshell is not perfectly tight, but porous, but it is covered with a natural coating that protects the egg from the ingress of microorganisms. Washing damages this protective layer and makes it easier for bacteria to get inside. So if we put the washed egg in the refrigerator for a few days, the bacteria will have time to multiply inside it.

Cooked better than raw

Raw egg white is less digestible, it contains avidin that hinders the absorption of biotin, which is important for the body. But beware: a hard-boiled egg that has been boiled for too long (one with a greenish border around the yolk) loses its nutritional value. Therefore, it is better to cook them soft or semi-hard.

Worth knowing

Protein or yolk - what is he althier?

  • Protein is 90 percent water, 9 percent amino acids, approx. 1 percent carbohydrates and only 45 kcal / 100 g.
  • The yolk consists of 2/3 of lipids - fats. These are triglycerides (65%), phospholipids (about 30%, mainly lecithin) and cholesterol. They are accompanied by vitaminsfat-soluble (A, D, E, K). The large amount of energy components means that the caloric value of the yolk is as much as 350 kcal / 100 g.
Worth knowing
  • According to the recommendations of the Food and Nutrition Institute, you can safely eat 6 eggs a week. A Pole eats about 165 eggs a year. This is much less than the average for the whole of Europe, which is around 240 eggs a year.
  • One egg covers the daily caloric requirement in about 4%.
  • A hen lays between 300 and 325 eggs a year and takes 24 to 26 hours to lay one egg.

Healing properties of eggs

For a hangover:the egg is high in cysteine ​​to help break down the toxic acetaldehyde produced by metabolizing alcohol.

They have antiatherosclerotic properties:provide vitamins D and B12, B2, folic acid, and omega-3 fatty acids that protect blood vessels and lower the level of bad cholesterol.

They protect the nervous system:egg yolk contains phosphatidylcholine - a rich source of choline. It is a component of acetylcholine, a neurotransmitter involved in transmitting nerve impulses.

They destroy viruses and bacteria:these are the properties of lysozyme - the enzyme present in the egg. Egg yolks are even considered a drug to treat rotavirus infections, as chickens get infections similar to humans and produce antibodies.

They strengthen bones:"packaging" of eggs, or shell, is a source of perfectly digestible calcium. Therefore, it can be used in the prevention of osteoporosis. Shells of fresh, washed, uncooked eggs should be scalded for 5 minutes in boiling water, dried, ground into powder and added to meals. The recommended daily dose is 1 g of powdered shells.

This will be useful to you

The number matters

Eggs marked with the number 0, i.e. from organic farming, contain on average three times more vitamin E, seven times more carotenes and twice as much omega-3 fatty acids as eggs from cage hens, i.e. those with the number 3.

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