The nutritional properties of eggs

The egg is one of the most versatile and nutritious foods in the human diet. Throughout history, it has been valued not only for its flavor and texture, but also for its richness in essential nutrients. This article explores in depth the properties of eggs, their health benefits, and some important considerations when consuming them.

Nutritional Properties of Eggs.

Composition of the Egg.
The egg is made up of three main parts: the shell, the white and the yolk. Each of these parts has a specific nutritional profile:

• Shell: It is mainly composed of calcium carbonate and other minerals. Although it is not edible, it protects the internal contents of the egg.
• White: Also known as albumin, the white is rich in proteins, especially albumin. Additionally, it contains small amounts of B complex vitamins.
• Yolk: The yolk is the most nutritious part of the egg. It contains healthy fats, cholesterol, vitamins A, D, E, K and group B, as well as minerals such as iron, phosphorus, zinc and selenium.

Nutritional value.
A large egg (approximately 50 grams) contains about:

• Calories: 70
• Protein: 6 grams
• Fats: 5 grams
• Carbohydrates: 1 gram
• Cholesterol: 186 mg

Eggs are an excellent source of high-quality proteins, essential for tissue growth and repair. Additionally, it provides healthy fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.

Health Benefits of Eggs.

Cardiovascular health.
Although eggs contain cholesterol, recent research suggests that moderate consumption is not associated with an increased risk of cardiovascular disease in most people. In fact, eggs may be beneficial for heart health due to their content of nutrients such as choline and omega-3 fatty acids, which can help reduce inflammation and improve HDL cholesterol ("good" cholesterol) levels. .

Eye Health.
Eggs are a rich source of lutein and zeaxanthin, antioxidants that accumulate in the retina and may help protect against macular degeneration and cataracts, two common causes of vision loss in older adults.

Weight Control.
Due to their high protein content, eggs can help control appetite and reduce overall caloric intake. Protein promotes feelings of satiety, which can help prevent overeating and contribute to maintaining a healthy weight.

Brain Development and Functioning.
Choline, an essential nutrient present in eggs, is essential for brain development and function. It plays a crucial role in the formation of cell membranes and the production of acetylcholine, a neurotransmitter involved in memory and muscle control.

Strengthening Bones and Teeth.
Eggs are a natural source of vitamin D, which is vital for bone health. Vitamin D facilitates the absorption of calcium in the body, helping to maintain strong bones and teeth. In addition, egg proteins contribute to the growth and repair of bone tissues.

Considerations on the Consumption of Eggs.

Cholesterol and Cardiovascular Health.
Although eggs are generally safe to consume for most people, those with certain health conditions, such as familial hypercholesterolemia or diabetes, should consult a health care professional to determine their appropriate egg intake. In these cases, it is important to monitor cholesterol levels and follow a balanced diet.

Salmonella risk.
Eggs can be a source of Salmonella, a bacteria that can cause food poisoning. To minimize this risk, it is important:

• Buy eggs from reliable sources.
• Refrigerate the eggs at a suitable temperature.
• Cook the eggs completely until both the yolk and white are firm.

Egg allergies.
Egg allergies are common, especially in children. Symptoms can range from skin rashes and digestive problems to severe anaphylactic reactions. Those with an egg allergy should avoid all products containing eggs and consult an allergist for proper allergy management.

Sustainable consumption.
Egg production can have a significant environmental impact. Opting for sustainably produced eggs, such as those from free-range or organic hens, can help reduce this impact. Additionally, supporting ethical and sustainable production practices can contribute to animal welfare and the health of the planet.

Ways to Include Eggs in the Diet.

Cooking Options.
Eggs are incredibly versatile and can be prepared in many ways:

• Boiled: Quick and easy, hard-boiled eggs are a great option for breakfast or as a snack.
• Scrambled: Scrambled eggs are a quick way to prepare a nutritious breakfast.
• Fried: Although it is a tasty option, the consumption of fried eggs should be moderated due to the additional fat content.
• Poached: Poached eggs are a healthier option than fried ones and are ideal for dishes like eggs Benedict.
• Omelette: Omelettes are a great way to add vegetables and other healthy ingredients to your diet.

Incorporation in Recipes.
Eggs can also be used in a wide variety of recipes, from salads and soups to desserts and baked goods. Here are some ideas:

• Salads: Adding hard-boiled eggs to salads increases their protein and nutritional content.
• Soups: Eggs can be incorporated into soups, such as Chinese egg drop soup, to add texture and protein.
• Desserts: Eggs are essential in baking, providing structure and sponginess to cakes and cookies.

The egg is an exceptionally nutritious and versatile food, with a wide range of health benefits. From improving eye and brain health to aiding in weight management and bone strength, eggs are a valuable addition to a balanced diet. However, it is important to consume them responsibly, taking into account individual health factors and the environmental impact of their production. With moderate and conscious consumption, eggs can be an integral and beneficial part of our daily diet.