The nutritional properties of the egg

The egg is one of the most common and versatile foods in the human diet. Used in a wide variety of recipes, from breakfasts to desserts, eggs are not only valued for their flavor and texture, but also for their numerous nutritional properties. This article explores in detail the properties of eggs, their health benefits and some precautions to keep in mind.

Nutritional Composition of the Egg.

An average egg contains approximately 70 calories and a number of essential nutrients that contribute significantly to a balanced diet. The yolk and egg white have different compositions and nutritional properties.

The White of the Egg.
Egg white, also known as albumen, is mainly composed of water (about 90%) and protein (about 10%). It is low in fat and carbohydrates, making it an excellent source of protein for those looking to reduce their fat and calorie intake.

• Proteins: Egg white contains high-quality proteins, such as ovalbumin, conalbumin and ovomucoid. These proteins are complete, meaning they contain all the essential amino acids necessary for growth and repair of body tissue.
• Vitamins and Minerals: Egg white also contains small amounts of B vitamins, such as riboflavin (B2) and trace minerals such as potassium and sodium.

The egg yolk.
The egg yolk is rich in nutrients and, although higher in calories and fat than the white, it also contains a variety of important vitamins and minerals.

• Fats: Egg yolk contains healthy fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
• Vitamins: The yolk is an excellent source of fat-soluble vitamins such as vitamins A, D, E and K. It also contains choline, an essential nutrient for brain function and fetal development.
• Minerals: The yolk provides minerals such as iron, phosphorus, zinc and selenium, which are essential for various bodily functions.

Health Benefits of Eggs.

Source of High Quality Proteins.
Eggs are one of the best sources of high-quality protein available. Egg proteins contain all essential amino acids in the right proportions for the needs of the human body. Consuming high-quality protein is crucial for building and repairing tissue, producing enzymes and hormones, and maintaining healthy muscle mass.

Eye Health.
Eggs contain antioxidants such as lutein and zeaxanthin, which are essential for eye health. These antioxidants are found in the yolk and help reduce the risk of age-related eye diseases such as macular degeneration and cataracts.

Benefits for the Brain.
The choline present in egg yolk is vital for brain function. Choline is a component of acetylcholine, a neurotransmitter involved in memory and mood regulation. Adequate choline consumption is especially important during pregnancy, as it contributes to fetal brain development.

Cardiovascular health.
Contrary to popular belief, consuming eggs in moderation is not associated with an increased risk of cardiovascular disease in most people. In fact, eggs may have cardiovascular health benefits due to their omega-3 fatty acid and antioxidant content. Additionally, some studies suggest that eggs can increase HDL cholesterol ("good" cholesterol) levels.

Weight Control.
Eggs are an excellent food choice for those looking to control or lose weight. They are low in calories but rich in nutrients, which makes them highly satiating. Eating eggs for breakfast can help reduce total caloric intake throughout the day by increasing feelings of satiety.

Precautions and Considerations.

Cholesterol.
For many years, eggs have had a bad reputation due to their cholesterol content. However, recent research has shown that, for most people, dietary cholesterol has minimal impact on blood cholesterol levels. Most of the negative effects of cholesterol come from saturated and trans fats, not dietary cholesterol. However, people with specific health conditions, such as familial hypercholesterolemia, should consult their doctor before including eggs in their regular diet.

Salmonella risk.
Raw or undercooked eggs can be contaminated with Salmonella bacteria, which can cause food poisoning. To reduce the risk, it is important to cook eggs completely until both the yolk and white are firm. People with compromised immune systems, pregnant women, young children, and the elderly should avoid consuming raw or undercooked eggs.

Allergies.
Egg allergy is one of the most common food allergies, especially in children. Egg white proteins, such as ovomucoid and ovalbumin, are mainly responsible for allergic reactions. Symptoms can range from mild, such as skin rashes and gastrointestinal upset, to severe, such as anaphylaxis. People with an egg allergy should avoid all products containing eggs and consult a doctor for guidance on managing their allergy.

Ways to Incorporate Eggs into the Diet.

The egg is extremely versatile and can be incorporated into the diet in many ways. Here are some ideas to enjoy the nutritional benefits of eggs:

Breakfasts.

• Scrambled eggs: A quick and easy option for breakfast. You can add vegetables like spinach, peppers, and tomatoes to increase the nutrient content.
• Omelette: Fill your omelet with a variety of healthy ingredients like mushrooms, onions, and low-fat cheese.
• Boiled Eggs: Boiled eggs are a portable, protein-rich option for a quick breakfast or snack.

Lunches and dinners.

• Salads: Add boiled eggs to salads to increase the protein content.
• Sandwiches and Wraps: Eggs are an excellent addition to sandwiches and wraps, providing rich flavor and additional nutrients.
• Quiches and Tortillas: These dishes are perfect for any meal and can be customized with a variety of ingredients.

Desserts and Pastries.

• Flans and Custards: Eggs are essential in many dessert recipes, such as flans and custards, providing texture and flavor.
• Cakes and Cookies: Eggs play a crucial role in baking, helping the structure and consistency of baked goods.

Eggs are an incredibly nutritious and versatile food that can play an important role in a balanced diet. Its health benefits, including high-quality protein, antioxidants, essential vitamins and minerals, make it an excellent choice for many people. However, it is important to keep certain precautions in mind, such as the risk of salmonella and the possibility of allergies. Incorporating eggs safely and creatively into your diet can significantly contribute to overall well-being and healthy eating.