Everything you need to know about the nutritional benefits of eggs and how they can contribute to a healthy diet.

Eggs are a very nutritious food, full of essential nutrients beneficial to health. They are an excellent source of proteins, vitamins and minerals, which makes them a popular option into many diets. Knowing the nutritional information of eggs can help us make informed decisions when incorporating them into our meals.

1. Proteins: Eggs are considered a complete source of proteins, since they contain the nine essential amino acids that our body needs. A single large egg provides about 6 grams of high quality proteins, which makes it an excellent option for those who follow a protein diet or wish to favor growth and muscle repair.
2. Fats: Eggs contain saturated and unsaturated fats. Although they are relatively low in saturated fats, it is important to keep in mind that the yolk is the main source of egg fat. The yolk also contains essential fatty acids, which are beneficial to our general health. However, people who need to limit their cholesterol or fat intake can choose to consume only eggs.
3. Vitamins and minerals: eggs are a fantastic source of various essential vitamins and minerals. They are especially rich in vitamin B12, which plays a crucial role in the functioning of our nervous system and the production of red blood cells. In addition, eggs contain vitamins A, D and E, as well as minerals such as iron, zinc and selenium, which contribute to maintaining a healthy body.

“Incorporating eggs into a balanced diet can provide numerous health benefits. However, people with specific dietary needs or conditions, such as high cholesterol or egg allergies, should consult their healthcare professional to obtain personalized recommendations.”

The Nutritional Value of Eggs

In addition to proteins, eggs contain abundant vitamins and minerals. A large egg contains about 6 grams of fat, most of which are healthy unsaturated fats. They are also rich in vitamins such as vitamin A, vitamin D, vitamin E, vitamin K and vitamins of complex B such as B12, folate and hill.

Eggs are an excellent source of high quality proteins, containing the nine essential amino acids.

In addition, eggs are a good source of minerals such as iron, phosphorus, selenium and zinc, essential for various body functions. In addition to these essential nutrients, eggs also provide antioxidants such as lutein and zeaxanthin, beneficial for ocular health.

• Eggs are a complete source of proteins.
• They contain vitamins A, D, E and K, in addition to vitamins of complex B.
• Eggs are a good source of minerals such as iron, phosphorus, selenium and zinc.
• They provide antioxidants that favor eye health, such as luteine and zeaxantine.

Eggs as a Source of Protein

Egg protein content: The protein content of eggs is one of the main reasons why they are the preferred option of many people, such as athletes, bodybuilders and those who wish to lead a healthy lifestyle. A mediu m-sized egg usually contains about 6 grams of proteins. However, this amount can vary depending on the size of the egg. Egg protein is highly bioavible, which means that the body absorbs and uses it effectively.

Did you know what?

• The eggs are considered a reference point to measure the quality of proteins due to their amino acid profile, digestibility and biological value.
• A large egg provides approximately 13% of the recommended daily protein intake for an adult.
• Egg protein is a complete protein source, which means that it contains all the essential amino acids that the organism needs.

Eggs are not only an excellent source of protein, but also offer other beneficial nutrients such as healthy vitamins, minerals and fats. Incorporating eggs into a balanced diet can contribute to satisfying the protein needs of the body and favoring health and general wel l-being.

Protein Content in Eggs (based on size):

The Role of Eggs in a Balanced Diet

Eggs are an excellent source of high quality proteins, which contain the nine essential amino acids that the body cannot produce for itself. Proteins are essential for various functions of the organism, such as muscle growth and repair, immune function and hormonal production. Including eggs in the diet can help guarantee adequate protein intake, especially for those who follow a vegetarian or vegan diet and can have limited sources of complete proteins.

Eggs and Cholesterol Levels: Debunking the Myth

Contrary to popular belief, studies have shown that food cholesterol, such as the one found in eggs, has a minimum impact on blood cholesterol levels of most people. The body has a sophisticated system to regulate cholesterol, known as cholesterol homeostasis, which limits the amount of cholesterol that is absorbed from food. This means that the cholesterol we consume of eggs is not directly responsible for the increase in our blood cholesterol levels.

The Myth Explained: Cholesterol Homeostasis

“Cholesterol homeostasis is a complex process that implies the regulation of absorption, synthesis and excretion of cholesterol. It guarantees that the organism maintains a balanced level of cholesterol, despite variations in food intake.”

In fact, investigations suggest that egg consumption can even have some positive effects on cholesterol levels. Eggs are a rich source of nutrients such as proteins, vitamins and minerals, which can contribute to cardiovascular health in general. In addition, eggs contain a type of fat called monounsaturated and polyunsaturated, which have shown to have a positive impact on cholesterol levels.

Eggs and Weight Management

An important aspect to consider is the effect of eggs on satiety and appetite control. Several studies have suggested that including eggs in a meal can favor the feeling of satiety and reduce posterior food intake. This can be attributed to its high protein content and its unique combination of essential amino acids. It has been proven that protei n-rich foods, such as eggs, have a greater satiating effect than foods rich in fats or carbohydrates. Incorporating eggs into a meal can help people feel satisfied for longer periods, which could reduce total calorie intake.

Benefits of Eggs in Weight Management

– High protein content: eggs are an excellent source of high quality proteins, which can contribute to the feeling of satiety and favor muscle synthesis. Including an adequate amount of proteins in the diet can help control weight by reducing hunger and favoring the maintenance of lean body mass.

– Rich in nutrients: Eggs contain essential nutrients such as vitamins (vitamin A, vitamin D, vitamin B12), minerals (iron, zinc, selenium) and antioxidants (lutein, zeaxantine). These nutrients play important roles in various bodily functions and are vital for health and general wel l-being.

– Low in calories: Eggs are relatively low in calories: a large egg contains about 70-80 calories. Incorporating eggs into a meal can add volume and flavor without significantly increasing calorie intake, making them a suitable option for those who want to control their weight.

– Versatility: Eggs are incredibly versatile and can be prepared in a variety of ways, allowing for a wide range of meal options. This versatility makes it easier to include eggs in a balanced diet and maintain dietary adherence.

Cooking Methods to Maximize the Nutritional Benefits of Eggs

1. Boiled: Boiling eggs is a popular and simple cooking method that can help preserve most of the egg’s nutrients. To boil the eggs, place them in a pot of cold water and slowly bring it to a boil. Once boiling, reduce the heat and let the eggs cook for 9 to 12 minutes. This cooking method preserves the integrity of the proteins and maintains the nutritional value of the egg.

Tip: To prevent eggs from breaking when boiling, add a teaspoon of vinegar or salt to the water.

2. Poaching: Poaching eggs involves gently cooking them in simmering water, which helps preserve their natural flavor and nutritional content. To poach an egg, fill a deep frying pan or saucepan with water, bring it to a simmer and add a splash of white vinegar. Crack the egg into a small bowl and gently lower it into the simmering water, letting it cook for about 3-5 minutes until the white is set but the yolk is still runny.

• Poaching eggs helps preserve heat-sensitive vitamins and antioxidants.
• This cooking method requires only a small amount of added fat, making it a healthier option.

3. Scrambled: Scrambled eggs are a delicious and versatile option that can be prepared with minimal added fat. To scramble the eggs, put them in a bowl and beat until the whites and yolks are well mixed. Heat a non-stick frying pan over medium heat and add the beaten eggs. Stir constantly with a spatula until the eggs are cooked to the desired consistency.

1. When scrambling eggs, keep in mind that overcooking can lead to nutrient loss.
2. Consider adding vegetables or herbs to increase the nutritional value of your scrambled eggs.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont