How healthy are egg dishes and what benefits do they bring?
Chicken egg is considered one of the most useful and nutritious foods thanks to him nutritional value. Eggs are essential for a healthy balanced diet. Chicken eggs are rich in vitamins and minerals; a protein that is almost completely digested by the body.
In short, you need albumin because you need proteins, but you don't need to find it in your urine. In this case, it is better to consult a doctor. An economic meat substitute, eggs appeal to most children. Eggs are valuable meat substitutes that are tasty, affordable, and nutritious. In addition to being excellent sources of high quality protein, eggs are packed with nutrients, including several minerals and antioxidants.
What is the nutritional value of an egg?
A large egg contains 6.3 grams of protein. They are distributed almost equally between white and yellow. In addition, these proteins are of superior quality as they contain the 9 amino acids needed for your baby's growth and development. Most of the calories, vitamins, minerals and antioxidants of the egg are found in yellow. However, we should not neglect the white egg as it contains half of it and its proteins.
The statement that eggs are not good for human health due to cholesterol content, is considered obsolete and obsolete. The nutrition of modern chickens has changed a lot, so the composition of the eggs has changed. Moreover, it has long been known that the content of cholesterol in the human body does not directly depend on the diet. Therefore, the good reputation of eggs has been restored. Chicken eggs are especially useful and nutritious for the elderly, due to the high content of lutein and zeaxanthin - these are carotenoids (pigments) that help resist external aging of the body.
The yolk of a large egg contains 5 g of fat. Remember that fats are essential as they provide energy as well as essential fatty acids. In addition, they are necessary for the absorption of fat-soluble vitamins. Your baby's diet should not be limited to fat.
At what age can we give baby eggs?
From 6 months you can offer eggs to your baby. They are especially a source of iron, and this nutrient is important from the introduction of additional foods. According to new recommendations, there is no reason to wait until old age, as this does not reduce the risk of food allergies.
Chicken eggs: positive aspects
Chicken eggs are often prescribed for preventive and therapeutic purposes, due to the rich content of nutrients and vitamins.
Chicken eggs contain vitamins such as: vitamin A, vitamin D, vitamin E, B vitamins, minerals.
Protein fresh eggs used for various inflammatory diseases, such as acute acidosis (increased acid-base balance in the human body).
Can a young child eat raw eggs?
The risk of bacteriological contamination from the consumption of raw or lightly cooked eggs is minimal. However, since young children's immune systems are not fully mature, it is safer to offer them well-cooked eggs.
Is there a difference between brown and white ears
The color of the egg shell does not affect its nutritional value and taste. The color varies depending on the breed of laying hens from which it comes. Some chicken breeds lay brown eggs while others breed white eggs.Raw egg protein does not irritate the gastric mucosa and is quickly digested. Chicken eggs are important to include in the diet for stomach or intestinal ulcers. Very carefully you need to consume protein with inflammation of the pancreas.
Chicken eggs are easy to digest and digest, contain few calories. The energy value of a raw egg is 149 kcal.
And the color of the egg yolk? The color of the yolk of an egg depends on the feed consumed by the hen that laid it. Teenagers fed a wheat-based diet will produce pale yellow eggs, while those fed a diet or alfalfa will produce darker yellow eggs. The color of the yolk of an egg does not affect its nutritional value.
What about eggs fortified with omega-3s?
Omega-3 enriched eggs are obtained by adding flaxseed to chicken feed. Flax seeds are rich in alpha-linolenic acid, a type of omega fatty acid. A proportion of these omega-3s are found in eggs. This omega-3 intake is interesting because these good fats are often missing from our North American diet. However, oily fish such as salmon, sardines, and herring are much richer. We must not neglect them.
Raw eggs - very effective remedy to restore the vocal cords.
Raw chicken eggs are useful in diseases of the nervous system. It is for this reason that chicken eggs are included in the diet of people suffering from diseases of the nervous system. Also in the prevention and treatment of people whose work is associated with exposure to neurogenic industrial chemicals (mercury, arsenic).
IN last years, nutrition experts are faced with a dilemma: limit the consumption of eggs, given their high cholesterol content, or recommend, given their high content of high-quality protein and that in several vitamins and minerals. Recent scientific evidence suggests that the egg is the food choice and the consumption of eggs per day, even in people with high level blood cholesterol may be acceptable. In fact, there is no significant evidence to demonstrate a real link between dietary cholesterol and blood cholesterol levels.
The combination of lecithin and iron in eggs helps to improve blood formation.
Another plus for chicken eggs- maintaining normal blood pressure.
Recent studies show that eggs can help you lose weight without harming your body.
Chicken eggs improve lung function, also fight bacteria, and lower the risk of cancer.
Active principles and properties
Eggs are nutritious, versatile and offer excellent nutritional value at a low cost. Egg yolk contains two powerful antioxidants from the carotenoid family, lutein and zeaxanthin, and both compounds give egg yolk its color. Antioxidants known to help prevent age-related diseases such as cataracts, macular degeneration, cardiovascular disease, and certain cancers1. These antioxidants neutralize or reduce their presence in the body and thereby limit cell damage. that consumption of lutein-rich foods such as eggs may help prevent age-related macular degeneration, a major cause of blindness in people aged 65 years and older, and to reduce the risk of cataracts 2, 3.
Chicken eggs: negative sides
Chicken eggs are not good for everyone, there is a small percentage of people whose body is not able to digest eggs.
Some children are allergic to chicken eggs, most often this problem goes away with time. In some cases, allergies accompany people throughout their lives.
Finally, carotenoids may reduce the risk of developing certain types of cancer due to their protection against the development of tumors. The egg consists of proteins of high biological value. Proteins are used primarily for learning, repair and maintenance of healthy tissue such as skin, muscles and bones. They are also used in the formation of digestive enzymes and hormones. The protein in an egg is called complete because they contain all nine essential amino acids in the body, and that in optimal proportions. Indeed, the quality of egg protein is such that it is used as a reference food to assess the quality of other food proteins.
Some doctors say you shouldn't eat eggs more than three times a week because it raises blood cholesterol levels.
Consumption too a large number chicken eggs can lead to disruption metabolism .
It should be noted that amino acids are considered essential when the body cannot produce them. Therefore, they must come from the diet. Almost 60% of the egg white is found in white, while the remaining 30% is found in the yolk. Eggs are an excellent source of choline, a compound that plays an important role in the development and functioning of the brain, primarily in the memory center 6. Choline is found mainly in the yellow part of the egg. Choline requirements are important during fetal development, as during pregnancy and lactation, low doses of choline can have long-term effects on a child's brain development. 6 An animal study showed that supplementation with choline, during rat fetal development or immediately after birth, would improve cognition and hence attention and memory7.
Nutritional value of chicken eggs
- A chicken egg is made up of yolk and white. Egg white contains amino acids necessary for the development and functioning of the human body.
- Protein contains 17 kcal (the energy value of the protein is about a quarter of the total energy value of the egg).
- Chicken protein consists of: 85% water, 0.3% fat, 0.7% carbohydrates, enzymes (protease, dipeptidase, diastase) and B vitamins.
- Egg yolk also contains proteins, fats, carbohydrates, calcium, iron, magnesium, zinc, vitamins A, E, and B.
- A medium-sized yolk contains 2.7 g of protein, 0.61 g of carbohydrates and 4.5 g of fat.
Fatty acids in the yolk:
In addition, the authors reported in a study in pregnant women with low folic acid levels, mothers with the lowest intake of choline were four times more likely to have a baby with an abnormal neural tube than those with the highest doses, regardless of folic acid intake 8 .
Most Important Nutrients
The egg is an excellent source of selenium. This mineral works with one of the main antioxidants to prevent the formation of free radicals in the body. It also helps convert thyroid hormones into their active form. This vitamin is also known as riboflavin. It also promotes tissue growth and repair, hormone production, and red blood cell formation. Most of the riboflavin is found in the egg white. Egg is a good source of B vitamin This vitamin works together with folic acid to produce red blood cells.
- polyunsaturated fatty acids - 18%,
- monounsaturated fatty acids - 52%,
- saturated fatty acids - 28%.
Egg white contains 210 mg of cholesterol in total. Recent studies have shown that egg cholesterol is balanced (normalized) by lecithin. That is why egg cholesterol is harmless to the human body.
It also ensures the maintenance of nerve cells and cells that form bone tissue. The egg is a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an important role in the formation and maintenance of healthy bones and teeth. In addition, it promotes tissue growth and regeneration and helps maintain normal blood flow. Finally, phosphorus is one of the components of cell membranes.
The egg is a source of zinc. Zinc plays an important role in immune responses, in the production genetic material, in the perception of taste, in the healing and development of the fetus. Zinc also interacts with sex and thyroid hormones and is involved in the synthesis, storage and release of insulin in the pancreas.
Myths about the dangers of egg cholesterol
Some nutritionists consider chicken eggs to be unhealthy due to their cholesterol content. But it should be remembered that cholesterol is needed by the body in moderate doses to regulate the functioning of the cardiovascular system. In addition, recent studies have shown that moderate doses of cholesterol do not harm the health of the body and do not cause negative effects.
The egg is a source of pantothenic acid. It is also involved in several steps in the synthesis of steroid hormones, neurotransmitters, and hemoglobin. The egg is a source of folate. Folate is used in the production of all body cells, including red blood cells. This vitamin plays an important role in the production of genetic material, in the functioning of the nervous system and the immune system, and in the healing of wounds and wounds. Since it is necessary for the production of new cells, adequate intake is necessary during periods of growth and development of the fetus.
Egg cholesterol is safe, the main thing is moderate consumption of eggs.
How many eggs can you eat?
There is no exact answer to the question - how many eggs can be eaten so as not to harm the body. In general, it is recommended to eat about 4-6 eggs per week. For those with elevated cholesterol level, it is recommended to eat 2 yolks and 6-8 proteins per week.
This vitamin is one of the most versatile, playing a role in several bodily functions. It promotes, among other things, the growth of bones and teeth. It keeps the skin healthy and protects against infections. In addition, it plays an antioxidant role and promotes good vision, especially in the dark.
Most of the vitamin A is found in egg yolk. The main antioxidant, vitamin E protects the membrane surrounding the cells of the body, especially red blood cells and white blood cells. Allergy Egg with milk, peanuts and shellfish, one of the main causes of food allergies. Egg allergy is usually caused by the immune system to the protein fractions found in egg white 9. However, in some people, it is the protein in the yolk that causes the allergy. Since the yolk and egg white cannot be separated to 100%, the only way to avoid an allergic reaction is to exclude foods or products containing eggs or egg derivatives, as well as foods that may have been in contact with eggs.
What kind of eggs are healthier?
Of course, everything beneficial features eggs are preserved when they are raw. But eating raw eggs can cause salmonellosis (an acute intestinal infection caused by salmonella). Therefore, it is not recommended to eat raw eggs. If choosing between fried and boiled eggs, it is better to choose boiled. The less manipulation of the egg is done, the more useful substances are stored in them.
People who are allergic to raw eggs usually cannot eat cooked eggs. While cooking changes the protein in a raw egg, it is not enough to prevent an allergic reaction. Fortunately, egg allergy disappears in most children after the age of five. However, when an allergy is severe, it is likely to last a lifetime.
The most common egg allergy symptoms affect the gastrointestinal tract, respiratory system and are also often associated with skin problems 11. Egg safety poisoning is of paramount importance given the risk of exposure to bacteria or viruses.
Questions from readers
you write a light dinner consisting of protein, what is it exactly? and is it possible to replace with protein what is offered in sports nutrition or herbalife October 18, 2013, 17:25 you write a light dinner consisting of protein, what is it exactly? and is it possible to replace the protein that is offered in sports nutrition or herbalife? Thank you!
Eggs various kinds birds have undoubtedly been extirpated from the earliest times, while the Phoenicians ate ostrich eggs, and in ancient times the Romans consumed blue peacocks and Chinese. In fact, eggs of any type of laying, including turtle and alligator, can serve as food.
However, over the "evolution" of the egg, the chicken gradually took over all the others, but this happened relatively recently. An exception to this rule are the Chinese, who considered it an excellent source of food and spread "use throughout" is Asia. This n does not mention eggs in some works that are available in the Middle Ages in Europe, perhaps because, like meat, it was forbidden by the "Catholic Church" to consume a skinny day, in other words, for more than 160 days a year .
Eggs have gotten a bad rap because their yolks are high in cholesterol. Indeed, a medium-sized egg contains 186 mg of cholesterol (184 of them in the yolk), which is 62% of the recommended daily allowance by experts. For comparison: 100 grams of beef contains about 88 mg of cholesterol. Therefore, it is not surprising that some people associate the frequent use of eggs with an increase in blood cholesterol levels and the appearance of heart disease.
Can you eat eggs every day? To get an answer to this question, you need to understand what processes occur in the body.
How does the body regulate cholesterol levels?
Cholesterol is often perceived as something negative. When we hear this word, we begin to think about drugs, problems with blood vessels and heart attacks.
But the truth is that cholesterol is a natural and inherently important organic compound which is always present in the human body. It performs a number of important functions:
- Vitamin D production.
- Production of steroid hormones such as estrogen, progesterone and testosterone.
- Production of bile acids that help digest fats.
Finally, cholesterol is found in every cell membrane. Without it, we would not be able to exist. Since this substance is not always available in sufficient quantities from food, the body (liver, intestines, kidneys and adrenal glands) can produce it itself. If a person receives a lot of cholesterol from fatty foods, the body, maintaining a balance, produces less of this substance.
Thus, the total amount of cholesterol in the body changes very little.
How many eggs can you eat?
Is it possible to eat chicken eggs every day? How many of them can you eat per day without harm to yourself? It depends on a number of factors. For healthy people, many nutritionists recommend limiting cholesterol intake to 300 mg per day. Those who have heart disease or high cholesterol (above 100) should stick to the 200 mg bar. From what products to get them is a matter of personal choice. Interestingly, Japanese citizens who are big fans of chicken eggs (an average of 328 pieces per person per year) are much less likely to suffer from high cholesterol and heart disease, compared with citizens of other developed countries. Why? This is probably because the Japanese diet is generally low in saturated fat.
"The amount that one egg per day raises blood cholesterol levels is extremely small. So small that the increased risk of heart disease associated with these changes cannot be detected by any research," says Walter Willett, professor of epidemiology and nutrition at Harvard School of Public Health, "The LDL increase of this minuscule amount can easily be offset by the benefits of the egg."
Until recently, there was a maximum daily intake of cholesterol recommended by doctors - the same 300 mg per day. However, today, based on recent research, health organizations in many countries do not recommend restricting cholesterol intake. For example, dietary guidelines released in January 2016 in the United States do not indicate an upper limit for dietary cholesterol.
Scientific research
Can you eat eggs every day? What do scientists say about it? For many decades, there has been an opinion that the consumption of eggs, or at least egg yolk (the protein contains much less cholesterol), should be limited to 2-6 per week. However, there is no scientific evidence to justify such a rule. On the contrary, there are numerous data on the beneficial effects of eggs on health:
- the level of HDL (“good” cholesterol) rises;
- the body receives omega-3 fatty acids, vitamins A, E, B6 and B12, thiamine, riboflavin, folic acid, iron, phosphorus, magnesium, selenium;
- blood levels of carotenoid antioxidants such as lutein and zeaxanthin are significantly increased. These substances protect against eye diseases such as cataracts and macular degeneration;
- high-quality protein activates metabolism and helps to get rid of excess weight;
- The choline found in eggs is essential for brain health.
- Eggs help curb inflammation associated with various diseases.
Boiled eggs every day. Is it possible for everyone?
Is it possible to eat boiled eggs every day for anyone? In fact, the response to the daily consumption of eggs depends on the individual characteristics of the organism. In 70% of healthy people, such a "diet" does not affect the level of total cholesterol and LDL. In 30% of people (the so-called hyperresponders), these figures may increase slightly. However, according to statistics, this is not a cause for concern. For example, extensive research conducted by the University of Connecticut in 2006 found no association between egg consumption and risk of heart disease. Another study conducted by the U.S. Food and Drug Administration, adjusted for health, lifestyle, and dietary factors, found that frequent egg consumption was not associated with an increase in cardiac deaths.
eggs and diabetes
Is it possible to eat eggs every day suffering diabetes? Studies have shown that eating eggs as part of a low-carbohydrate diet improves markers of cardiovascular disease in people with insulin resistance or type 2 diabetes.
However, there is conflicting evidence about the likelihood of developing diabetes: some statistics show the benefits of eggs in a pre-diabetic state, while others find an association between cholesterol and the risk of diabetes.
Can you drink eggs every day?
Some people prefer raw eggs to boiled ones and explain their choice by the fact that they retain more nutrients. This is true, but this choice has a downside. In eggs that have not undergone heat treatment, there may be a harmful bacterium - salmonella. It causes an acute infectious disease, which often leads to serious complications and even death. Of course, the probability of meeting a bacterium is small, but still it exists. Therefore, it is not recommended to abuse raw eggs.
Can children have eggs?
Can children eat eggs every day? This is a valuable product that must be present in the child's diet, but do not forget about the sense of proportion. So can you give your baby an egg every day? Theoretically, a baby can eat an egg daily and stay within the classical recommended norm - 300 mg of cholesterol per day. But, most likely, he gets enough cholesterol from other foods during the day: milk, cheeses, yogurts, meat products. In this case, giving your baby eggs on a daily basis may not be a good idea.
Therefore, many nutritionists recommend not making scrambled eggs and omelettes a daily habit. It is best if they appear on the table 3-4 times a week. If one egg is not enough for a child, you can add one or two proteins to it instead of whole eggs.
However, it is worth noting that the negative effect of everyday eating and "overdose" of eggs in healthy people has not been recorded, so the rule of three hundred milligrams remains only one of the opinions.
Another important fact: for children, the egg is a common food allergen. Allergies occur in about 2% of babies, but are rare in adults. For 60-70% of allergy sufferers, it is quite acceptable to eat eggs as part of desserts and bakery products.
Conclusion
Can you eat eggs every day? All of the above can be summarized by the fact that eggs usually do much more good than harm. To keep cholesterol levels under control, it is best to limit yourself to sweets, exercise daily. exercise and maintain a healthy weight, eat more vegetables and stop smoking. Of course, you should not try to eat a dozen eggs every day, but 1-2 pieces a day is quite normal for healthy adults.
