The properties and benefits of eggs They are numerous: they are rich in protein, improves cardiovascular health, protects eyesight, can help you lose weight, improves memory and others that I will explain to you below..
At the time of consuming them, the options are varied, from a traditional fried or hard-boiled egg, to sophisticated gastronomic recipes..
From the perspective of its functionality, nutritional value and cost, it is not at all unreasonable to think of this product as a good alternative for the billions of people who live below the poverty line every day, especially for children with protein and caloric malnutrition, for example in large areas of Africa and Asia.
In the last decades, diligent research has been carried out on the subject, with special attention to chicken eggs as sources of critical nutrients (which are often in short supply in certain population groups)..
The consumption of chicken eggs has had satisfactory repercussions in improving the nutritional status of the population, especially in countries with limited economic resources for their families, a fact proven through the reduction of malnutrition due to deficit in a large part of the countries on process of development.
On the other hand, technological advances have made it possible to increase the content of some nutrients in the hens' diet and consequently in their eggs, especially in terms of vitamins such as folic acid, vitamin B12 and vitamin E.
The proven healthy properties of this food are really abundant, so below I present only a summary of its main benefits and properties, as well as some practical advice for the safe consumption of eggs.
For decades, the consumption of eggs was practically banned for people with some cardiovascular pathology (atherosclerosis, diabetes, dyslipidemia, etc.), based on the high content of cholesterol in the yolk, which is why the yellow content of the eggs was "demonized". eggs.
However, multiple studies published in recent years have concluded that the consumption of up to 2 or even 3 eggs a day does not cause harmful effects on the function of the heart and blood vessels.
The yolk is made up of 1/3 of saturated fats (bad for health) and 2/3 of mono and polyunsaturated fats (good for health). Within the latter, the highest percentage belongs to monounsaturated fatty acids, which facilitate the decrease in variables that are harmful to health (total cholesterol and LDL), and on the contrary, produce an increase in cholesterol that is beneficial to health (HDL cholesterol)..
Now, if you are a carrier of cardiovascular disease, it is best to consult with your specialist about the appropriate amount for you..
From the start, we must make it clear that people who practice sports on a regular basis have considerably increased their daily nutrient requirements, mainly carbohydrates, proteins, vitamins and minerals, due to the wear and tear that their body suffers during physical activity.
Due to the above, the egg is an essential food in this population as it is a very good source of proteins of high biological value and of the best quality..
On average, an egg provides 6.3 grams of protein, contains 9 essential amino acids and all vitamins and minerals (niacin, riboflavin, vitamin A, vitamin E, thiamine, iron, magnesium, potassium, selenium, zinc, among others), With the exception of vitamin C. Its biological value is 93.7, which indicates that after the protein in breast milk, egg protein is the one best assimilated by our body.
Food allergies are defined as an exacerbated immune response that can be triggered by the consumption of eggs, peanuts, milk or some other specific food.
Researchers at Duke University in South Carolina and the University of Arkansas conducted a pilot study where they developed a new therapy for food allergies, based on the consumption of minimal amounts and progressive increases of powdered egg in children with allergies to this food.
Over time, the children showed greater tolerance to eggs and less severity of allergy symptoms. At the end of the follow-up period, the majority tolerated two scrambled eggs without presenting any reaction, so it is possible that in the future this therapy will usually be applied in the population that presents an allergic reaction to eggs..
The intake of calories and nutrients during pregnancy should be sufficient to allow optimal weight gain of the unborn child. Nutritional requirements increase considerably, especially in the second and third trimesters of pregnancy..
However, this increase in intake must be made from foods with high quality and nutrient density, where one of the best alternatives is undoubtedly eggs..
I will give you some specific information on the benefits of its consumption during this stage; the requirements of choline (a nutrient abundant in eggs) increase during pregnancy and lactation, as it must be transported through the placenta.
Furthermore, folic acid deficiency is of particular concern in almost all developing countries, as it has been shown to cause neural tube abnormalities. The concentration of folic acid in eggs can be increased considerably by feeding hens a diet enriched with it..
The demographic change of the world population is a mystery to no one, where year after year the elderly represent a greater percentage.
Physiological and emotional changes related to age often end up negatively affecting health, which is why at this stage conditions such as depression, anorexia, malnutrition, early satiety, loss of teeth, among others, usually appear..
The egg, being such a complete food, should be a recurring ingredient in their diet, since it is also inexpensive, easy to prepare even when our elderly live alone and its texture is quite soft, which facilitates its consumption and makes it pleasant..
The egg is considered a functional food because it has three important physiologically active elements: choline, carotenoids and substances known as antioxidants.
The carotenoids in egg yolk are called Lutein and Zeaxanthin and act as functional, since the studies carried out in this regard indicate that they protect the eyes from the ultraviolet phototoxicity of the sun's rays..
Its consumption is even related to reducing the risk of suffering from cataracts, a disease closely related to wear and tear due to age, and which ends up causing irreversible blindness.
The proper development and maintenance of an optimal memory is the subject of numerous investigations on a subject that undoubtedly interests us all. In this sense, during the last decade studies carried out in rats have been published, which have concluded that supplementation with choline, during embryonic development or immediately after birth, results in an increase in the memory capacity of young and mothers.
The recommended daily intakes for choline are approximately 550 mg in men and 425 mg in women.. Eggs are one of the few food sources that contain high concentrations of choline and the consumption of one unit per day already covers more than 50% of what you need.
Although the egg yolk mainly contributes fat (cholesterol), this yellow portion of the egg is what gives us a great variety and quality of vitamins. Finally, and contrary to popular belief, the yolk also provides a good quality of amino acids that combine to form proteins..
The proteins in egg yolk are used by our body to build our muscles and are also necessary to maintain our muscle mass..
How many eggshells have you thrown away? I imagine that many. The eggshell is composed of a large percentage of calcium carbonate (94%) as a structural component, with small amounts of magnesium carbonate, calcium phosphate and other organic materials including proteins..
It is postulated that in postmenopausal women and those with osteoporosis, powdered eggshell reduces pain and bone resorption by increasing mobility and bone density..
Asian researchers conclude that powdered eggshell has a positive effect on bone and cartilage and that it is convenient to use in the prevention and treatment of osteoporosis.
Before, I must make it clear that everything depends on the amount you consume and your level of physical activity.
There are multiple scientific studies published in recent years that show that when carrying out an eating plan with a predominance of foods rich in proteins, with respect to those that provide carbohydrates and fats, an increase in the power of satiety is clearly evidenced (control of the volume of food eaten and the time between each meal).
In a study published in the Journal of the American College of Nutrition, the satiety effect caused by the consumption of eggs was studied in 28 overweight and obese individuals, the results of which were that the individuals who consumed 2 eggs at breakfast, registered a statistically significant decrease in your feeling of hunger, for at least the next 24 hours.
These results suggest that eggs may play a leading role in promoting weight loss and feeling full..
The truth is that this is simply an aberration, since only the proper cooking of the egg will facilitate the digestion of its proteins, the release of some vitamins and minerals and the elimination of possible contaminating microorganisms..
On the contrary, raw eggs have “anti-nutritional factors” and you run the risk when consuming raw or undercooked eggs, of contracting the dreaded and sometimes fatal Salmonellosis.
I invite you to follow these simple steps:
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