Benefits of the egg: a source of protein for health

What are the properties of the egg?

The egg is a dish to put on all plates because of its many advantages:

What are the nutritional values ​​of eggs?

Nutrition and benefits: why is it good for your health to eat eggs?

Yolk and white, how many grams of protein in an egg?

At 10.5 grams per 100 grams of white, the protein contains a large amount of protein. The egg has good nutritional quality proteins, the latter contain all the essential amino acids for the body and which the body cannot make itself. These amino acids must then necessarily be supplied through the diet. : those that the body does not know how to make and that absolutely must be provided by food. In addition, the proteins of the egg are better absorbed by the organism than those of the meat.

What are proteins used for? Together with carbohydrates and lipids, they belong to the nutrient family. “They are essential to the body, they play a structural role (at the muscle or skin level) but are also involved in many processes such as the immune response (antibodies), the transport of oxygen in the body (hemoglobin), or even digestion ( digestion). enzymes),” describes the National Food Safety Agency (ANSES). The egg is a very satiating food, an ideal ally for a complete breakfast that prevents the appetite in the morning.

Vitamins, potassium, iron, nutrients, lipids: a flawless composition

In addition to proteins, eggs are also composed of vitamins K, E, B, D and E. Vitamin E is an important substance in the human body that strengthens the immune system.

They are too an interesting source of iodine and phosphorus† The latter nutrient is essential for bone strength and iodine is interesting for the proper functioning of the thyroid gland. Of the trace elements, the egg also consists of selenium, zinc and potassium.

The egg is also a source of folic acid whose role is essential in the functioning of the immune system.

The egg is low in calories, with 150 Kcal for two eggs, an interesting food to integrate into a balanced diet.

Egg and Cholesterol: A Dangerous Connection? What’s wrong with the egg?

For a long time, eggs and cholesterol didn’t seem to coexist. Yet the latest investigations now seem less formal. In terms of composition, cholesterol is contained in the yolk of the egg. Indeed, it is not recommended for people with high blood cholesterol to give up eggs. On this subject, scientific studies have shown that consuming two to three eggs per week does not affect the level of LDL cholesterol, the “bad” of the two. But the studies follow one another and are not always the same. In March 2019, a US study found that eating between 3 and 4 eggs per week can increase the risk of cardiovascular disease by 6%. This study was published in the Journal of the American Medical Association.

As a reminder, only 30% of cholesterol comes from food and 70% is produced by the liver. No more eating cholesterol, it is essential for the functioning of the body and especially the brain.

What is the composition of egg yolk?

The egg yolk is composed of phospholipids whose properties are interesting for the brain because they are part of the composition of cell membranes. Another advantage is that the egg yolk also contains omega 9 and omega 6. The intake of omega 3 is interesting for health because they are essential for brain function and to prevent the development of cardiovascular diseases.

The yolk is also rich in antioxidants from the carotenoid family† In particular, lutein and xeaxanthin protect the eyes from aging (reduces the risk of cataracts or age-related macular degeneration). Egg yolk is also a good source of choline, it is involved in the transport and metabolism of lipids and cholesterol. Choline is also said to have an interest in improving cognitive functions.

Is it good to eat eggs every day? How many eggs per day?

In the United States, the American Heart Association (AHA) allows the consumption of one egg yolk per day for people with hypercholesterolemia. In this case, it is important to keep an eye on your consumption of cheese, butter and cream. For people who have cholesterol, it is recommended to limit consumption between two and four eggs per week. It is also important to rebalance the entire diet.

Official recommendations have been adopted in France egg consumption up to one egg per day up to the age of ten. For adults it is possible to eat one to two eggs a day. For seniors with an increased need for protein and who have difficulty eating meat, they are interesting because they can be easily integrated into the preparation of many sweet and savory recipes.

Fried, boiled, hard boiled, scrambled eggs, which is the best egg for your health?

Hard-boiled eggs, boiled eggs, scrambled eggs, fried, all eggs are not equal for your health. If you choose to eat your hard-boiled egg, it should be submerged in a pot of boiling water. The more the egg is cooked, the harder the yolk will be. If you prefer a soft-boiled egg, submerge a cold egg in a pan of boiling water and wait a few minutes.

For the scrambled eggs, it is recommended to beat them in a bowl, then put the mixture in a hot pan and stir over low heat during the cooking process. You can season with aromatic herbs or small vegetables. If you prefer to make your own omelette, the recipe is the same, but you don’t need to stir while cooking.

The soft boiled eggs boil for six minutes, then they should be dipped in cold water to stop cooking.

Beware of fried eggs that are cooked in fat: butter in particular is less recommended for health. It is also recommended not to overdo it with mayonnaise or bacon, which can strengthen the eggs and increase the calorie balance. In addition, eggs cooked in too much fat can also be harder to digest and can lead to painful gallbladder contractions. The hard-boiled egg is the egg with the best digestibility.

Please note that consumption of raw eggs is not recommended for the elderly, immunocompromised, young children and pregnant women due to: the risk of salmonella contamination

Cracked eggs should never be eaten, they should be thrown in the trash. When making your choice, pay attention to the shell of the eggs. Indeed, a number appears indicating the mode of production: 0 for eggs from chickens raised in the open air (organic farming), 1 for eggs from chickens raised in the open air, 2 for eggs from chickens raised on the ground farmed and 3 for eggs from caged hens.

An instruction to always keep in mind: the eggs should always be kept at the same temperature to do not create condensation† Indeed, if the eggs were bought at room temperature, there is no need to keep them in the refrigerator. But in most cases, they are often transported in a refrigerated truck before arriving at the supermarket, so it is recommended to keep them in the fridge at home. It is not helpful to wash the eggs before consumption unless the eggs come from a small producer.

Egg allergy beware!

Egg allergy is one of three allergies – with milk and peanuts – is most common in children. In general, the immune system reacts to one of the protein fractions in the protein. People who are allergic to raw eggs can’t eat boiled eggs either. Good news, in most cases this allergy disappears from the fifth year of life.

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To guarantee the freshness of an egg, there is a very simple trick. Fill a bowl with water and dip the egg in it. If it sinks, it is fresh and can be eaten without risk, if it floats on the surface, beware.

Recipe ideas with egg

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