Chicken egg dishes are a favorite delicacy of many peoples. How healthy are egg dishes and what benefits do they bring?
Chicken egg dishes are a favorite delicacy of many peoples. How healthy are egg dishes and what benefits do they bring?
Chicken egg is considered one of the most useful and nutritious products due to its nutritional value. Eggs are simply necessary for a healthy balanced diet. Chicken eggs are rich in vitamins and minerals, protein, which is almost completely digested by the body.
The claim that eggs are not good for human health because of their cholesterol content is considered outdated and obsolete. The diet of modern chickens has changed a lot, which is why the composition of eggs has changed. Moreover, it has long been known that the cholesterol content in the human body does not directly depend on the diet. So the good reputation of eggs is restored. Chicken eggs are especially useful and nutritious for the elderly, thanks to the high content of lutein and zeaxanthin - these are carotenoids (pigments) that help resist the external aging of the body.
Chicken eggs: positive aspects
Chicken eggs: negative aspects
Nutritional value of chicken eggs
A chicken egg consists of yolk and protein. Egg protein contains amino acids necessary for the development and functioning of the human body.
Protein contains 17 kcal (the energy value of protein is about a quarter of the total energy value of an 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:
Egg white contains a total of 210 mg of cholesterol. Recent studies have shown that egg cholesterol is balanced (normalized) by lecithin. That is why egg cholesterol is harmless to the human body.
Myths about the harm of egg cholesterol
Some nutritionists consider chicken eggs harmful to health because of their cholesterol content. But it should be remembered that cholesterol is necessary for the body in moderate doses to regulate the work 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 consequences.
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 high cholesterol, it is recommended to eat 2 yolks and 6-8 proteins per week.
Which form of eggs is more useful?
Of course, all the useful properties of 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 use eggs in raw form. If you choose between fried and boiled eggs, it is better to choose boiled. The less manipulations with the egg, the more useful substances are stored in them.