What Are The Benefits Of Eating Eggs

Hen eggs are a special product because from them, under certain conditions, hatch living beings - chicks. This means that eggs contain all the nutrients needed by a living organism to function and develop normally.

They are one of the few foods that are classified as super foods.

Nutritional composition of eggs

Eggs are among the most nutrient-rich foods on earth. A whole egg contains all the nutrients needed to turn a cage into a small chick.

One large egg contains:

• 77 calories;
• 6 grams of protein;
• 5 grams of useful fats;
• Vitamins: A (6% of DP *), B9 (5% of DP *), B5 (7% of DP *), B12 (9% of DP *), B2 (15% of DP *), D, E , K, B6;
• Minerals: phosphorus (9% of DP *), selenium (22% of DP *), selenium, zinc.

* DP * - daily requirement

Eggs contain smaller amounts of some important nutrients with a specific function that are necessary for health.

This product is a perfect food because it contains less of almost all the substances a person needs. Eggs enriched with omega-3, selenium and / or vitamin D, as well as eggs from grazing hens, are already produced and sold.

Their protein is easily digested, especially if it is loosely cooked. The benefits of eggs are explained by the presence of the necessary vitamins B, C, D, E and amino acids, including essential. Including eggs in your diet, a person receives a whole range of trace elements: iron, phosphorus, iodine, selenium. Phosphorus is needed to ensure the normal condition of bones and hair, without iron the synthesis of red blood cells is impossible, iodine deficiency disrupts thyroid function, selenium is an antioxidant and it helps the body fight the negative effects of free radicals.

Eggs also contain large amounts of cholesterol . One serving contains 212 mg, which is just over half of the recommended daily intake of 300 mg. Cholesterol in their composition does not adversely affect blood cholesterol. The liver produces large amounts of cholesterol every day. With an increased daily intake of good cholesterol, the liver begins to produce less to balance the amounts.

However, each person reacts individually. In 70% of people, the consumption of eggs does not raise blood cholesterol levels. While the remaining 30% may slightly increase the levels of total and bad (LDL) cholesterol.

It should be mentioned that the amount of saturated fat (in eggs) that is deposited on the walls of blood vessels is very small, and the lecithin contained stops the formation of cholesterol plaques.

Tocopherol (vitamin E) and selenium, which are part of this product, are excellent antioxidants, so the benefits of chicken eggs are no longer in doubt.

It is recommended to eat 1 egg a day to get the necessary trace elements and vitamins in the body. Like any other food, they should be consumed in moderation and not in large quantities.

Useful properties of eggs

HDL (high density lipoprotein) means a high density lipoprotein known as "good" cholesterol. People with higher levels of HDL cholesterol usually have a lower risk of heart disease, stroke and other health problems. Eating eggs is a very good way to increase good cholesterol levels.

Choline is an extremely important nutrient, often associated with B vitamins. It is used to build cell membranes and plays an important role in the production of signaling molecules in the brain, as well as for other functions. The symptoms of choline deficiency are serious. A whole egg is an excellent source of this important substance, it contains more than 100 mg.

LDL (low density lipoproiten) means low density lipoprotein, known as "bad" cholesterol. The presence of high levels of bad (LDL) cholesterol is associated with an increased risk of heart disease. LDL is divided into subtypes based on particle size. There are small, dense and large LDL particles. Many studies show that people who have predominantly small LDL and dense LDL particles have a higher risk of heart disease than people who have predominantly large LDL particles.

Even if eggs tend to slightly raise bad cholesterol in some people, studies show that the particles change from small and dense to large LDL, leading to improvements.

One of the consequences of aging is that vision tends to deteriorate. There are several nutrients that help counteract some degenerative processes affecting the eyes. Two of them are lutein and zaexanthin - powerful antioxidants that accumulate in the retina of about.

Studies show that consuming adequate amounts of these antioxidants can significantly reduce the risk of cataracts and macular degeneration - two very common eye disorders. Egg yolks contain large amounts of them. A study found that eating only 1.3 egg yolks a day for 4.5 weeks increased lutein levels by 28 to 50% and zeaxanthin by 114 to 142%.

Eggs contain large amounts of vitamin A . Deficiency of this important vitamin is the most common cause of blindness in the world.

Not all eggs are the same. The composition of nutrients in them varies depending on the way of feeding and raising chickens.

Hen eggs reared on pastures and / or fed with omega-3-enriched feed usually have a higher content of omega-3 fatty acids . These fatty acids are known to lower blood triglyceride levels. High triglyceride levels are an important risk factor for heart disease.

Studies show that eating omega-3 fortified eggs is a very effective way to lower blood triglycerides. Another study found that eating only five fortified eggs a week for three weeks reduced triglyceride levels by 16-18%.

Proteins are the main building blocks of the human body. They are used to build tissues and molecules that serve both structural and functional purposes. Getting enough protein in your diet is very important. Studies show that currently recommended amounts may be too low.

One large egg contains 6 grams of protein and all essential amino acids in the right proportions. This makes them an extremely good source of protein. Our body can fully absorb it.

Consuming enough protein can help with weight loss, increase muscle mass, lower blood pressure, improve bone health and many other health benefits.

Eggs saturate for a long time because they contain large amounts of protein - the most saturating macronutrient. They have the highest satiety index - a measure of the ability of foods to cause a feeling of fullness and reduce calorie intake later in the day.

A study of 30 overweight women found that eating eggs instead of pasta for breakfast increased the feeling of satiety and made women eat fewer calories for the next 36 hours. In another study, replacing pasta with eggs resulted in significant weight loss over a period of eight weeks.

Side effects and contraindications for egg consumption

Eggs can cause food poisoning due to the presence of bacteria called Salmonella. These bacteria can be present even in clean and healthy eggs. Therefore, it is recommended to properly store the product in a refrigerator at a temperature of 0-4 degrees, mandatory washing and disinfection before use and sufficient heat treatment before consumption.

Allergic symptoms appear from a few minutes to hours after eating eggs. Reactions range from swelling of the skin, rash (hives), asthma, watery eyes and runny nose to spasms, nausea, vomiting, diarrhea and, less commonly, to anaphylaxis, which requires medical attention.

Eggs contain the essential vitamin H or biotin, which is responsible for the health of the skin, hair and muscles. Vitamin deficiency can lead to hair loss, lack of muscle tone, muscle spasms and pain. Raw albumin (a reserve substance in egg white) contains a protein called avidin. This substance easily depletes biotin from the body, so the consumption of raw eggs can lead to biotin deficiency and health problems.

Doctors suggest that high-protein diets are fatal for patients suffering from kidney disease. High levels of egg protein can impair the kidneys' ability to filter toxins from the blood.

People with genetic disorders such as familial hypercholesterolemia or genetic variation should also limit or avoid egg consumption.