In addition, in eggs the ratio between bad and good cholesterol is perfectly balanced, he explains Ziare.com nutritionist Camelia Olteanu.
Protein content
Egg proteins are found in egg whites. They have a high biological value and contain all the essential amino acids needed by the body, especially high amounts of tyrosine, tryptophan and lysine, so well proportioned that the egg has become the standard reference for comparing proteins from other food.
Thus, by definition, the biological value of egg proteins is considered 100%. The egg white does not contain fat and cholesterol.
The main protein in egg yolk is ovovitellin. Also present are phospholipids, extremely necessary in the diet, especially for children and pregnant women, water-soluble vitamins (especially complex B) and fat-soluble (vitamins A, D, E and K). The egg does not contain vitamin C.
Yolk also contains minerals: phosphorus, zinc, calcium and iron.
Egg proteins are used in the body in a proportion of almost 100%.
UPN (use of net proteins) = 94% in the case of eggs
UPN = 30% (line);
UPN = 63% (soia);
UPN = 70% (branza).
Vitamin content
Vitamin A:
– helps to improve vision at night, forming a pigment called rhodopsin, which detects diffused light
– contributes to maintaining the humidity of the eye, especially the cornea, preventing it from drying out, which would lead to conditions of the retina
– helps support the immune system by maintaining the health of the skin, mucous membranes and other surfaces, so that bacteria and viruses can not enter the body
– increasing the production and activity of white blood cells that destroy bacteria and viruses harmful to the body
Vitamin A requires protein to be transported throughout the body, so a sufficient intake of protein and fat is needed for proper absorption.
B vitamin complex
They have the role in:
– metabolism nutrients. They are essential for metabolizing carbohydrates into glucose, providing the body with the energy it needs
– are useful for assimilating fats and proteins
– normal functioning of the nervous system – vitamin B 12
– skin, eyes, membranes
– gastrointestinal tract
– maintaining the health of red blood cells – vitamin B12 (missing from vegetarian diets). Consumption of two eggs provides the daily requirement of this essential nutrient.
Vitamin D
It is beneficial for the development of the bone system and for maintenance. It regulates the absorption of calcium and phosphorus minerals, their level in the blood and their assimilation in the skeletal system and teeth, their so-called mineralization.
It fights infections and helps maintain healthy skin and muscles, as well as reducing tooth loss, gum problems and osteoporosis and accelerates the healing of fractures.
Vitamina K
It is the name of the group of fat-soluble vitamins necessary for the normal coagulation of the blood and the synthesis of proteins in the plasma, bones and kidneys.
It is necessary in the synthesis of proteins required for blood clotting. Through the synthesis of the protein osteocalcin, vitamin K participates in the calcification of the skeletal system and tissues and prevents the calcification of arteries and other soft tissues (a consequence of the process of getting older).
Mineral content
Essential in the growth process, for the health of the sexual organs, reproduction and natural resistance.
Essential for bone formation, being a component part of cells.
It is an essential mineral for bone formation and strength, being of utmost importance during pregnancy, lactation, during childhood and adolescence and in the prevention of osteoporosis.
It combines with oxygen to form hemoglobin, which is essential in transporting oxygen to all cells in the body.
It is vital, being part of many metabolic processes in the body, including the dispersion of dangerous cholesterol deposits. Lecithin prevents the development of diseases heart and kidney stones and accelerates the rapid transformation of body fat into energy.
Lecithin makes eggs important foods for brain, contributing not only to memory and concentration, but also to a balanced mental and emotional state.
They are phytonutrients that belong to the group of carotenoids, natural pigments.
They are present in the retina and lens. Provides anti-oxidation protection against free radicals and plays an important role in the proper functioning of the eye system.
To remember
Many people avoid eating eggs, considering that they have a high cholesterol content (300 mg / g), without taking into account the fact that only 20% of the cholesterol in the blood comes from food, the rest being produced by the body. We must not forget that In the egg, the ratio between the LDL and HDL cholesterol fractions is optimal.
Egg consumption is beneficial in case of osteoarthritis, rheumatoid arthritis, for male sexual functions and for the brain, improving memory, concentration, balancing mental and emotional state. In addition, it provides protection against anemia.
It is consumed hard or soft boiled, Romanian mesh (in What) or prepared in a non-stick pan, to avoid frying and adding extra fat.
Regardless of the origin, eggs have the same nutritional content. It is absolutely untrue that quail eggs would not have cholesterol or the cholesterol content would be lower than other birds. It’s just a false promotion method.
Hens raised in the incubator make eggs with a lower content of vitamin B12 and the risk of salmonella infection is higher, so increased care in handling and thermal preparation.
The egg can give allergies, and in some children it causes asthma attacks.
Eggs are a natural cosmetic product, excellent and cheap. For dry hair, beat an egg with a cup of beer and apply after washing with shampoo. The result will be well-groomed and shiny hair.
For an astringent mask, beat the egg whites with a lemon juice and apply on the face for 5 minutes (avoid the eye area). A smooth skin is obtained.
Read on what benefits it has.
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