Eggs = Cheap SUPERFOOD
Eggs are one of the few products that can be considered a superfood. Eggs are not only tasty but also have many health benefits.
A raw egg consists of more than 70% water (this amount is characteristic of most living organisms, including humans), about 12% amino acids (protein), less than 10% fat, 1% minerals, and less than 1% carbohydrates.
Eggs contain many valuable nutrients and are a complete source for the life of the developing organism. Egg yolks and egg whites have all the high-quality ingredients necessary for a chicken’s life, including cholesterol.
*The chemical composition of an egg depends on many factors, including genetics, the method of feeding the laying hen, the hen’s age, and medical treatment.
Since we all know that eggs are natural and healthy, let’s move on to the benefits of eating eggs.
- Valuable nutrients
The whole egg is probably the most nutritious food that exists.
It contains all essential amino acids in a form easily absorbed by the human body.
It is low in calories but contains as much as 7.8 grams of protein and five grams of healthy fats.
In addition, the egg contains other nutrients such as:
– Vitamin D,
– Vitamin A,
– Vitamin E,
– Vitamin K,
– Vitamin B2, B5, B6, B12,
– and Folic acid,
as well as calcium, zinc, phosphorus, selenium, and Omega-3 fatty acids (read here: Omega-3 Fatty Acids – Everything You Need to Know).
The only missing nutrient in the egg is Vitamin C.
It is also worth noting that almost all the nutrients are found in the yolk.
- Eggs contain more than 100 mg of choline.
Choline is an important nutrient that is part of some phospholipids (phospholipids are an important component of cell membrane formation). Pregnant women should especially take care of this component in their diet.
Choline stimulates brain development and takes part in the transport and metabolism of cholesterol and other fats. It also has a beneficial effect on the liver and kidneys. Since our body does not produce enough choline, it has to be obtained from food. The egg is an excellent source of choline.
- Eggs protect the eyes against many diseases.
Generally, when we talk about food, we are focused on its nutritional value (calories, carbs, proteins, fats, etc.). But foods are so much more complex and contain compounds with biological activity that protect the body against diseases.
In addition to proteins, eggs contain bioactive components called carotenoid compounds: beta-carotene, cryptoxanthin, lutein, and zeaxanthin. Lutein and zeaxanthin – found in large amounts in egg yolks – are two important antioxidants that protect against eye degeneration and damage to the retina. Eating one-and-a-half yolks a day for 4.5 weeks has been found to increase lutein levels by 28-50% and zeaxanthin by 114-142%.
Numerous studies have shown that consuming the right amount of these ingredients can significantly reduce the risk of cataracts and macular degeneration. Eggs are also a rich source of vitamin A, which notably benefits eyesight.
- Eggs contain a large amount of cholesterol.
Because of the cholesterol myth, eggs were pushed into the background a few years ago, which was not good for our health.
One egg contains about 200 mg of cholesterol, which is a little more than half of the recommended daily dose. However, there is nothing to fear because the cholesterol contained in the egg has little effect on the level of cholesterol in the blood. The presence and proportions of fats contained in eggs allow you to regulate liver function and maintain normal cholesterol levels in the blood.
The cholesterol in the egg is healthy, and people should eat it. However, people who suffer from hypercholesterolemia or have disorders of the ApoE4 gene should avoid eating eggs because the cholesterol may cause them problems.
- Consumption of eggs raises the level of beneficial HDL cholesterol.
Cholesterol is a compound that has many important functions in the body. It is:
– a steroid hormone precursor,
– bile acid precursor,
– a precursor of vitamins
– and an important component of many tissues, especially the nervous tissue.
People who have high HDL cholesterol are at a lower risk of heart disease and stroke.
- Eggs are an ideal source of protein.
The protein in an egg is considered to be of full value and contains all the so-called exogenous amino acids that the human body is unable to produce but are necessary for proper nutrition. The right proportions of these amino acids are found rarely in other products.
This makes egg consumption helpful to weight loss or muscle mass increase, depending on the diet. Eggs are also helpful in lowering blood pressure and maintaining bone health.
- Eggs satisfy the appetite.
Eggs are rated high on the Satiety Index scale, which measures the food’s ability to fill you up. Foods that are filling reduce hunger and help reduce calorie intake.
Why does this happen? It’s because eggs are very nutritious. They are rich in healthy protein and vitamins, and they satisfy your appetite for a long time.
Don’t waste eggshells! Remember that they add calcium to your diet. Read more here: Eggshells – The best source of calcium.
Eating two eggs a day offers many benefits, but you have to pay attention to the quality of eggs. Remember that a small egg is much better than a large one – real country eggs are small or medium-sized. Big eggs also appear, but it is rarer because the anatomy of the chicken is not suited to laying large eggs. Unfortunately, hens often get sick after such eggs. They are weakened, and their immunity decreases.
For example, consider a woman who gives birth to a large child weighing 13 pounds (5-6 kg). The recovery period after such a birth lasts much longer than regular births, and it is the same in the case of the hen. Unfortunately, nobody pays any attention to it on the farms.
Chickens and eggs are sometimes artificially stimulated with antibiotics and growth hormones, which affects the quality of the eggs. So we should eat eggs from “happy” hens that lay eggs on their own will and in the size their anatomy allows.