Whether you are an athlete, a student or you work in a office, eggs are perfect for your lunch… or for your breakfast.
As for all foods, eggs must be eaten in moderation and must be included in a healthy and balanced diet. Eggs are not unhealthy and do not increase cholesterol levels. Keep reading to see what their properties are.
Half of egg fats are oleic acids, the same ones contained in olive oil. Unlike what people think, eggs only have 3 grams of saturated fats.
Egg white and yolk: what do they contain?
Eggs are surrounded by a protective, porous, white-pink shell (10% of their total weight) made of calcium carbonate. It contains two main components: the albumen, also called egg white, and the yolk.
The egg white is about 58% of the weight of the whole egg. It is a watery colloidal solution that protects the yolk from external agents. The albumen is the most precious source of biological proteins, while it contains little levels of fats, vitamins, mineral salts and carbohydrates.
The yolk is about 30% of the weight of the whole egg. It is the round mass at the center of the egg and has high cholesterol, lecithins (which has hypocholesterolemic action), triglycerides, saturated and unsaturated fatty acids levels.
Egg properties and benefits
Their essential micronutrients are:
- Iron, calcium, phosphorus
- Vitamins A, B1, B2, B6, B12, D, PP and choline (an indispensable nutrient for some cellular processes). The high content of vitamin B12 in eggs allows to compensate for this specific vitamin deficiencies due to a vegeterian diet, as it is typically contained in meat. The content of vitamin D is also important, essential for bone health.
- Pigments such as xanthophylls and carotenes.
- Antioxidant substances such as lutein and zeazanthine. Eating eggs increases the concentration of these molecules in blood, guaranteeing a protective effect.
Eggs: cholesterol and cardiovascular diseases
Since eggs have a high cholesterol content (200 – 350 mg / 100g of the edible part), there are many prejudices about eating them. However, their cholesterol levels should not scare us. As a matter of fact, our body can balance the endogenous cholesterol (which we produce) and the exogenous cholesterol we take in with food. Based on the amount of cholesterol intake, our body regulates the endogenous production.
Egg side effects
People suffering from diabetis should eat eggs with great moderation. Instead, those with high blood cholesterol levels should ask their doctor or nutrionist for the right quantity of eggs they can eat weekly. Other than these two situations, you can eat them without problems. Just avoid eating this food together with others rich in cholesterol, such as shellfish or offals, and animal fats (cheese, butter and sausages).