The egg is a very complete and nutritional food. It’s divided into two parts: the yolk and the white. The egg white is rich in albumin, a protein of animal origin that has a great aminogram and has a high biological value. The egg white helps in the repair of muscle and prolongs the feeling of satiety for a longer absorbed protein. Already the egg yolk is often seen as the egg villain, but actually it carries with it many nutrients and a source of iron, selenium, phosphorus, iodine, zinc, choline, folic acid, lecithin, biotin, antioxidants, lutein, vitamins A, B2, B12, D, E and K.
Egg proteins are in a perfect relationship between quantity and quality of the different amino acids we need, so much so that egg protein is taken as reference for establishing the biological value of proteins of different foods. The quality of egg protein is the largest of any whole food.
The yolk is also feared by falsely containing “grease”. We should note that although most of the energy of the egg is due to fat, an egg contains only 5 grams of fat and only 1.5 grams of this fat is saturated.
As for the myth of cholesterol, it’s already shown that although the egg has a remarkable amount of this fat, not all is absorbed or poses a risk for cardiovascular disease.
Consider this list of 10 reasons to eat eggs:
1. Egg yolk helps in brain development
The egg yolk is rich in choline, an essential element of vitamin B, which is associated with better neurological function and reduction of inflammation. It can help reduce the effects of memory loss due to old age. In addition, it can improve the results of the exercises, keep good cholesterol levels or just promote the health of your liver.
2. Great protein
When it comes to protein quality, the egg is one of the best foods to consume. A large egg supplies 10% of the daily protein requirement of an adult. All the protein found in an egg can be absorbed and utilized by the body, and contain all nine essential amino acids, which are amino acids that your body can not produce on its own. Another important observation is that the protein that has the egg back better results than muscle-building proteins from other sources.
3. Prevents eye diseases
Researchers found that people who eat eggs every day, reduce the risk of developing cataracts because of lutein and zeaxanthin that are found in eggs.
Further studies show that, contrary to previous belief, moderate consumption of eggs do not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect the lipid profile of a person and can in fact improve.
5. Vitamin D
Eggs are one of the only foods that naturally contain vitamin D. This vitamin is essential in the formation of bones and teeth, it helps you lose weight, strengthens the defense system of the body, aids in the prevention and treatment of diseases such as diabetes and hypertension, and is associated with a longer life.
6. Prevents breast cancer
Eggs may prevent breast cancer. In one study, women who consumed at least six eggs per week reduced the risk of breast cancer by 44%.
7. Hair and nails
Eggs are also for healthy hair and nails due to their high sulfur content and a variety of vitamins and minerals. Many people find their hair growing faster after adding eggs to your diet, especially if they were previously deficient in foods containing sulphur or B12.
8. Controls appetite and keeps the muscles
Being a food with high biological value protein helps maintain muscle mass, increases satiety and helps your body maintain ideal levels of energy for the day’s activities.
9. Contain minerals
The minerals found in eggs are iron, to assist in the formation of red blood cells, Zinc, to enhance immunity, calcium strengthens bones and teeth, phosphorus is essential for healthy bones and teeth, iodine, necessary for the regulation of thyroid hormones, selenium, vitamin E, and protects the cell from oxidation.
10. Versatility in the kitchen
In addition to full breakfasts, eggs themselves can be a good meal. An omelet stuffed with vegetables is a nutritious and quick lunch; a bit of scrambled egg on toast can be a light dinner. Make sure you always have eggs in your refrigerator, to ensure healthy and simple meals whenever you have little time to cook. Not to mention that half a boiled egg a day is a snack full of nutrients.
There are many ways to enjoy this food, your cooking will depend on all the caloric intake is increased or maintained.
Say yes to eggs!