Eggs: vitamins and minerals, nutritional properties, benefits and harms

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Eggs are considered the reference source of protein against which all other foods are judged. Egg protein is digested almost completely, so it is often used in the diet of professional athletes and bodybuilders. In this article, you will learn about the vitamins contained in the egg, the nutritional value of this product. You will also find interesting facts.

Nutrition & Vitamins

Chicken egg is the most commonly eaten type of egg. It provides about 70 calories (kcal) of food energy and 6 grams of protein. Boiled eggs provide the body with essential vitamins and minerals in significant amounts from the daily allowance. We will see. how much is the content of vitamins B2 in an egg, as well as some others:

• Vitamin B2 or riboflavin (42% of the daily value) - necessary for the formation of red blood cells and antibodies, growth control and maintenance of reproductive function, he althy skin, nails and hair, the correct functioning of the thyroid gland.
• Vitamin B5 or Pantothenic Acid (28% DV)norms).
• Vitamin B12 (46% DV) - is involved in the processes of metabolism and the synthesis of vital fatty acids.
• Vitamin A (19% DV) - important for growth and development, maintaining the immune system and good vision.
• Choline (60% DV) - contributes to the normal functioning of cells, ensures the functioning of the liver and the transport of nutrients throughout the body, is the key to the development of a child's memory functions, so eggs should be in the diet of children.
• Phosphorus (25% DV) - needed to prevent diseases of bones, tooth enamel.
• Zinc (11% DV) - needed for male hormone production, vitamin E metabolism, synthesis of various anabolic hormones (growth hormone, insulin, testosterone).
• Vitamin D (15% of the daily value) - important for the absorption of calcium and phosphorus in the small intestine, is involved in the regulation of cell reproduction, stimulation of the synthesis of a number of hormones, metabolic processes.

Chicken eggs do not contain carbohydrates and sugar. Protein provides energy and does not cause a spike in blood sugar or insulin levels, which can lead to a rebound effect or loss of energy as blood sugar levels drop. This means you can safely consume them throughout the day.

The diet of laying hens can affect the nutritional quality and how many vitamins are in an egg. For example, eggs high in omega-3 fatty acids are obtained by adding to the dietchicken polyunsaturated fats from sources such as fish oil, flax seeds and chia. However, there are no significant differences in the set of vitamins in the eggs of different chickens.

What about the eggs of other birds? Differences in the content of vitamins in quail eggs compared to chicken eggs exist. For example, one gram of a quail egg contains 2.5 times more vitamin A, 2.8 times more vitamin B1 and 2.2 times more vitamin B2. Quail eggs also have higher levels of phosphorus, iron and potassium.

Cholesterol

The yolk contains more than two-thirds (about 300 mg) of the recommended daily intake of cholesterol.

More than half of the calories in an egg come from the fat in the yolk: A 50g chicken egg contains approximately five grams of fat. People on a low cholesterol diet may need to reduce their egg intake, however, only 27 percent of the fat in an egg is saturated fat. Egg white is mostly water (87 percent) and protein (13 percent) and contains no cholesterol.

There is a lot of controversy about whether egg yolk is a he alth hazard or not. Some studies show that eating yolks has a negative effect on cholesterol levels in the body, while other studies show that moderate consumption of eggs (up to 1 egg per day) does not increase the risk of cardiovascular disease in he althy people.

Allergy

Eggs are one of the most common food allergens for babies. Majorityoutgrows this allergy and has no problem eating eggs as an adult.

Allergic reactions to egg white are more common than reactions to egg yolks. Also, in addition to true allergic reactions, some people experience food intolerance to egg whites. In most developed countries, food labels include information about whether the product contains eggs and egg products, as well as a warning about possible allergic reactions.

Cleansing and cooling

In North America, legislation requires eggs to be washed and refrigerated before they are sold to consumers. This is done to remove natural contaminants present in even the cleanest farms and to prevent bacterial growth.

In Europe, the legislation requires the opposite. Washing removes the natural protective coating on the egg and cooling causes condensation that can promote bacterial growth.

Risk of salmonellosis

The problem with eggs is contamination with pathogenic bacteria such as salmonella. The risk of infection from raw or undercooked eggs depends in part on the conditions in which laying hens are kept.

He alth experts advise people to refrigerate washed eggs, consume them within a couple of weeks, cook thoroughly and never eat them raw. As with meat, containers and surfaces that have been used forraw egg processing should not be stored with ready-to-eat foods.

Studies show that only one in 30,000 eggs is contaminated with salmonella. Thus, this infection is quite rarely caused by eggs.

Bacteria die instantly at 71°C, and also at 54.5°C if held long enough. To avoid the problem of salmonellosis, eggs can be pasteurized in the shell at 57°C for an hour and 15 minutes. Cooked eggs have a lower risk of contracting salmonella and are also much easier to digest.

Cooking

Eggs contain several proteins that turn into a gel-like texture at different temperatures. Egg yolk gelifies or hardens at 65 to 70°C. Protein - at different temperatures from 60 to 73 °C.

When an egg is overcooked, sometimes a greenish ring appears on the surface of the egg yolk due to iron and sulfur compounds. It can also be due to the abundance of iron in the water that was used for boiling. Chilling the eggs in cold water for a few minutes will help prevent this.

Overcooking damages the quality of the protein and destroys the vitamins in the eggs, so don't overcook them.

Cooked eggs are easiest to peel when placed in boiling water rather than being slowly heated in cold water.

Build muscle mass

It's no secret that the diet of athletes and people who want to gain muscle mass contains a large amount of protein foods. Eggs are one of the most affordable types of quality protein. They help build muscle and allow you to feel more resilient, as well as maintain normal weight. In fact, eating eggs for breakfast reduces hunger and reduces calorie intake at lunch and throughout the day. In addition, eggs provide vital B vitamins.

The protein in eggs not only helps children and active adults build muscle strength, but also helps older adults prevent age-related muscle loss. Consuming protein foods like eggs after intense workouts will help maximize muscle fiber recovery.

Interesting facts

• There are 7 to 17 thousand tiny pores on the surface of the egg shell.
• Double yolk eggs are often laid by young hens whose production cycles are not yet fully synchronized, or by hens that are old enough to produce large eggs.
• Chicken egg is one of the cheapest sources of high quality protein.
• Eggs contain all 9 essential amino acids.

So, now you have learned about the content of vitamins in the egg, nutritional value and beneficial properties of this product. Include chicken eggs in your diet to provide your body with all the important nutrients.