Eggs – Healthy superfoods – by Dr. Nuwanthi Fernando
The most important benefits of eggs: Breaking myths
by Dr. Mariangel Leota
The egg is a very complete food and with many nutritional properties, its consumption is very broad in many cultures and is part of most diets for its nutritional content, delicious flavor and because it is a portion of protein very easy to cook and which can be adapted to many recipes.
The eggs have been persecuted unjustly due to many myths that relate it to the increase of cholesterol. The truth is that it is totally false and you should not avoid its consumption. Nutrition experts advise 3 to 5 eggs per week, because they contain proteins of high biological value and many vitamins and minerals.
The egg proteins are in a perfect relationship between quantity and quality of the different amino acids we need. This is very important because the egg protein is taken as a reference to establish the biological value of the proteins of the different foods. The protein of the eggs is of high quality and is highly recommended for diets to lose weight and diets to gain muscle mass. The quality of the egg protein is the highest of any integral food.
Eggs are a natural multivitamin complex
You can decide between buying vitamin supplements or having a balanced and healthy diet. Eggs are a natural multivitamin complex, it contains so many vitamins that it can be considered a natural vitamin supplement. Vitamins are important to maintain the health of the skin, the eyes, lose weight, its antioxidant effects, reduce the risk of cardiovascular diseases, diabetes, among other diseases caused by vitamin deficiency.
Vitamins such as A, B2, B12, D and E can be found in the egg and will provide much of the recommended daily amounts. The same happens with minerals: Phosphorus, Selenium, Iron, Iodine and Zinc. Considering how important vitamins and minerals are for a healthy life, you should always include eggs in your daily diet.
Eggs increase cholesterol levels, Myth or Reality?
Eggs have been linked to the myth that they increase cholesterol levels. The truth is, this is totally false. A single egg, may contain about 5 grams of fat, and approximately 4 grams, are unsaturated fatty acids, which means they are healthy fats that do not present the risk of raising cholesterol.
The reality is, if you are dieting to lose weight, it is advisable that you should remove the yolk because it has a moderate caloric content, but that does not mean it is harmful to health. For every 2 eggs, you can include a yolk to give more flavor to your meals and have the contribution of healthy fats.
The amount of healthy fat contained in the eggs, should not worry in any way, it has been found that this fat is not associated with the risk of cardiovascular disease.
Benefits of eating eggs during pregnancy
The consumption of eggs is widely recommended during pregnancy, the recommendation is to eat at least one egg a day for its contribution of high-quality proteins that help the development of the fetus. It is also important for the supply of essential vitamins for pregnancy such as Vitamin B and E, in addition to the contribution of folic acid, very important to prevent malformations such as spina bifida.
The suffering of spina bifida occurs due to a deficit in the consumption of folic acid during pregnancy, it is widely recommended the consumption of folic acid supplements according to the recommendations of your doctor and in addition to this, you can contribute with the consumption of eggs for its content nutritional
Another very important benefit of egg consumption is its choline content, which benefits the development of the nervous system, preventing diseases during pregnancy.
What are the benefits of eating eggs at breakfast?
Surely it is one of the most consumed foods during breakfast, as it is such a quick and easy to cook food, with a delicious flavor and easy to integrate in many recipes, eggs are the preferred ones at breakfast time.
Eggs are a super food with a complete nutrient content, are able to provide a significant amount of protein, vitamins and have the precise number of calories to give you more energy, so you will be more active and energized all day, during your day of work or the gym.
Eggs are an important source of antioxidants capable of preventing blindness, degeneration of the macula of the eye and cataracts, these antioxidants also present in superfoods such as tomatoes or pumpkin, are lutein and zeaxanthin, also available in large quantities, with a high biological performance. These antioxidants are carotenoids that decrease the risk of suffering from vision diseases.
Only 75 calories
The popularity of eggs and their frequent use in all diets is due to their low quantity of calories and high nutritional power. A simple egg boiled at breakfast can provide up to 10% of the protein you need daily and can contain the same number of calories as a small fruit or a small portion of bread.
Prepare the delicious omelet that you so desire, prepare it with delicious vegetables to provide more vitamins and fibers. Eggs and vegetables are perfect for your breakfasts.
Contains the powerful Vitamin D: Prevents arthritis and osteoporosis
For the strengthening of bones and joints, two elements are absolutely necessary: Vitamin D and Calcium. Not only is it enough to consume calcium supplements or foods with a high Calcium content, Vitamin D is also necessary. Why? For the correct absorption of calcium and strengthening of bones, you need Vitamin D, to increase its absorption and to fulfill its biological function. It is important that you know the importance of this relationship.
Do eggs have enough Vitamin D to prevent osteoporosis?
If you are consuming high amounts of calcium as calcium supplements or a diet high in calcium, you must take vitamin D to be able to absorb it, with 2 eggs a day will be enough to have a significant amount of Vitamin D.
Eggs prevent Alzheimer’s disease
Alzheimer’s disease is caused by the degeneration of brain cells. The specific cause of Alzheimer’s disease is still unknown and is only known to be genetic, but it is also known that all foods and supplements that are capable of preventing cellular degeneration are also capable of contributing to the prevention of Alzheimer’s disease.
Eggs have a great function because they contain a high-quality protein called Choline. This protein is widely related to the group of B vitamins that the body needs to be able to build, maintain and regulate the function of cell membranes.
The most important benefits of choline provided by eggs is to stimulate cell growth in the brain, stimulate the synapse and maintain nerve impulses. A deficit of this protein has important consequences because cell degeneration begins. Few foods in nature contain this protein, eggs contain a very considerable amount.
A large egg has 30% of the recommended daily amount, especially in the yolk.
Muscle recovery after training
During the workouts in the gym, the muscles are subjected to great weight loads, inducing the breakage of muscle fibers, which must be regenerated with a high-protein diet of high quality for the rapid growth of muscle mass.
After training, it is necessary to consume foods that provide the amount of minerals and proteins essential for muscle recovery, such as potassium, magnesium and calcium, you also need a good source of high-quality proteins that are quick to absorb.
The eggs have all these nutrients necessary for muscle recovery after training. It is very important the supply of fast absorbing proteins that are able to regenerate the muscle quickly for proper muscle growth, in addition to preventing more than 50% the formation of muscle injuries.
Reduces the risk of cardiovascular disease
Forget about the myth that eggs increase bad cholesterol (LDL), it is totally false. Eggs contain fats and the highest percentage is of healthy fats. These unsaturated fats to be metabolized in the body are converted to HDL cholesterol (good cholesterol) capable of eliminating atherosclerotic plaques (accumulation of LDL cholesterol) inside the arteries, reducing the risk of cardiovascular disease.
Eggs are a very complete and fast source of protein; the cost is usually very cheap and many recipes can be prepared for their versatility. The protein contribution of the eggs is of high quality because they contain most of the amino acids required by the organism.
A single egg provides almost seven grams of protein, 10% of which are needed daily. This positions it as the food with the highest biological value, after breast milk; Egg consumption is essential for good nutrition.