EGG : benefits, composition, proteins, calories, cholesterol, color

You can find in this video and in this article :

- The main vitamins of the egg

- The main minerals and trace elements in eggs

- The egg white; a true source of protein

- The egg yolk, rich in cholesterol and antioxidants

- Calories of eggs

- Eggs and their color

To begin with, you should know that eggs are a source of: selenium (Se), phosphorus (P), zinc (Zn), sodium (Na), potassium (K), as well as vitamins from groups B, A, D and E.

By these various constituents, it is very beneficial for the good functioning of our body and in particular of thyroid hormones. The selenium it contains allows their activation.

It also promotes the good health of bones and teeth, the activity of the nervous system and the immune system, the good development of the fetus, the renewal of blood cells such as red blood cells (cells that carry oxygen through the blood), which helps fight against anemia and fatigue.

It is interesting to know that a large hard-boiled egg contains about 78 calories. It is low in carbohydrates, but very high in high quality protein such as albumin.

Albumin has many roles in our body. In particular, it allows the transport of different substances that can be eliminated by the kidneys if they circulate alone in the blood. These substances are for example certain hormones or calcium.

The proteins in eggs help muscles and bones to function properly and maintain healthy skin.

It is important to note that eggs contain the 9 essential amino acids such as lysine and methionine in large quantities. Amino acids are the main constituents of proteins. Some amino acids are said to be essential, because we cannot manufacture them, they must be provided through our diet.

The consumption of eggs allows us to provide our body with all the amino acids it needs to produce proteins. Most of the protein is concentrated in the egg white.

It is also rich in lipids such as cholesterol, its lipids are mainly found in the yellow part.

You should know that the egg yolk contains very powerful antioxidants belonging to the carotenoid family such as lutein and zeaxanthin. These antioxidants are responsible for the yellow color of the egg yolk. They help fight against the appearance of cardiovascular diseases as well as diseases related to cellular aging such as cataracts or AMD (age-related macular degeneration) as well as certain types of cancers.

Eggs also contain a significant amount of choline. This substance is involved in the proper development and functioning of the brain, particularly memory. It is mainly found in the egg yolk. It is therefore a food recommended during pregnancy and breastfeeding.

To limit the complications linked to the high cholesterol content of egg yolks, it is recommended not to consume more than 3 eggs per week, even if studies on the regular consumption of eggs and the development of cardiovascular diseases are very controversial. In fact, the cholesterol content of eggs does not exceed the recommended daily intake of this lipid for our body.

To optimize the digestion of eggs, it is advisable to prepare them in the dish.

There is no difference in nutritional qualities between white and brown eggs.

To know if an egg is still fresh and good to eat, you have to plunge it into a glass of water. If it sinks to the bottom and remains on its side, it is still fresh, if it floats with the big end facing up, it is old and unfit to eat.

It is advisable to choose organic eggs from free-range hens.

To optimize their conservation, it is recommended to put them in the refrigerator.

I draw your attention to the fact that some people may be allergic to eggs. This allergy can lead to skin reactions (eczema), nausea, vomiting or respiratory problems. It is recommended to avoid eating eggs and products containing egg derivatives in case of allergy. 

Dr Noura Marrai (Doctor of Pharmacy, YouTuber Health, creator of the health well-being Pharmaquiz) application

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