Eggs

Main ingredients, choline, selenium, biotin, B-complex vitamins, molybdenum, iodine, pantothenic acid, proteins, phosphorus, vitamin D, vitamin A.

Yes, the eggs contain a lot of cholesterol – about 190 mg in a large egg – in the bile. However, dozens of studies have confirmed that cholesterol in blood is mostly affected by saturated fats, and not cholesterol from food, therefore moderate amounts of eggs are all right. The eggs are an excellent and cheap source of high quality proteins, so important that they represent a golden measure of appreciation of all other proteins, because they contain all the important amino acids (which our body can not create).

What we eat

The egg is an organic “container” in which the zygote is located, and the embryo of the animal develops until it acquires the ability to survive independently. Eggs from numerous birds are used in the diet: the most popular eggs are the chicken eggs, and there are also used eggs by duck, goose, quail, turkey and ostrich. All these birds are eating mostly everything (for example, chickens patching grass, grain worms, insect larvae …) and that’s probably explains the unique combination of nutrients in the egg. The egg-white consists of approximately 87% of water and 13% protein (it also contains vitamins and minerals), while the egg yolk consists of 50% water, 33% fat and 17% protein (with vitamins and minerals).

Medicinal properties

Nutrients are relatively evenly distributed in the egg white and yolk, therefore it is recommended to consume whole eggs. The egg white is rich in protein, magnesium, potassium, sodium and vitamins B2 and B3, while most of the vitamins B1, B5, B6, B12, folic acid, choline, biotin, calcium, phosphorus, iron, manganese and selenium are found in the egg yolk . The yolk houses the total amounts of omega 3 fatty acids, vitamins A, D, E, K and carotenoids.

Health experts and organizations have recently warned about high levels of cholesterol in the eggs and heart disease severely limits their intake. If we take into account that the recommended daily intake of cholesterol from the diet for people with normal blood cholesterol levels is 300mg, and one egg contains 180-220 mg of cholesterol, it is clear why the eggs can be a great risk factor for the health of some people. However, in the meantime, more extensive studies of nutrition and health links have shown that egg cholesterol is not dangerous to the health of the heart to the extent that they previously thought. In those studies, no increased risk of heart attack and stroke was observed if the examiners ate from two to six eggs per week (with the exception of those with type 2 diabetes whose risk increased even though they did not eat more than six eggs per week). It is equally interesting that studies have shown that eggs in moderate amounts increase the level of good (HDL) cholesterol in the blood and improve its effectiveness. Regardless of the good results, one should keep in mind that eggs are often consumed with other foods rich in saturated fats and that they are part of the average low-fiber diet, so it is difficult for scientists to determine exactly what role eggs play in the health of the cardiovascular system.

Research on egg and cardiovascular disease, as well as research on the relationship of eggs and cancers, yields diverse results. Some studies emphasize the importance of eggs to reduce the risk of breast cancer and recommend their consumption of many vegetables, fruits and legumes, and other studies have suggested that increased egg consumption increases the risk of colon cancer. These results are in favor of the thesis that the positive effects of eggs on health largely depend on the quality of the total diet. It should not be assumed that the eggs will automatically decrease or increase the risk of any type of cancer.

The eggs do not affect the blood sugar level, because they are made up of proteins and fats (practically do not contain carbohydrates)

The eggs contain all the necessary amino acids, including those with branched chain, those containing sulfur, lysine, tryptophan, and all other essential amino acids.

It is often said that the eggs contain a complete protein. As protein foods, they maintain the feeling of satiety for longer, so they are good for control of appetite. One study found that women who ate two eggs and toast were less hungry before lunch and consumed significantly fewer calories during the day than those who ate boiled and cream cheese with the same number of calories.

The egg yolk is one of the few foods naturally abound with vitamin D, which is extremely needed vitamin, which we do not usually absorb enough. This vitamin helps the body absorb calcium and has recently been brought about by reducing the risk of various types of carcinoma. Also, the eggs are a surprisingly good source of vitamin K, which builds the bones. They also contain lutein and zeaxanthin, which helps in the defense of the yellow spot dilation, the main cause of blindness in older people. The eggs contain choline. Animal studies suggest that a colitis could improve memory in old age. Some studies have found that giving an extra amount of choline to pregnant females in mice contributed to better functioning for brain cells in their teens.

NOT FOR EVERYONE

In addition to nuts, wheat, soybeans and milk, eggs are one of the most common allergens (sensitive individuals most commonly react to ovumuids and ovalbumin in the beater). According to the laws in many countries, the packaging of foodstuffs is obligatory to emphasize the data on the possible content of eggs.

Enhance your healing properties

The proportion of omega-3 fat in the egg yolk may be increased by 3-5 times if oil rich in these acids is added to chicken foods (eg Flaxseed or Algae oil). But it is important to point out that many similar results can be achieved even if the chickens freely embrace large quantities of omega-3 fat-rich beans such as alfalfa. Research has shown that the content of the vitamin E is much higher in the eggs of chickens that freely peck grass and legumes, increases by 200%, therefore, whenever you are in opportunity, choose eggs from chickens that are feed naturally.

How much is enough

Healthy people are recommended to have 2-6 whole eggs per week. But people who have increased cholesterol level or especially those who are sensitive on foods which contain cholesterol , the experts do not recommend more than three to four egg-yolks per week. The egg white is not considered because it does not contain cholesterol. Diabetics must consult with a doctor about the consumption of eggs. But some researches has shown that if we take same food for a long time can be dangerous, that is why it is important to eat more different foods.

How to Buy

When buying eggs, first check the shelf life, because the eggs belong in the group of sensitive foods susceptible to spoilage (especially susceptible to the development of bacteria salmonella). Open the box and check that all the eggs are clean (without dirt and feathers) and targets. Do not buy the pack if there are broken eggs in it. Always first gently rub your fingers over the eggs to quickly find out if they are glued to the box.

Practical advice

  • The color of the shell is not related to the nutritional potential of the eggs, so the dark eggs are not better than those with a white skins. Equally nutritious, and the color of the shell depends on the variety of the hens.
  • To check if an egg is fresh, place it in a bowl of cold water. The fresh will sink, and the rotten will float. The color of the egg white also shows the freshness – the fresh egg white is opaque, and not quite transparent (always throw the egg with pink egg white!). With the loss of freshness, the gallbladder becomes clogged.
  • While there is an egg shelf on the refrigerator door, do not store in it, as there are the most exposed to temperature changes. They will remain fresh for a long time if you store them in the original carton (which protects them from the smell of the other food in the fridge) and top-down (for the air chamber and the bile to remain in the original position).
  • Always wash your hands before and after cooking eggs. If you are preparing a meal with fresh eggs, like mayonnaise, make that meal same day when you want to eat them and store the rest after that in a refrigerator. Pregnant women, elderly, children and sick should avoid eating fresh eggs due to the dangers of bacteria salmonella.

Little history and geography

Ever since ancient times, eggs have had a key place in the mythology and religion of many nations from all over the world as a symbol of rebirth, recovery, beginning, and fertility. For Christians, eggs are an indispensable part of the Easter holidays, for the reasons they are biologically and culturally. Before the modern ways of poultry keeping, the hens carried very little eggs in winter, and again began to wear well in the spring, roughly during Easter. In addition, since they were traditionally considered a luxury food, the eggs did not ate during the big fast, so the Hestians were expecting Easter to rejoice in them – another reason that connects the eggs with this holiday. The custom of coloring eggs has a much longer tradition than the Christian – it has been popular with many civilizations, for example. among the Egyptians, the Chinese, the Greeks and the Persians.

Around 61% of the chicken eggs are produced in Asia and around 15 % are produced in Europe.

The other side

Many people exclude eating eggs because of the inhumane conditions in which hens are grown. On the label what is placed on the package of eggs can often be read that they are produced organically, but this does not say much about the way the eggs are kept. In many countries, even organic farming regulations allow the storage of a large number of chickens in tight spaces and the time they spend outside is very limited. It does not mean that it is impossible to find egg-producing factories that let the chickens freely seek food. That’s why more people are choosing to buy eggs from the so-called. domestic chickens, which are feeded with natural foods.

How to eat more eggs

  • Hard boiled eggs are a perfect protein-rich snack.
  • Add various ingredients in the omelet, such as lean ham, spinach, tomato cubes, chopped young onions, mushrooms, cooked potatoes, chopped peppers, goat cheese or spicy herbs.
  • Make healthy egg salad. Mix the chopped hard boiled egg with lemon juice, olive oil, leeks and spices, salt and pepper to taste better.
  • Make a mild french breakfast. Sip pieces of bread low GI in a mixture of eggs, cinnamon (another magical food), vanilla and low fat milk. Then put a little oil in the pan and fry the bread. Serve with mixed strawberry fruits or chopped bananas and yogurt sweetened with honey.
  • Brush the bread with a low glycemic index with this egg salad: mix cooked eggs with a low percentage of fat and emulsion with mayonnaise. In the sandwich, add chopped pickles, leaf lettuce, tomatoes and grated carrots flavored with turmeric (turmeric is a great bite).