eggIs one of the few foods classified as a "superfood". Contains rare nutrients in the modern diet. "What are the benefits of eggs?" Here are the answers to the curious questions ...
Nutritional Content and Calorie Value of Eggs
A whole eggcontains all the nutrients needed to turn a single cell into a chick. A big nutritional content of boiled eggs is as follows:
Vitamin A: 6% of the RDI
Folate: 5% of the RDI
Vitamin B5: 7% of the RDI
Vitamin B12: 9% of the RDI
Vitamin B2: 15% of the RDI
Phosphorus: 9% of the RDI
Selenium: 22% of the RDI
A whole calories of egg 77, protein value 6 grams, healthy fat content is 5 grams. It also contains good amounts of vitamin D, E, K, B6, calcium, and zinc. eggIt also provides a variety of trace nutrients important for health.
What Are the Benefits of Eggs?
High cholesterol content, but not bad cholesterol
Egg cholesterol content is high. Single eggProvides 300mg, which is more than half the recommended daily intake of 212mg of cholesterol. However, dietary cholesterol does not affect blood cholesterol.
The liver produces large amounts of cholesterol every day. More egg When you eat, the liver only produces less cholesterol, so it is balanced.
egg The reaction to its consumption varies individually. In 70% of people eggdoes not raise cholesterol levels at all. At the other 30% (called hyperresponsive), it can slightly increase total and LDL cholesterol. (There are exceptions.
People with familial hypercholesterolaemia or gene-type genetic conditions called ApoE4, egg consumption should be minimized.)
Raises HDL (good) cholesterol
HDL stands for High Density Lipoprotein. It is commonly known as "good" cholesterol. People with higher HDL levels often have a low risk for heart disease, stroke, and various health problems.
Eating egg It is a great way to increase HDL. In one study, 6 a day for 2 weeks egg It was determined that eating increased HDL cholesterol levels by 10%.
Choline content is high
Kolinis a nutrient known to not exist in most people. This is an extremely important ingredient and is often grouped in B vitamins.
Choline is used to build cell membranes and is involved in the production of signaling molecules along with various functions of the brain.
Nutrition studies show that around 90% of people have less than the recommended amount of choline. egg It is an excellent source of choline. Single eggcontains more than 100mg of this all-important nutrient.
Reduces the risk of heart disease
LDL cholesterol is commonly known as "bad" cholesterol. Having high LDL cholesterol levels increases the risk of heart disease.
There are small dense LDL particles and large LDL particles. Many studies have shown that people with predominantly small, dense LDL particles have a higher risk of heart disease than people with mostly large LDL particles.
egg Although it tends to slightly raise the level of LDL cholesterol in some people, studies show that the particles change from small dense LDL to large LDL, which is beneficial in lowering the risk of heart disease.
Contains lutein and zeaxanthin antioxidants
One of the consequences of aging is reduced vision. There are a variety of nutrients that help inhibit some degenerative processes that can affect your eyes. Lutein and zeaxanthin Such antioxidants are powerful antioxidants that tend to accumulate in the retina of the eye.
Studies show that consuming adequate amounts of these nutrients can cause cataracts and macular degeneration It can significantly reduce the risk of two common eye disorders such as
Egg yolkcontains large amounts of lutein and zeaxanthin. In a controlled study, it was found that blood levels of lutein increased by 4.5-1.3% and zeaxanthin by 28-50% in those who ate only 114 egg yolks per day for 142 weeks.
eggAlso high in vitamin A, vitamin A deficiency is the most common cause of blindness in the world.
Lowers triglycerides
All nutritional value of eggs is not the same. The nutritional composition of the eggdepends on the diet and diet of chickens.
From chickens eating Omega 3 enriched feed eggs are richer in omega 3 fatty acids.
Omega 3 fatty acids are known to lower blood levels of triglycerides, a well-known risk factor for heart disease.
In one study, those who consumed only 5 omega 3 enriched eggs per week experienced a 3-16% reduction in triglyceride after 18 weeks.
Contains quality protein and essential amino acids
proteins They are the main building blocks of the human body. They are used to make all kinds of tissues and molecules that serve structural and functional purposes.
Adequate protein intake is essential in the diet, and studies show that the recommended amounts may be too low.
A single large containing 6 grams of protein eggis an excellent source of protein. egg Contains essential amino acids in the right proportions.
Eating enough protein has benefits such as weight loss, increased muscle mass, lowering blood pressure and improving bone health.
Egg helps to lose weight
egg keeps you incredibly full. eggIt has the ability to reduce subsequent calorie intake by triggering feelings of fullness.
In a study in 30 overweight women, those who ate eggs for breakfast instead of bread increased feelings of fullness and automatically ate fewer calories for 36 hours.
In another study, replacing a carb-heavy breakfast with an egg breakfast caused significant weight loss over an 8-week period.
Studies clearly show that eating 3 eggs a day is perfectly safe. There is no evidence that going beyond this is harmful, it is just the "undiscovered region" since it has not been studied.
Above all, it provides a practical meal that is inexpensive, easy to prepare, and can be consumed with almost any food.
Improves brain activity
eggContains choline, an essential nutrient for the proper functioning of the nervous system. It improves memory abilities in the brain as well as contributing to higher cognition and lateral thinking. Eating eggs dailyIt also eliminates the risk of developing serious neurodegenerative disorders such as Alzheimer's, dementia, and brain tumors.
Strengthens the immune system
EggHigh amounts of vitamin B12 and selenium help build strong defensive functions in the body.
Selenium has powerful antioxidant properties that help prevent harmful free radicals from oxidizing healthy cells in the system.
A strong immune system protects the body from microbial infections and other seasonal epidemics such as flu, colds, and fever.
Strengthens muscle tissue
eggThe enormous protein content in you is invaluable for promoting muscle growth and development. Also, in times of injury, stress, or illness egghelps to immediately repair any damaged connective tissue in the body. Children only once a day small egg Encouraging eating increases muscle mass and flexibility.
Benefits of eggs for pregnant women
eggThe abundance of folic acid and iron in pregnant women is very beneficial. Folic acidIn combination with iron, it performs some basic functions such as ensuring the optimal synthesis and transport of red blood cells in the body and also ensuring the proper development of the fetus in the womb of the expectant mother.
Therefore, in a measured amount eating eggIt helps expectant mothers to have a safe pregnancy by avoiding complications such as neuronal disorders such as spina bifida in newborn babies or excessively low blood circulation in the mother's body.
Provides enough energy
The nutritional content of the eggBeing rich helps to keep the body active and increase productivity. eggIt nourishes brain cells and helps improve cognitive function, memory, and mood. It also helps to recover from injury by strengthening the muscles.
Skin benefits of eating eggs
egg, naturally biotin rich in biotin, a B vitamin that is responsible for conditions such as improving skin texture and improving hair growth.
egg It also provides vitamin D and vitamin B5, as well as vital trace minerals such as zinc and selenium, which facilitate the regeneration of skin cells.
Because, eating eggs regularly It brightens the skin significantly and gives it a young and radiant appearance.
Strengthens bones
eggContains vitamin D, which helps increase bone density, thus strengthening connective tissue and providing a solid spine structure.
It contains remarkable amounts of calcium and phosphorus, which strengthen bone tissue components and also facilitate essential enzyme functions in the body's anatomy.
Therefore egg It helps prevent serious bone disorders such as arthritis, osteoporosis and rickets.
Helps prevent anemia
eggThe exceptional levels of iron in you help maintain healthy red blood cell synthesis and transport throughout the body.
In addition, intake of large amounts of iron causes a decrease in the oxygen supply in the blood that is carried to vital organs in the body such as the heart, brain, lungs, liver and kidneys. iron deficiency anemiaIt helps prevent ni.
Because, eating eggs every day it definitely keeps anemia at bay, eliminates associated symptoms like dizziness and nausea.
What Are the Harms of Eating Eggs?
Eating eggs There are some health risks:
Bacteria
Raw or undercooked eggs may contain bacteria that can enter the pores in the shells. For this reason, it is necessary to wash the shells very well before cooking the egg.
Allergies
Some people have an allergy or sensitivity to eggs. A person with allergies may experience a life-threatening reaction from contact with eggs or egg products.
Consuming raw eggsDue to the presence of bacteria called Salmonella food poisoningwhat could cause.
Egg Cooking Methods
eggis inexpensive and incredibly nutritious. It is packed with proteins, vitamins, minerals, healthy fats and various trace nutrients according to calorie value. The way you cook eggs also affects the nutritional profile.
Eggs can be cooked in many different ways and easily combined with other healthy foods such as vegetables. Cooking eggs destroys dangerous bacteria and makes them safer. Here are the most popular egg cooking methods;
Boiled egg
Eggs for 6-10 minutes in a bowl of water. The longer the boiling time, the harder the yolk becomes.
Boiled egg
Less boiling time than boiled egg. Boiling time is 2.5 or 3 minutes. The yolk does not harden and remains more fluid.
Scrambled eggs
The scrambled egg is cracked into a hot pan with fried oil. Optionally, the yolk is dispensed or remains in its liquid form without being dispersed.
Cooked eggs
eggIt is baked in a hot oven on a flat-bottomed plate until it hardens.
Menemen
Scrambled eggs are poured over vegetables cooked in a pan with tomatoes, peppers and optionally onion, or it is made by breaking the egg.
Omlette
To make an omelette, the eggs are whisked, poured into a hot pan and cooked slowly over low heat until it becomes solid. Unlike cooked eggs, omelets are not scrambled.
Cooking the egg it makes them safer and easier to digest some of their nutrients. An example of this eggis the protein inside.
Studies show that when cooked, it becomes digestible. One study found that the human body can use 91% of cooked egg protein and only 51% of raw egg protein.
This change in digestibility is thought to occur when heat causes structural changes in egg proteins.
When proteins are cooked, heat breaks the weak bonds that shape them. Proteins then form new bonds with other proteins in their environment. Cooked eggs These new bonds in it facilitate the body's digestion.
Cooking at high temperatures can damage other nutrients
Cooking the eggAlthough it can make some nutrients more digestible, it can also harm others.
This is nothing unusual. Cooking most foods will lead to a reduction in some nutrients, especially if they are cooked at high temperatures for long periods of time.
Studies this situation egg studied over. A study of cooking the egg It found that it lowered the vitamin A content by about 17-20%.
Cooking also egg It can also significantly reduce the amount of antioxidants in it. One study found that common cooking methods, including microwaving, boiling, and frying, reduced certain antioxidant levels by 6-18%.
Research has shown that egg When cooked for 40 minutes, it can reduce vitamin D by up to 61%, and when boiled, it can lose up to 18%.
Cooking the eggAlthough it lowers some nutrients, it is still a very rich source of vitamins and antioxidants.
Healthy Tips for Cooking Eggs
eggis a nutritious food, but eggYou can make it healthier by paying attention to the following tips.
Choose a low-calorie cooking method
If you're trying to cut calories, you can opt for boiled or boiled eggs. Since no extra fat is added in these cooking methods, it has a lower calorie in oil than an egg or omelette.
Cook the egg with vegetables
egggoes well with vegetables. eggIncreasing your vegetable intake means adding extra fiber and vitamins to your meals. You can add the vegetables of your choice to an omelet or egg you can cook.
Cook the egg in a stable oil
The best oils for high-temperature cooking are those that remain stable at high temperatures and do not oxidize to readily form harmful free radicals. Examples of good choices extra virgin olive oil ve butter located.
Choose the most nutritious egg you can get
Food quality of eggsis affected by a number of factors such as the farming method and the feeding of the chickens. In general, organic eggs obtained from free-range chickens are considered to be nutritionally superior to farm-produced eggs.
Do not overcook
eggThe longer you cook and in the heat, the more nutrients you lose. Using higher heat for longer can also increase the amount of oxidized cholesterol it contains. This is especially true for pan heating.
In general, shorter and lower temperature cooking methods result in less oxidation of cholesterol and preserve most of the nutrients in the egg.
Therefore, you can visit our the most useful form of egg It is boiled and boiled eggs.
