In all corners of the world you can enjoy one of the richest products of world cuisine, although you may not know what the egg is a complete food. This is rich in proteins, vitamins and minerals that allow that, if it is fertilized, the embryo can develop so that a bird is born. Although from the kitchen many times we do not look at the the origin of food, it should be remembered. But what properties, benefits, pros and cons can eggs contribute to our diet? Do you know that there are also vegan already? We answer these questions!
Reasons that the egg is a complete food
They contain a high amount of nutrients. In a single egg we will find vitamins of the group Bbasically B12, B6 and B5. They are also very rich in vitamin D and E as well as many minerals such as selenium, calcium, iron, potassium, zinc, and manganese. All these nutrients are found almost entirely in the bud. The egg white will provide us with practically all the proteins of the product in the form albumins.Therefore, the egg is a complete food because it contributes that. Plus, it has an average of 75 calories, 6 grams of high-quality protein, and 5 grams of fat.
The yolk of the egg provides two antioxidants very important for the vision health such as lutein and zeaxanthin, which have an effect against macular degeneration and cataracts. It is important to note that egg proteins They are of great nutritional quality, being very efficient for our body. As for the fats they provide, 35% are saturated fatty acids and 65% are unsaturated, which makes it a highly recommended delicacy.
It also gives us hill, an essential nutrient for human health and necessary for various metabolic processes. Choline plays an important role in the functioning of the brain, during pregnancy and the correct liver function. Information from the origin of the egg, its quality and the way to preserve it is very important to take it into account. You can consult all this in the article of conservation of the eggs.
Cholesterol content
If we analyze the composition of a medium-sized egg we see that the contribution of cholesterol is around 200 mg. This value is really high. For this reason, a lot of research has been carried out with the aim of improving and decreasing this value. All this has led to the production of food for laying hens rich in Omega3 which are a good alternative. Also a solution to reduce what for a long time has limited the best before date of eggs. Above all, in the group of consumers with cholesterol problems.
However, recent studies conclude that the contribution of cholesterol from a traditionally fed egg does not lead to increases in cholesterol directly or at very high levels. That is, the consumption of eggs increases good cholesterol HDL and increases the size of the particles LDL, which can improve the indexes of that element.
How many eggs are recommended weekly?
Many studies have been done to find out what consumption of eggs is the ideal. In reality, it is not easy to recommend an exact amount to eat weekly, since it will vary from the rest of our diet. Also of physical activity, the age of the person and the quality of the product. This quality will be conditioned by the Feeding the hens and the method of rearing.
If it is true that, like many other foods, we should not abuse their consumption and most experts indicate that the "border" is in the 3 or 4 eggs weekly. If the consumption is higher over a long period of time, it can increase the risk of cardiovascular diseases. The egg is a complete food but it must be taken in moderation.
Vegans already exist too
More and more are the vegan people who do not want to consume any product of animal origin. In this sense, many proposals begin to appear for substitute for the egg in gastronomic elaborations. Although another innovation was born with flavored eggs koroko.
Most of the options use vegetal protein such as peas, chickpeas, beans or soy to provide a liquid or, in some cases, powder with which we can make vegetable tortillas. Or other recipes that allow us to substitute the product of animal origin. Among these options, the two American alternatives are Just egg o Vegan Egg. There is also the Canadian Eggcitable and the French Merveill Oufs, that are entering the market.
In short, you see that the egg is a complete food that you should have in your diet on a regular basis. With it you can prepare a wide variety of dishes and use different cooking techniques. Enjoy it!
