10 INCREDIBLE PROPERTIES OF EGGS FOR HEALTH - NUTRITION - 2025

The properties and benefits of eggs are numerous: they are rich in protein, improve cardiovascular health, protect eyesight, can help you lose weight, improve memory and others that I will explain below.

At the time of consuming them, the options are varied, from a traditional fried or hard-boiled egg, to sophisticated gastronomic recipes.

From the perspective of its functionality, nutritional value and cost, it is not at all unreasonable to think of this product as a good alternative for the billions of people who live below the poverty line every day, especially for children with protein and caloric malnutrition, for example in large areas of Africa and Asia.

In recent decades, diligent research has been carried out on the subject, with special attention to chicken eggs as sources of critical nutrients (which are often in short supply in certain population groups).

The consumption of chicken eggs has had satisfactory repercussions in improving the nutritional status of the population, especially in countries with limited economic resources for their families, a fact proven through the reduction of malnutrition due to deficit in a large part of the countries on process of development.

On the other hand, technological advances have made it possible to increase the content of some nutrients in the hens' diet and consequently in their eggs, especially in terms of vitamins such as folic acid, vitamin B12 and vitamin E.

The proven healthy properties of this food are really abundant, so below I present only a summary of its main benefits and properties, as well as some practical advice for the safe consumption of eggs.

Benefits and properties of eggs

1- The egg and cardiovascular health

For decades, the consumption of eggs was practically banned for people with cardiovascular disease (atherosclerosis, diabetes, dyslipidemia, etc.), based on the high cholesterol content in the yolk, which is why the yellow content of the eggs was "demonized". eggs.

However, multiple studies published in recent years have concluded that the consumption of up to 2 or even 3 eggs daily does not cause harmful effects on the function of the heart and blood vessels.

The yolk is made up of 1/3 of saturated fats (bad for health) and 2/3 of mono and polyunsaturated fats (good for health). Within the latter, the highest percentage belongs to monounsaturated fatty acids, which facilitate the decrease in variables harmful to health (total cholesterol and LDL), and on the contrary, produce an increase in cholesterol beneficial to health (HDL cholesterol).

Now, if you are a carrier of cardiovascular disease, it is best to consult with your specialist about the appropriate amount for you.

2- It is a very good food for athletes

From the start, we must make it clear that people who practice sports on a regular basis have considerably increased their daily nutrient requirements, mainly carbohydrates, proteins, vitamins and minerals, due to the wear and tear that their body suffers during physical activity.

Due to the above, the egg is an essential food in this population as it is a very good source of proteins of high biological value and of the best quality.

On average, an egg provides 6.3 grams of protein, contains 9 essential amino acids and all vitamins and minerals (niacin, riboflavin, vitamin A, vitamin E, thiamine, iron, magnesium, potassium, selenium, zinc, among others), With the exception of vitamin C. Its biological value is 93.7, which indicates that after the protein in breast milk, egg protein is the one best assimilated by our body.

3- If you are allergic, you still have hope of being able to consume them

Food allergies are defined as an exacerbated immune response that can be triggered by the consumption of eggs, peanuts, milk, or some other specific food.

Researchers from the Duke University of South Carolina and the University of Arkansas conducted a pilot study where they developed a new therapy for food allergies, based on the consumption of minimal amounts and progressive increases of powdered egg in children with allergies to this food.

Over time, the children showed greater tolerance to eggs and less severity of allergy symptoms. At the end of the follow-up period, the majority tolerated two scrambled eggs without presenting any reaction, for which it is possible that in the future this therapy is usually applied in the population that presents an allergic reaction to eggs.

4- It is very beneficial to consume it during pregnancy

The intake of calories and nutrients during pregnancy should be sufficient to allow optimal weight gain of the unborn child. The nutritional requirements increase considerably, especially in the second and third trimesters of pregnancy.

However, this increase in intake must be made from foods with high quality and nutrient density, where one of the best alternatives is undoubtedly eggs.

I will give you some specific information on the benefits of its consumption during this stage; Choline requirements (an abundant nutrient in eggs) increase during pregnancy and lactation, as it must be transported through the placenta.

Additionally, folic acid deficiency is of particular concern in almost all developing countries, as it has been shown to cause neural tube abnormalities. The concentration of folic acid in eggs can be greatly increased by feeding hens a diet enriched with it.

5- Easy to consume for older adults

The demographic change of the world population is a mystery to no one, where year after year the elderly represent a greater percentage.

Physiological and emotional changes related to age often end up negatively affecting health, which is why at this stage conditions such as depression, anorexia, malnutrition, early satiety, loss of teeth, among others, usually appear.

The egg, being such a complete food, should be a recurring ingredient in their diet, since it is also inexpensive, easy to prepare even when our elderly live alone and its texture is quite soft, which facilitates its consumption and makes it pleasant.

6- The egg protects your sight

The egg is considered a functional food because it has three important physiologically active elements: choline, carotenoids and substances known as antioxidants.

The carotenoids in egg yolk are called Lutein and Zeaxanthin and act as functional, since studies carried out in this regard indicate that they protect the eyes from the ultraviolet phototoxicity of sunlight.

Its consumption is even related to reducing the risk of suffering cataracts, a disease closely related to wear and tear due to age, and which ends up causing irreversible blindness

7- Eggs also help our memory

The proper development and maintenance of an optimal memory is the subject of numerous investigations on a subject that undoubtedly interests us all. In this sense, during the last decade studies carried out in rats have been published, which have concluded that supplementation with choline, during embryonic development or immediately after birth, results in an increase in the memory capacity of young and mothers.

The recommended daily intakes for choline are approximately 550 mg for men and 425 mg for women. Eggs are one of the few food sources that contain high concentrations of choline and the consumption of one unit per day already covers more than 50% of what you need.

8- Specific properties of the yolk

Although the egg yolk mainly contributes fat (cholesterol), this yellow portion of the egg is what gives us a great variety and quality of vitamins. Finally, and contrary to popular belief, the yolk also provides a good quality of amino acids that combine to form proteins.

The proteins in egg yolk are used by our body to build our muscles and are also necessary to maintain our muscle mass.

9- Specific properties of the eggshell

How many eggshells have you thrown away? I imagine many. The eggshell is composed of a large percentage of calcium carbonate (94%) as a structural component, with small amounts of magnesium carbonate, calcium phosphate and other organic materials including proteins.

It is postulated that in postmenopausal women and those with osteoporosis, powdered eggshell reduces pain and bone resorption by increasing mobility and bone density.

Asian researchers conclude that powdered eggshell has a positive effect on bone and cartilage and that it is suitable for use in the prevention and treatment of osteoporosis.

10- How can eating eggs help you lose weight?

Before, I must make it clear to you that it all depends on the amount you consume and your level of physical activity.

There are multiple scientific studies published in recent years that show that when carrying out an eating plan with a predominance of foods rich in protein, with respect to those that provide carbohydrates and fats, an increase in the power of satiety is clearly evidenced (control of the volume of food eaten and the time between each meal).

In a study published in the Journal of the American College of Nutrition, the effect of satiety caused by the consumption of eggs was studied in 28 overweight and obese individuals, the results of which were that the individuals who consumed 2 eggs at breakfast, registered a statistically significant decrease in your feeling of hunger, for at least the next 24 hours.

These results suggest that eggs may play a leading role in promoting weight loss and feeling full.

Recommendations for the safe consumption of Eggs

• Always check the packaging, expiration and duration dates that appear on the packaging (if they do not have this information, better not buy them).
• Try to keep the eggs at refrigeration temperature. Do not leave them at room temperature in the kitchen, or near sources of heat.
• Do not wash the eggs before refrigerating them, as this increases the permeability to bacteria. The egg is covered by a shell that gives it some protection against microorganisms.
• Wash only immediately before cooking or adding to any recipe.
• Only use eggs with a clean, unbroken shell (no cracks).
• Avoid coming into contact with other food or materials that can contaminate them. (Cross contamination).
• Cook them at a sufficient temperature, salmonella is a bacterium that does not resist high temperatures, at least 70 ° C will guarantee its elimination. (Ex: boil for 6 minutes).
• After cooking, do not keep them at room temperature for more than 2 hours.

Consume them raw?

The truth is that this is simply an aberration, since only the proper cooking of the egg will facilitate the digestion of its proteins, the release of some vitamins and minerals and the elimination of possible contaminating microorganisms.

On the contrary, raw egg has "antinutritive factors" and you run the risk when consuming raw or undercooked eggs, of contracting the dreaded and sometimes fatal Salmonellosis.

How can I detect if the eggs are fresh or not?

I invite you to follow these simple steps:

1. Fill a container with water
2. Gently insert an egg until it touches the bottom and remove your hand.
3. Observe the behavior of the egg. If held horizontally on the bottom it is cool. If it tends to take upright position it is not very cool. If it practically floats on water it is not cool.

References

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2. (JAMA, 1999; 281: 1387-1394. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Frank B. Hu et al.)
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4. AJNC, 2000. Nutritional and functional roles of eggs in the diet, JACollegeN; 19: 522-27).
5. Miles, RD 1998. Designer eggs: altering Mother Nature's most perfect food. In TP Lyons and KA Jacques, eds. Biotechnology in the feed industry, pp. 423-435. Nottingham University Press, UK.
6. Journal of the American College of Nutrition, Vol. 24, No 6, 510-515 (2005).
7. Cherian, A., Seena, S., Bullock, RK and Antony, AC 2005. Incidence of neural tube effects in the least-developed areas in India: a population base study. Lancet, 366: 930-931.
8. Sparks, NHC 2006. The hen's egg - is its role in human nutrition changing? World's Poultry Science Journal, 62 (2): 308–315.
9. Elkin, RG 2007. Reducing shell egg cholesterol content 11. Review of approaches utilizing non-nutritive dietary factors or pharmacological agents and an examination of emerging strategies. World's Poultry Science Journal, 63: 5–32.
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