Do you eat eggs often? If you don’t have this habit yet, you should think better of it to include this wonderful food in your diet. Contrary to what was long believed, the egg is considered a super food that greatly improves health, as it is rich in essential nutrients and is a good source of protein, amino acids, vitamins and fatty acids.
Index
Egg benefits
Rich in vitamins
It contains several essential vitamins for your body : vitamin A (excellent for your visual health and also important for cell growth), vitamin B12 (essential for the production of red blood cells), vitamin B2 (helps your body obtain energy from food division) and vitamin E (helps fight free radicals that cause cell damage, such as cancer). It also has a small amount of vitamin D .
Rich in minerals
It contains folic acid, iron, zinc , phosphorus, manganese, and selenium . Selenium works effectively to prevent cell damage and the build-up of toxic heavy metals in your body. Iron helps energy production. Zinc keeps your immune system and digestive system working properly, and it also helps reduce stress levels .
Rich in protein
Protein intake is essential for your health, and eggs are a great source of high-quality protein: a single large egg contains 6 grams of protein , plus nine essential amino acids.
Protect vision
Eggs bring great benefits to your eyesight. According to a study, an egg a day can prevent ocular degeneration due to its content of carotenoids, especially lutein and zeaxanthin. Both nutrients are readily available to our bodies in eggs, who eats eggs every day dramatically reduces the risk of developing cataracts.
Improves brain function
Eggs are one of the main sources of the choline substance in our diet. This substance provides a series of benefits for the brain ; because choline is required for the synthesis of phospholipids, the component of all cell membranes. It is important for brain and memory development. Another benefit of choline is that it is used in the synthesis of acetylcholine, a neurotransmitter that helps memory and concentration.
Read more about the most powerful food for the brain .
Reduces the risk of breast cancer
Studies have found that choline reduces the risk of breast cancer by 24% . Choline is found in eggs and other food sources, including liver, cauliflower, wheat germ, fruits, soybeans, nuts, and chocolate. Learn more tips to prevent breast cancer .
Keeps hair healthy
Eggs are good for hair due to their high content of minerals such as sulfur (in addition to vitamins A, B, D, E), ideal for helping hair growth . On the other hand, the high quality protein present in the egg strengthens and obtains healthy and shiny hair.
Good for pregnant women
The famous choline present in the egg is important for pregnant women, as it reduces the risk of problems in the neural tube that the fetus needs to prepare its skull and spine. But remember: the egg should not be eaten raw or with a soft yolk, as there is a risk of intestinal infections, such as salmonella.
Antioxidant effect
Eggs have lipid antioxidant nutrients such as carotenoids, vitamins A and E, folate, zinc, magnesium, and selenium. These protect cells from the damaging actions of free radicals and prevent cellular aging .
What is the best type of egg and how many can be eaten?
The best egg to be consumed is the zero or organic type , because it has more nutrients than the type 1 egg white.
The omega-3 , for example, is essential for health, and eggs are found only in the rustic style. The recommended amount is 1 egg per day (or 7 eggs per week).
How should we consume the eggs?
The best way to consume the egg is cooked , because then no fat is added or calories are increased. However, it is also an interesting option as an omelette made with little or no oil, in a nonstick skillet.
If you choose to fry the egg, always choose olive oil , lard or coconut oil (much better than vegetable oil !) And do not let the yolk remain raw or mushy, as there is a risk of intestinal infections . So we must be vigilant when preparing homemade mayonnaise and mousses.
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.