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For many years, the egg has been clbadified as essential food and even "bad" for health, especially for the cardiovascular system, believing that it was producing an increase in blood cholesterol. However, in recent years, thanks to scientific advances in nutrition, it has been possible to demystify these supposed adverse effects, demonstrating even the contributions and benefits of this food for habitual consumption.
It should be known that the increase of food-related blood cholesterol is due to excessive consumption of saturated fats and not cholesterol contained in foods. In other words, it is important to reduce or control the consumption of fatty foods such as sausages, shortening, cuts of fatty meat, whole milk products and fried foods. However, the egg is not a source of saturated fats and therefore presents no risk to cardiovascular health.
In addition, blood cholesterol is affected by several risk factors, such as a diet rich in saturated and trans fatty acids, low in fiber (fruits, vegetables and whole grains) and in good fats (crude oils). avocado, seeds, fish), sedentary lifestyle, alcohol consumption, stress and even some medications.
To come back to egg consumption, far from "demonizing" it must be emphasized its nutritional contributions:
- A whole egg helps only 75 calories
- The protein of the egg is considered the highest biological value or complete (because it contains the 9 essential amino acids for the body).
- The fats which predominate in the egg are mono and polyunsaturated (mainly oleic acid or omega 9), very beneficial for the body. Its fat is easy to digest. Lecithin and phospholipids are also present.
- minerals: it brings iron (although of difficult absorption), concentrated especially in the yellow); selenium, iodine, phosphorus, zinc, potbadium and magnesium.
- vitamins: it is an excellent source of vitamin B12 (cobalamin), mainly concentrated in yellow, B2 (riboflavin) and B7 (biotin). It provides vitamin B1 (thiamine), niacin (vitamin B3), folic acid, vitamins A, D and E (in the yolk). It has a hill, very convenient for the diet of pregnant women, because it facilitates the correct development of the central nervous system of the embryo, as well as folic acid. Their carotenoids help reduce the risk of eye problems such as cataracts and blindness.
- It does not provide carbohydrates.
Egg consumption is convenient at all stages of life because it is a food that nourishes the child, fortifies the teenager, feeds the adult and promotes the elderly thanks to its unique contribution in nutrients. The recommendation is 1 unit per day, that it be boiled, poached, omelette, grilled, in such preparations as soufflé, puddings, cakes, tortillas, etc. It should be noted that, if we eat it fried, it can be harmful to health.
License Romina Krauss – Nutritionist
M.P. No. 147
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