According to reports from the latest studies published by the American reference scientific journals, eggs in the diet are more than welcome and definitely recommended.
Specifically, they are in some of the few foods that can be called a “superfood” because of rich in nutrients, which some of them are extremely rare. Survey on nutrition has shown that nearly 90 percent of the population of the USA, entries in the body less than the recommended daily intake of choline, and one chicken egg contains more than 100 mg of this important nutrient. So that is the question “whether the eggs are healthy,” the answer is certainly yes. How to prepare them, how they affect the skin, hair, nails, immune system, what is their caloric find below. We will present the nine welfare of chicken eggs that have confirmed a number of studies.
EGGS – CALORIES AND NUTRITIVE VALUE
One hen egg weighs about 60 grams is 88 calories, less than 50 g egg contains 74 calories, even smaller egg of about 45 g contains 65 calories. Calories in eggs and their energy value is significantly changing and vary only on the basis of the method and the way they prepare. Variations in calories as much as twenty percent. At least calories have boiled egg, fried eggs they have something more, but most of them are in the scrambled eggs. To the boiled eggs in the diet more than desirable and that it is one of the healthiest foods in the world, will convince you the following table:
This is what contains a boiled egg:
- Vitamin A: 6 percent of the recommended daily allowance
- Folate: 5 percent of the recommended daily allowance
- Vitamin B5: 7 percent of the recommended daily allowance
- Vitamin B12: 9 percent of the recommended daily allowance
- Vitamin B2: 15 percent of the recommended daily allowance
- Phosphorus: 9 percent of the recommended daily allowance
- Selenium: 22 percent of the recommended daily allowance
Also contains a substantial amount of vitamin D, E, K, B6, calcium, zinc, and 77 calories (average), 6 g of protein and 5 g of healthy fats. Indeed, the eggs in the diet are the best choice, because they contain a bit of almost every nutrient we need. Of course, it should be remembered that the healthiest and most nutritious it is organically produced. Among other things, have more omega-3 fatty acids and much more vitamins A and E.
Insufficient intake of vitamin D in the organism cause weakening of bones in children and adults, increasing the risk of developing diabetes, Crohn’s disease, multiple sclerosis, asthma, certain cancers and many other serious diseases. Even 90 percent of the nutrients get through the sun, but by the skin absorbs only if it is not protected by sunscreen.
The problem is particularly acute in the winter months, and vitamin D should be introduced into the body through food, and that we can significantly help just boiled eggs. Therefore, include this food in the menu of the day and prevent a variety of problems.
EGGS HEALTHY OR NOT ?
They contain cholesterol but not raise its overall level in the blood
It is true that there are plenty of cholesterol eggs, comprising a single piece of 212 mg, which is more than half of the recommended daily dose, which is 300 mg. However, it is important to remember: if you consume foods that contain cholesterol, it does not mean it will necessarily appear an excess of blood.
The liver produces a large amount of cholesterol each day. When using eggs in the diet, the liver only reduces the production of cholesterol, so it all balanced. The reaction to the consumption of eggs varies from person to person: In 70 percent of the people boiled eggs do not raise cholesterol levels, while the remaining 30 percent (also called Hyper reactors), she can treasure raise total and bad cholesterol.
However, as we will explain later on, the situation is somewhat more complicated, and such changes are, in fact, good. (The exceptions are people with genetic changes like family hypercholesterolemia, or those with type gene apolipoprotein E. They should be partially or completely avoided eggs in the diet.)
The eggs in the diet increase the level of good cholesterol without problems
One study conducted in Copenhagen has shown that at people who are six weeks even ate two eggs a day – increased levels of good cholesterol by 10 percent.
Eggs contain choline, an important nutrient
The diet Choline is an important nutrient, which most people do not know it exists. This is very important substance often
grouped with the B vitamins, and essential in building cell membranes and plays a role in the production of signaling molecules in the brain, as well as many other features. Survey on nutrition has shown that about 90 percent of people in the United States into the body less than the recommended daily intake of choline, and one egg contains more than 100 mg of this important nutrient. Therefore, the eggs in the diet are extremely important.
Reduce the risks of heart disease
It is known that a high level of bad cholesterol associated with greater risk of cardiovascular illnesses, in particular of a heart attack. What most people do not know is that there are subtypes of bad cholesterol, depending on the size of molecules. Numerous studies have shown that people with cholesterol made up of small and dense particles have a higher risk of developing a heart disease than those with large particles of bad cholesterol .Although eggs in the diet tend to treasure raise bad cholesterol levels in some people, studies show the particles change from small to large, as well.
Abound with powerful antioxidants lutein and zeaxanthin
As we age, our vision is becoming worse. Several nutrients can suppress some of the degenerative processes on the eyes, and in this group include lutein and zeaxanthin, powerful antioxidants, which are accumulating in the retina of the eye. Studies have shown that by taking optimal amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration of the eye. Egg yolks contain a large amount of lutein and zeaxanthin. In a controlled test, consuming only 1/3 yolks a day for four and a half weeks has raised the level of lutein in the blood by 28 percent to 50 percent and zeaxanthin to 114-142 percent. Eggs are also rich in vitamin A, whose deficiency can cause blindness. Except for the elderly increasingly recommended and eggs in the diet of infants and young children .
Rich in of omega-3 fatty acids
It is important that the nutritional value of some eggs varies depending on how the chicks fed and how they are raised. Eggs from chickens that are raised on pastures and meadows and who ate foods rich in omega-3 fatty acids – are usually richer in these nutrients. It is known that omega-3 fats lower triglycerides in the blood, a known cause of heart disease. One survey in the Seychelles found that consuming just five eggs rich in omega-3 fatty acids per week – for three weeks – lowered triglycerides by 16 to 18 percent.
How much protein contains one egg
The basic structure of the human body consists of proteins, so it is very important to bring the body in sufficient amounts. One large egg contains 6 grams of this nutrient, as well as all essential amino acids in adequate measure, but our body is equipped to good use proteins. The optimum amount of protein can help in weight loss process to increase muscle mass, lower blood pressure, strengthen bones, and more …
Eggs for weight loss
The eggs in the diet is high on a scale called the “satiety index” which measures the ability of foods to cause a feeling of fullness and reduce caloric intake. In one study, 30 obese women eat the eggs for breakfast instead of rolls, they have increased the feeling of fullness and reduced calorie intake the next 36 hours. In another study, substitute egg rolls, for eight weeks led to significant weight loss. Studies have shown it is safe to eat three eggs a day. There is no evidence that it is more harmful, but it is still uncharted territory. Indeed, eggs are the perfect natural foods. In addition, they are cheap, easy to prepare and delicious.
Eggs for hair and skin
In addition to all the above-mentioned well-being that have eggs in the diet, we should mention that are very important for the health of hair and skin because they contain a high percentage of sulfur, which is important for collagen synthesis. Also, this valuable food contains vitamins B-group, and other minerals and vitamins that make hair shiny and firm. It is no wonder so many natural cosmetic products that contain eggs.
WHAT IS THE DURATION OF EGGS?
Always buy fresh eggs, but if you are forced to take them in supermarkets, be sure to follow when they are packed. The eggs in the diet can be used after three to four weeks of purchase, provided that you keep them in your fridge.
Always check their smell before any use. Council plus: a raw egg store in the coldest part of your refrigerator, it’s a much better option than to place them immediately on the door itself. Freezing raw eggs is not recommended.
And finally… even the eggs are healthy , do not overdo it… The key for success, about everything in life, is moderation.