Eggs firmly entered the daily diet of humans. We can’t imagine our menu without this nutritious product. But a person needs to know not only about the advantages, but also about some of its shortcomings. What are the beneficial properties of eggs? What you need to know about them?
The nutritional value
Due to its high nutritional value and chemical composition, eggs have become an integral part of traditional breakfasts. Speaking about the amount of BZHU in 100 g of the product, as well as their share in the daily norm, experts cite the following indicators:
- proteins - 12.7 g (11%);
- fats - 11.5 g (16%);
- carbohydrates - 0.7 g (0.55%).
Chemical composition
The beneficial properties of eggs are due to their rich chemical composition. Indeed, they contain 12 essential vitamins and many other beneficial substances. Namely:
- Vitamin A - 260 mcg (29%);
- Vitamin B1 - 0.07 mg (5%);
- vitamin B2 - 0.44 mg (24%);
- Vitamin B4 - 251 mg (50%);
- vitamin B5 - 1.3 mg (26%);
- Vitamin B6 - 0.14 mg (7%);
- vitamin B9 - 7 mcg (2%);
- vitamin B12 - 0.5 mcg (17%);
- vitamin D - 2.2 mcg (22%);
- Vitamin E - 0.6 mg (4%);
- vitamin H - 20 mcg (40%);
- vitamin PP - 3.6 mg (18%);
- potassium - 140 mg (6%);
- calcium - 55 mg (6%);
- magnesium - 12 mg (3%);
- sodium - 134 mg (10%);
- sulfur - 176 mg (18%);
- phosphorus - 192 mg (24%);
- chlorine - 156 mg (7%);
- iron - 3 mg (14%);
- iodine - 20 mcg (13%);
- cobalt - 10 mcg (100%);
- copper - 83 mcg (8%);
- molybdenum - 6 mcg (8%);
- selenium - 23 mcg (58%);
- fluorine - 55 mcg (1%);
- chromium - 4 mcg (8%);
- zinc - 1 mg (9%).
It is worth noting the invaluable benefits of egg yolk. By the amount of vitamin D it is superior only to fish oil.
The calorie content of eggs cooked in different ways
The calorie content of a raw egg is 70 kcal. But this indicator may vary depending on the method of preparation. So, the calorie content of 1 boiled egg is 50 kcal. This is the least caloric variant of cooking, but at the same time the most difficult to digest. Moreover, the longer you cook the egg, the more difficult it will be for your body to digest it.
The calorific value of 1 boiled semi-liquid egg (soft-boiled), like that of a raw product, is 70 kcal. Not only in terms of energy value, but also in usefulness, such a dish is as close to raw as possible. How to cook soft-boiled eggs after boiling water? 3-4 minutes is enough for the protein to set slightly and the yolk to remain slightly liquid.
Boiled egg is not the most attractive breakfast dish. In addition, not everyone knows how much to boil soft boiled eggs after boiling water. Therefore, most often people eat fried eggs in the morning. If you cook it without oil (in a non-stick pan), the calorie content of one egg will be 110 kcal. But fats increase this figure to 170 kcal.
The calorie content of another popular dish - an omelet with two eggs in milk - is 118 kcal per 100 g. Supplements like vegetables, cheese and meat components can increase calorie content to 342 kcal. This breakfast is very healthy and nutritious. And to make it less high-calorie, cook the dish on only proteins.
Product benefits
The beneficial properties of eggs are simply countless. This is not surprising, given the rich composition they possess. Here are the benefits the body brings to this product:
- normalizes reproductive function;
- maintains normal skin condition;
- prevents the reduction of visual acuity;
- increases the sensitivity of the visual analyzer;
- improves twilight vision;
- reduces the risk of cataracts;
- strengthens the immune system;
- normalizes redox processes;
- supports the normal metabolism of phospholipids in the liver;
- normalizes protein, fat and carbohydrate metabolism;
- normalizes hormonal levels;
- struggling with anemia;
- supports the normal implementation of the functions of the adrenal cortex;
- stimulates the absorption of nutrients by the intestines;
- improves blood quality;
- promotes remineralization of bone tissue;
- reduces the risk of osteoporosis;
- normalizes oxygen metabolism;
- increases mental performance;
- improves memory;
- improves the condition of the skin, hair and nails;
- prevents the development of heart and vascular diseases;
- contributes to the normal construction of muscle tissue;
- stabilizes the nervous system.
Benefits for women
The use of eggs for the body of the beautiful half of humanity is difficult to overestimate. This product contains folic acid, which is considered a female vitamin. It stabilizes the hormonal background and normalizes fertility. When planning conception and in the first months of pregnancy, the folic acid in the eggs contributes to the formation of the fetus.
During lactation, eggs are also necessary for mother and baby. There are so many useful substances in them that they saturate milk with vitamins and support a woman's body. During this period, chicken eggs are best replaced with quail eggs, as they have more calcium.
Another reason women should eat eggs is because they are high in biotin. It is also called beauty vitamin. If you regularly nourish the body with enough of this substance, your skin will be elastic, your hair will be thick and shiny, and your nails will be strong.
Benefits for men
Since ancient times, the benefits of raw eggs for men have been known. It is believed that they normalize erectile function and improve sperm quality. Regular use of the product will help to tidy up the male reproductive system, the work of which was disrupted due to improper lifestyle, poor nutrition or stress. But, given the risk of salmonella infection, it is better to subject the products to preliminary heat treatment.
Eggs are vital for men who are engaged in hard physical labor and are intensely involved in sports. The increased content of amino acids contributes to the maximum absorption of protein, which, in turn, is the key to a healthy set of muscle mass.
Eggs and Slimming
Nutritionists recommend using them as an aid to losing weight. The composition of such a product contains lutein, which is especially useful for vision and skin. But this substance has another important advantage. Lutein increases the level of physical activity of a person and helps him to bear the load.
Another reason to include eggs in the diet is high protein and minimal carbohydrates. Thus, the product gives a long feeling of fullness without harm to the figure. Also, protein contributes to the formation of a strong and beautiful muscle corset, subject to regular physical exertion.
Are all eggs equally healthy?
Many people naively believe that all eggs are equally healthy, so they take the first tray that comes across from the shelf in the supermarket. But in fact, their quality directly depends on the conditions in which the layers are kept.
Ideally, the chicken should be in conditions in which it can move freely, dig in the sand, eat and drink at will. At the same time, the products of the vital activity of birds should be regularly cleaned. Chickens should consume natural feed and clean water. Eggs produced under these conditions contain low cholesterol and many vitamins.
But, unfortunately, not all poultry farms comply with these rules. Unscrupulous entrepreneurs keep chickens in terrible conditions. Birds live in cramped cages in which they can not only walk, but even move or spread their wings. They cannot look after themselves, often become aggressive and pull feathers to each other. Perhaps, the sanitary state of the cells and the quality of nutrition of birds that are kept in such conditions is not worth talking about. Besides the fact that such an attitude towards birds is inhumane, there is another aspect. Eggs of chickens living in such conditions can be useless at best, and at worst dangerous.
That is why more and more people are talking about the benefits of domestic eggs and farming. You can independently evaluate the conditions of the hens, and also ask what they are fed. The main thing is to make sure the eggs are safe. Confirmation is a veterinary certificate.
Quality eggs
Going to a store or to a market, you should arm yourself with a certain set of knowledge in order to choose a quality fresh product. There is a popular belief that the best eggs are large white ones. But in fact, these characteristics are not significant. The color of the egg depends on the color of the chicken, and the size depends on the age and size of the bird. Here are some characteristics that you should pay attention to first of all:
- Surface. Fresh eggs should have a smooth and dull surface. If there is gloss or even stickiness on them, then they are far from the first freshness.
- Clearance Try to look at the egg through the sun or bring it to a source of artificial color. If you managed to distinguish the yolk through the shell, then the product is no longer fresh.
- Yolk. Bringing eggs home, you can conduct another test for freshness. Break the shell into a flat plate. A small bulk yolk indicates the freshness of the product. If it has become flat or even spread on a plate, then the product is of inadequate quality. It is better to refuse the use of stale eggs.
What danger is in this product
In addition to information about the beneficial properties of eggs, it is important to know what danger they hide in themselves. First of all, it is worth noting that such a product is a strong allergen. Therefore, people prone to such reactions should treat it with caution. Also, it is wary to treat eggs for people suffering from diabetes mellitus, cholecystitis, diseases of the digestive tract and liver.
Excessive consumption of this product can cause kidney problems. And some scientists consider eggs to be the source of "bad" cholesterol (but these data are not confirmed). Therefore, even if you do not have contraindications for their use, do not abuse it and eat more than 1-2 pieces per day.
Many people are convinced of the exceptional benefits of eating raw fasting chicken eggs. Is it good to drink them? Of course, the raw product is very easily absorbed by the body and contains a maximum of vitamins. But, on the other hand, raw eggs can cause salmonellosis. Salmonella does not harm the chicken, does not spoil the physical qualities of the egg. But, getting into the human body, it finds ideal conditions for development and reproduction. Inflammation of the intestines, blood poisoning - this is not a complete list of the problems that provoke these microbes. So do not take risks and do not eat eggs without heat treatment.
Other species
Considering the beneficial properties of eggs, it would be wrong to talk only about chicken. It is worth paying attention to other species. Namely:
- Quail eggs. What is the use of them? They contain a huge amount of amino acids, so they serve as a powerful support for the body during illness and recovery. Quail eggs are very valuable for residents of megacities, as they strengthen the nervous system and increase physical and mental performance. Well, and, of course, it is worth mentioning the increased content of calcium, which accelerates the healing of fractures. But to completely replace quail eggs is not worth it, because they do not have such an amount of vitamin D.
- Turkey eggs. Few people know about the benefits and dangers of this product, because it is considered delicious. Each fall and spring, the laying hen brings up hundreds of eggs, most of which are used for raising offspring. Nevertheless, their benefits are undeniable. They have a lot of cobalt (contributing to blood formation), calcium (strengthening bones), manganese (improving blood quality), iron (preventing anemia), magnesium (stabilizing the nervous system). And they are completely non-allergenic. Nevertheless, there are more cholesterol in turkey eggs than in other species.
- Duck eggs This product is also a rarity on the table, because it has an unusual taste and texture. In addition, ducks are not the most clean birds, and therefore there is a risk of infection of eggs. In chemical composition, they are similar to chicken. But their nutritional and energy value is much higher. Therefore, the product is recommended for people suffering from dystrophy and greatly weakened after an illness.
- Goose eggs. This product is not widespread, as the birds are carried seasonally and need special conditions for this. Therefore, farmers prefer to use eggs to breed young animals. If you manage to get this product, you will appreciate its delicate taste. Its main benefit is stabilization of the nervous system and a beneficial effect on brain function.
- Ostrich. This type of egg is considered exotic, but if you happen to try such a product, be aware of its exceptional benefits. It also contains many substances useful to the human body. Compared to chicken eggs, ostrich eggs are less calorie, they have much less cholesterol. But lysine and other essential amino acids are contained in high concentrations.
Beauty recipes
The rich chemical composition of eggs makes it possible to prepare effective natural cosmetics from them. The benefits of yolk for hair beauty and health are known. It is enough to grind it with a tablespoon of burdock oil and a small amount of honey. After wetting your hair, rub the mixture into the scalp, and distribute the remaining lengths. Warm your head with a bag and towel and leave for 40 minutes. If you carry out the procedure once a week, after a month you will notice that your hair has become shiny and elastic. In addition, hair loss will be significantly reduced.
To care for dry and aging skin, you can prepare a mask of yolk, mashed with a teaspoon of honey. The product is applied to steamed skin with massage movements. After 15-20 minutes, rinse off with cool water. It is advisable to carry out such a procedure 1-2 times a week. And after a few months you will not recognize your skin. It will become supple, nourished and silky. With prolonged use, small facial wrinkles go away.
If your skin is oily and problematic, you will need protein to care for it. Beat it until foam with the juice of a small slice of lemon. Using a brush, apply on steamed skin. As it dries, the layer is updated. When all the protein is on the face, once again wait for drying and rinse off the film. Be sure to apply a light cream to get rid of the feeling of tightness. Such a mask will clean and narrow pores, as well as dry out inflammation and rashes. You should not carry out the procedure more often than once a week, so as not to dry the skin.