Eggs are considered the reference source of protein by which all other foods are evaluated . Egg white is absorbed almost completely, therefore it is often used in the diet of professional athletes and bodybuilders. In this article you will learn about the vitamins contained in the egg, the nutritional value of this product. You will also find interesting facts.
Nutritional Information and Vitamins
Chicken egg is the most commonly used type of egg. It provides about 70 calories (kcal) of food energy and 6 g of protein. Boiled eggs provide the body with the necessary vitamins and minerals in a significant amount from the daily norm. We will see. how much is the content of vitamins B2 in the egg, as well as some others:
- Vitamin B2 or riboflavin (42% of the daily value) - is necessary for the formation of red blood cells and antibodies, growth control and maintaining reproductive function, healthy skin, nails and hair, and the correct functioning of the thyroid gland.
- Vitamin B5 or pantothenic acid (28% of the daily value).
- Vitamin B12 (46% of the daily value) - is involved in the processes of metabolism and the synthesis of vital fatty acids.
- Vitamin A (19% of the daily norm) is important for growth and development, maintaining the immune system and good vision.
- Choline (60% of the daily norm) - contributes to the normal functioning of cells, ensures the functioning of the liver and the transport of nutrients throughout the body, is the key to the development of the memory functions of the child, so the eggs must be in the diet of children.
- Phosphorus (25% of the daily value) - is necessary to prevent bone diseases, tooth enamel.
- Zinc (11% of the daily value) is necessary for the creation of male hormones, vitamin E metabolism, and the synthesis of various anabolic hormones (growth hormone, insulin, testosterone).
- Vitamin D (15% of the daily norm) is important for ensuring the absorption of calcium and phosphorus in the small intestine, is involved in the regulation of cell reproduction, stimulation of the synthesis of a number of hormones, and metabolic processes.
Chicken eggs do not contain carbohydrates and sugar. Protein provides energy and does not cause a spike in blood sugar or insulin levels, which can lead to a rebound effect or loss of energy as blood sugar drops. This means that you can safely use them throughout the day.
The diet of laying hens can affect the nutritional quality and how many vitamins are in the egg. For example, chicken eggs that are high in omega-3 fatty acids are obtained by adding polyunsaturated fats to chicken diets from sources such as fish oil, flax seeds, and chia seeds. However, there are no significant differences in the set of vitamins in the eggs of various chickens.
What about the eggs of other birds? There are differences in the vitamin content of quail eggs compared to chicken eggs. For example, one gram of a quail egg contains 2.5 times more vitamin A, 2.8 times more vitamin B1 and 2.2 times more vitamin B2. Quail eggs also have higher levels of phosphorus, iron, and potassium.
Cholesterol
The yolk contains more than two thirds (about 300 mg) of the recommended daily intake of cholesterol.
More than half the calories in an egg come from fat in the yolk: 50 grams of chicken egg contains about five grams of fat. People on a low cholesterol diet may need to reduce egg intake, but only 27 percent of the fat in an egg is saturated fat. Egg white consists mostly of water (87 percent) and protein (13 percent) and is cholesterol free.
There is much debate about whether the egg yolk threatens health or not. Some trials show that eating yolks negatively affects your cholesterol, while other studies show that moderate consumption of eggs (up to 1 per day) does not increase the risk of heart disease in healthy people.
Allergy
One of the most common food allergens for babies is eggs. Most outgrow this allergy and in adulthood do not have problems with eating eggs.
Allergic reactions to egg white are more common than reactions to egg yolks. Also, in addition to true allergic reactions, some people experience food intolerance to egg whites. In most developed countries, food labels indicate whether the product contains eggs and egg products, as well as a warning about possible allergic reactions.
Purification and cooling
In North America, legislation requires eggs to be washed and chilled before they are sold to consumers. This is done to remove the natural pollution present even on the cleanest farms, and to prevent the growth of bacteria.
In Europe, the law requires the opposite. A sink removes the natural protective membrane on the egg, and cooling causes condensation, which can promote bacterial growth.
Risk of salmonellosis
The problem with eggs is contamination by pathogenic bacteria such as salmonella. The risk of exposure to raw or undercooked eggs depends in part on the conditions in which laying hens are kept.
Health experts advise people to cool washed eggs, consume them for a couple of weeks, cook thoroughly and never eat raw. As with meat, containers and surfaces that were used to process raw eggs should not be stored with ready-to-eat foods.
Studies show that only one in 30,000 eggs is infected with salmonella. Thus, infection with this infection is rarely caused by eggs.
The bacterium instantly dies at a temperature of 71 ° C, as well as at a temperature of 54.5 ° C, if it is maintained for a sufficiently long period of time. In order to avoid the problem of salmonellosis, eggs can be pasteurized in a shell at 57 ° C for an hour and 15 minutes. Cooked eggs have a lower risk of salmonella infection and are also much easier to digest.
Cooking
Eggs contain several proteins that turn into a gel-like texture at different temperatures. The egg yolk is gelled or hardens at a temperature of 65 to 70 ° C. Protein - at different temperatures from 60 to 73 ° C.
If the egg is overcooked, then sometimes a greenish ring appears on the surface of the egg yolk due to iron and sulfur compounds. It can also be due to the abundance of iron in the water that was used for cooking. Cooling the eggs in cold water for several minutes will help prevent this.
Digestion damages the quality of the protein and destroys the vitamins in the eggs, so do not cook them more than the prescribed time.
Cooked eggs are most easily cleaned when they are placed in boiling water, rather than being slowly heated in cold water.
Muscle building
It is no secret that the diet of athletes and people who want to gain muscle mass contains a large amount of protein products. Eggs are one of the most affordable types of high-quality protein. They help build muscle and make you feel more resilient, as well as maintain normal weight. In fact, eating eggs for breakfast reduces hunger and reduces calorie intake at lunch and throughout the day. In addition, eggs provide vital B vitamins.
The protein in eggs helps not only children and active adults build muscle, but also helps older people prevent age-related muscle loss. Consuming protein foods, such as eggs, after intense training will help maximize muscle fiber recovery.
Interesting Facts
- On the surface of the egg shell is from 7 to 17 thousand tiny pores.
- Double yolk eggs are often carried by young chickens whose production cycles are not yet fully synchronized, or chickens that are old enough to produce large eggs.
- Chicken egg is one of the cheapest sources of high quality protein.
- Eggs contain all 9 essential amino acids.
So, now you have learned about the content of vitamins in the egg, nutritional value and beneficial properties of this product. Include chicken eggs in your diet to provide your body with all the important nutrients.