People have been eating eggs for thousands of years; there are many types of eggs, but the most common in the world are those of hen.
The eggs contain several vitamins and minerals, essential parts of a healthy diet; in the past there has been controversy as to whether eggs were healthy or not, especially with regards to cholesterol, but the current opinion is that, in moderation, eggs are absolutely healthy.
Index
Benefits of Eating Eggs
Among the many benefits obtainable from the consumption of eggs we have:
- strong muscles: le protein contained in eggs help maintain and repair muscle tissues
- brain health: eggs contain vitamins and minerals necessary for the effective functioning of the nervous system
- energy production: eggs contain all the nutrients the body needs for energy
- healthy immune system: la Vitamin A, vitamin B12 and selenium in eggs are essential for keeping the immune system healthy
- lower risk of heart disease: choline in eggs plays an important role in breaking down the amino acid homocysteine, which can contribute to heart disease
- healthy pregnancy: eggs contain folic acid, which can help prevent congenital disabilities, such as spina bifida
- eye health: lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness
- skin health: vitamins and minerals in eggs help prevent the breakdown of body tissues
Eggs: nutritional values
An average boiled egg provides about:
- energy: 63 kcal
- protein: 5,5 gr
- total fat: 4,3 gr; Most of the fats in eggs are unsaturated, the best type of fat for a healthy diet
- omega 3 fatty acids: help maintain good eyesight
- sodium: 189 mg
- calcium: 25 mg
- magnesium: 5 mg
- potassium: 60 mg
- vitamin D: 0,9 mcg; useful for bone fortification
Purchase
There are several types of eggs on the market:
- from hens raised in cages
- from free-range hens
- of free-range hens
- organic eggs
Le organic eggs from free range hens are the best choice, as they contain more nutrients and more proteins and vitamins.
You must always be careful in the choice of eggs and check that they show the reference codes for open-air and organic farms.
Cooking eggs
Eggs are a very versatile food and it is very easy to incorporate them into your diet; among the most common cooking methods we have:
- sodas: just boil them to the desired cooking level; these eggs are plain, with no added fat and are perfect for one , snack and for a picnic
- scrambled: just grease a pan and cook the eggs "scrambling" them
- to the bull's-eye: this type of cooking allows a uniform cooking of the egg white, while the yolk remains softer
- omelette: perfect idea for a complete meal, since vegetables, rice or pasta can be added to the egg-only omelette; you can really indulge yourself!
There are really many ways to cook them or use them in the most disparate recipes.
Risks in consumption
Consuming eggs can carry some health risks:
- bacteriaRaw eggs can contain bacteria that enter the egg from pores on the shell, such as salmonella, listeria, and staph aureus.
- allergies: some people may develop allergy or intolerance to eggs
To avoid the risk of running into some bacteria, it would be advisable to pasteurize the eggs (heat them quickly and keep them at a high temperature for some tempo) or make sure they are well done (albumen opaque white and firm yolk).
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