Why is an egg a complete food?

A little guide to the chicken egg

An egg laid by a hen consists of a white liquid and a yellow cell enclosed in a shell. An egg weighs about 60 grams. Its role is to ensure the development of the young, so it is rich in nutrients.

How to choose chicken eggs?

France has a code determine the breeding type where do eggs come from:

  • organic egg code 0;
  • Code 1 – free-range chickens;
  • Code 2 – for poultry reared indoors;
  • Code 3 for caged hens.

Chickens that have the opportunity to go outside have a wider variety of food and experience less stress. This affects the nutritional quality of their eggs. as far as possible prefers 0 or 1 eggs.

How to store and use chicken eggs?

On an eggshell, protective layer prevents the development of microbes in food. Therefore, you should not wipe the shell or put it in water before storing the egg.

Before eating the egg, you can check its freshness. To do this, immerse in cold water. If it drowns, you can eat it. If it floats, the egg is no longer fresh enough. ANSES offers other tips eats eggs wellwithout endangering your health.

Eggs: high protein products

Egg whites and yolks contain many different proteins. 100 grams of food contains approximately 12.5 grams of protein. In addition, these nutrients are highly digestible and absorbed by the body about 90% egg whites. Therefore, egg is one of the best sources for humans.

The role of egg whites

Egg whites play an important role cell structure and regeneration : muscles, skin, organs, etc. Eat 2 eggs a day provides 15 grams of protein. For a 60 kg person, this corresponds to 1/4 of his needs. For a 50 kg person, this is 1/3 of their protein intake.

Egg: a complete amino acid food

Essential amino acids are pieces of protein that are necessary for the body to function. The body cannot synthesize them, but finds them in food. Egg is one of the only foods provide all 9 essential amino acids in optimal amounts. Another proof that the chicken egg is a complete food.

Egg: a source of good lipids for the body

Egg yolk is also a source of lipids. So, 100 g of eggs (whites and yolks) are about 10 g of fat. Contrary to popular belief, they are good for your health and their consumption does not cause diseases. In fact, it is essential nutrients energy storage and cell metabolism.

Omega-3 and good fats from egg yolk

As part of a healthy diet, chicken egg is a good source of lipids. Indeed, its proportions of saturated and unsaturated fats are balanced. So there is in the egg 2/3 good fat and 1/3 saturated fat.

From essential fatty acids from eggswe find omega-3. Omega-3 has many benefits for the nervous and cardiovascular systems. Remember that cooking eggs at high temperatures does not change their lipid quality.

Does eating eggs increase blood cholesterol?

There’s a lot in an egg good and bad cholesterol. For a long time, nutrition and health experts linked egg consumption to increased blood cholesterol levels. Today these allegations were denied.

In fact, it is above all else high LDL production (bad cholesterol) in the liver, which increases cholesterol levels. This disorder is caused by an organ abnormality or an unhealthy lifestyle (lack of physical activity, a diet high in saturated fat and carbohydrates, etc.).

In a healthy living environment, eat eggs regularly therefore poses no risk. This not involved in raising cholesterol or at the onset of cardiovascular disease.

Vitamins and minerals in chicken eggs

Eggs also contain vitamins and minerals. First of all, it is rich in B vitamins, as well as vitamin A, vitamin D, vitamin E and vitamin K. The only vitamin that is not in an egg is vitamin C. Eat 2 eggs a day. 10-30% of vitamin requirements.

A chicken egg is also a good source of certain minerals. In particular, it concentrates a good calcium content, phosphorus and potassium. Other minerals are also present in smaller amounts: magnesium, zinc, iron, copper, selenium or even manganese. I know that sodium content is moderate. If you follow a low-salt diet, you can safely eat eggs.

In addition to vitamins and minerals. eggs are rich in choline. Choline is an important nutrient in lipid metabolism and therefore in the functioning of the brain and nervous system. A hard-boiled egg brings 27% of the daily choline requirement.

Antioxidant effect of chicken eggs

Egg yolk contains lutein and zeaxanthin. These are two carotenoids, powerful antioxidants. Their role in the body is to protect cells from free radicals and oxidative stress. These two substances mainly work eye and retinal cells. First of all, they slow down the development of cataracts.

Considering its composition, we quickly understand why the egg is a complete food. Its digestible proteins, good lipids and its good amount of vitamins and minerals that it is a great product that can be used at any age. We can only blame the lack of carbohydrates and fresh vegetables and fruits or cereals in your egg recipes. You will get wholesome and healthy food.

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