Eggs are very valuable foods due to their high content of nutrients and bioactive substances with very positive effects on health. Following a correct diet is necessary to maintain health, therefore, including eggs in the diet provides clear nutritional and health benefits.
Eggs contain significant amounts of proteins, lipids, minerals and almost all vitamins, except for vitamin C.
The egg white contains most of the carbohydrates (although its total content is very low), and a little more than half of the proteins, vitamin B2, niacin and the minerals iodine, magnesium, sodium and potassium.
The yolk contains the rest of the proteins, almost all the fat and fat-soluble vitamins (A, D, E and K), and a large part of the water-soluble vitamins B1, B6, folates, B12, pantothenic acid, biotin and choline.
Other important nutrients are also preferentially found in the yolk: calcium, phosphorus, iron, zinc, copper and selenium.
Eggs provide more than 15% of the average recommended intakes of protein, iron, selenium, vitamin B2, niacin, vitamin A and E.
In addition, it is particularly rich in phosphorus, vitamin B12, pantothenic acid, biotin and choline, which allows it to cover more than 30% of the recommended intakes of these nutrients.
It should also be noted that these nutrients are in a very bioavailable form, since their absorption and utilization by the organism is very high.
Eggs, due to their low caloric content, are of great interest in cases where caloric intake must be controlled. In addition, eggs, because of their nutritional value and their content of other substances with positive effects on health, are highly recommended for athletes and physically active people, always in the context of a diversified and balanced diet.
Egg lipids are found in the yolk. An average-sized egg contains about 200 mg of cholesterol. However, despite its cholesterol content, it is not fully absorbed because the yolk has a high lecithin content, which inhibits its absorption.
Eggs are one of the foods of animal origin with the lowest content of saturated fatty acids. with the lowest content of saturated fatty acids, and does not contain trans fatty acids.
Eggs provide a large amount of vitamins such as vitamin B2, niacin, vitamin A and E; and are especially rich in phosphorus, vitamin B12, pantothenic acid, biotin and selenium choline.
Eggs also provide substances that are not nutrients but have positive effects on health.
For example, egg yolk contains lutein and zeaxanthin, two carotenoids responsible for its color. They are not active as vitamins, they are antioxidants, and in our body they are mainly concentrated in the eye, increasing the density of macular pigment.
They also accumulate in smaller proportions in other tissues, such as liver, skin and fat. In addition to protecting against macular degeneration, it also protects against atherosclerosis and oxidative processes.
The number of eggs to include in the diet depends on the body size and energy expenditure of each individual. Their consumption should be part of a balanced and varied diet.
Consuming high amounts of any food, including eggs, is unreasonable because it limits the presence of other foods that are also necessary in the diet.
Eliminating eggs unnecessarily from the diet is also unwise, as they provide numerous nutrients and bioactive substances that are of interest in nutrition and health.
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