Food is a basic and important part of our daily lives. Apart from the fact that we like it to be delicious, lately we are increasingly looking for information about its nutritional value and its impact on human health. Today we will look at one of the main food groups, often left in the background and unnecessarily denied – eggs.
Bird eggs have been a valuable food since ancient times, when humans subsisted on hunting and domesticated birds for the first time. In an Egyptian pyramid built in 1420 BC, scientists spotted drawings of a man with trays of ostrich eggs and pelican eggs. In ancient Rome, eggs were preserved in various ways and often the meal began with dishes prepared with them. The Romans broke the shells on their plates to “drive out” the evil spirits hiding in the eggs. In the Middle Ages, it was forbidden to eat eggs during fasting because of their high nutritional value.
In the 17th century, scrambled eggs with sour fruit juices were popular in France. In the 19th century, the technology of drying eggs was born, even before they were frozen. The production of dried egg mixes increased significantly during World War II, as it was intended to feed American troops and their allies.
Table of Contents
Nutritional value of eggs
These data refer to one whole hard-boiled hen’s egg :
Nutrient |
Whole egg | Protein | Yolk |
| Caloric content (kcal) | 75 | 17 | 59 |
| Protein (g) | 6.25 | 3,52 | 2.78 |
| Total fat (g) | 5.01 | 0 | 5.12 |
| Total carbohydrates (g) 0.6 0.3 0 .3 | 0.6 | 0.3 | 0 .3 |
| Fatty acids (g) | 4.33 | 0 | 4.33 |
| Saturated fats (g) | 1.55 | 0 | 1.55 |
| Monounsaturated fats (g) | 1.91 | 0 | 1.91 |
| Polyunsaturated fats (g) | 0.68 | 0 | 0.68 |
| Cholesterol (mg) | 213 | 0 | 213 |
| Thiamine (mg) | 0.031 | 0.002 | 0.028 |
| Riboflavin (mg) | 0.254 | 0.151 | 0.103 |
| Niacin (mg) | 0.036 | 0.031 | 0.005 |
| Vitamin B6 (mg) | 0.070 | 0.001 | 0.0069 |
| Folic acid (mcg) 23.5 1.0 22.5 | 23.5 | 1.0 | 22.5 |
| Vitamin B12 (mcg) | 0.50 | 0.07 | 0.43 |
| Vitamin A (IU) | 317.5 | 0 | 317 |
| Vitamin E (mg) | 0.70 | 0 | 0.70 |
| Vitamin D (IU) | 24.5 | 0 | 24.5 |
| Choline (mg) | 215.1 | 0.42 | 214.6 |
| Biotin (mcg) | 9.98 | 2.34 | 7.58 |
| Calcium, Ca (mg) | 25 | 2 | 23 |
| Iron, Fe (mg) | 0.72 | 0.01 | 0.59 |
| Magnesium, Mg (mg) | 5 | 4 | 1 |
| Copper (mg) | 0.007 | 0.002 | 0.004 |
| Iodine, I (mg) | 0.024 | 0.001 | 0.022 |
| Zin, Zn (mg) | 0.55 | 0 | 0.52 |
| Sodium, Na (mg) | 63 | 55 | 7 |
| Magnesium, Mn (mg) | 0.012 | 0.001 | 0.012 |
The entire content of vitamins A, D and E is concentrated in the yolk. Egg is one of the foods known as a natural source of vitamin D. It is good to know that the yolk of a large egg contains about 60 calories / 250 kilojoules, and the protein – about 15 calories / 60 kilojoules. The yolk of one large egg provides more than 2/3 of the recommended daily intake (300 mg) of cholesterol. The yellow ingredient makes up about 33% of the liquid weight of the egg and contains all the fat, a little less than half the protein in the egg, as well as most of the other nutrients. The yolk also contains the entire amount of choline, with 1 yolk delivering about half of the recommended daily intake. Choline is an important nutrient for brain development, which has an irreplaceable effect in pregnant and lactating women. In recent years, hen eggs have also appeared on the market, enriched with omega-3 fatty acids, laid by hens subjected to a special diet with polyunsaturated fats and algae.
How does eating eggs affect our health?
Fat and cholesterol
More than half of the calories in eggs are provided by the fat in the yolk. People on a low-cholesterol diet should reduce their consumption of eggs, although only 27% of fats are saturated and contain LDL cholesterol. Protein consists mainly of water (87%) and protein (13%), contains no cholesterol and almost no fat.
There has been controversy in science for years as to whether egg yolk poses a threat to human health. Studies show that on the one hand, a cholesterol diet disrupts the body’s normal cholesterol profile, and on the other hand, moderate consumption of 2 eggs a day does not increase the risk of heart disease in a healthy body. A study of 10,000 volunteers found no association between moderate egg consumption (6 per week) and cardiovascular disease, except in the subgroup of people with diabetes. An increased risk of coronary heart disease was observed in this subgroup.
Infection
Another risk associated with egg consumption is infection with pathogenic bacteria such as Salmonella enteritidis through fecal products from the laying animal. In industry, eggs are treated with a disinfectant solution, and the risk of infection from raw or semi-raw eggs generally depends on the sanitary conditions in which the hens are kept. Eggshells are like airtight packaging that protects the egg from bacteria, but this packaging can be inadvertently damaged or struck. Most forms of bacterial contamination occur in this way.
Food experts advise that eggs be eaten within 2 weeks of being refrigerated, subjected to deep heat treatment and never eaten raw. As with meat, the containers in which raw eggs are processed must not come into contact with the prepared food.
Food allergies
One of the most common food allergies in young children is provoked by eggs. This allergy usually “grows” in childhood if excessive consumption of the allergen is avoided. Pediatricians recommend that children eat only egg yolk due to the increased risk of an allergic reaction to protein. In developed countries, foods containing eggs, egg products or have been in contact with equipment on which eggs have been processed, are displayed in a separate sector in supermarkets and have the appropriate labeling.
For many years, along with the growing popularity of low-fat diets, eggs have been credited with poor quality. They are not classified as “functional” food mainly because of their imaginary effect on cholesterol levels in the body.
Protein
Studies show that despite decades of controversy over the human body’s need for protein, physically active individuals have increased daily protein needs. Interestingly, those with high physical activity sometimes reach 100% increased protein needs compared to people leading a sedentary lifestyle. These daily needs amount to about:
- 0.8 g of protein per 1 kg of body weight – in a sedentary lifestyle
- 1.6 – 2.2 g protein per 1 kg body weight – in the presence of physical activity.
Analyzes show that with an increased need for protein are:
- children
- dieters
- vegetarians
- people with muscle atrophy
- elderly
Carotenoids
While most people associate carotenoids with vegetables, eggs are actually a great source of lutein and zexanthin, two yellow / orange carotenoids. It is a known fact that they accumulate in the lens of the eye and the macular area of the eye, where their highest concentrations are. According to some studies, carotenoids can protect the eyes from damage from ultraviolet light by “neutralizing” bacteria that react to oxygen. It has been shown that increased intake of lutein and zexanthin leads to a significant reduction in the risk of cataracts (up to 20%) and senile macular degeneration (up to 40%) Other very good sources of lutein and zexanthin are green vegetables such as spinach and broccoli.
Choline
Choline is an essential ingredient for the normal functioning of all cells. Here are the most important of its beneficial effects:
- maintains the structural integrity and signaling functions of cell membranes
-
is a major source of methyl groups
-
directly affects the signaling functions of nerves, cells and lipid metabolism
In addition, choline deficiencies occur during pregnancy and lactation, which must be compensated by additional intake. This is a critical moment, because the presence of choline is very important for the normal functioning of the brain.
