In the extensive world of nutrition and fitness, we often look for foods that support our health and physical performance goals. One of those foods that has stood the test of time and remains a favorite among health experts and fitness enthusiasts is eggs.
In this article, we tell you about their nutritional properties, their impact on health, and how you can include them in your diet. Their impressive nutritional profile, combined with their versatility in the kitchen, makes them a staple in any healthy and balanced diet.
Eggs as a source of protein:
Eggs are an excellent source of high-quality protein containing several types of proteins. The two main proteins found in eggs are albumin and globulin.
- Albumin: This is the main protein in eggs, accounting for around 60% of their protein content. Albumin, which is soluble in water, is found in the egg white. It is a complete protein, meaning that it contains all the essential amino acids needed by the human body.
- Globulin: Globulins are a group of proteins found in the egg white and, in smaller amounts, in the yolk. They make up approximately 35% of the egg’s total protein and include proteins such as ovotransferrin, ovomucin, and avidin, among others. These proteins perform various functions, such as transporting nutrients, enzymatic activity, and supporting the immune system.
The protein content of an egg varies depending on its size. On average, they usually contain between 5 and 9 grams of protein per unit.
Source of vitamins and minerals:
Eggs are a highly nutritious food and an excellent source of vitamins and minerals, including vitamin A, vitamin D, vitamin E, vitamin B12, riboflavin, and folic acid, as well as minerals such as iron, zinc, and selenium.
Healthy fats and Omega-3:
Despite the controversy that has surrounded the type of fats present in eggs and the amount that should be consumed for years, they have been shown to be an excellent source of healthy fats for the body. One of the most notable aspects of eggs is their content of omega-3 fatty acids, a type of polyunsaturated fat known for its cardiovascular and brain health benefits.
The omega-3 content in eggs may vary depending on the type of diet of the laying hens. For example, hens fed a diet rich in flaxseeds or seaweed tend to produce eggs with higher levels of omega-3. These fatty acids are essential for the human body, as they cannot be produced internally and must be obtained through the diet.
Frequently asked questions and concerns about eggs:
Is it safe to eat raw eggs?
It is always recommended to cook eggs due to the risk of salmonella. Cooking eggs significantly reduces this risk. This bacteria can cause gastrointestinal illnesses, such as salmonellosis, which manifest with symptoms such as fever, vomiting, diarrhea, and abdominal discomfort.
Is it necessary to wash eggs before consuming them?
Absolutely not! An egg should never be washed before preparing or consuming it. Doing so breaks the protective layer of the shell, allowing microorganisms to enter the interior.
How can you tell if an egg is fresh? Is there a difference between eggs depending on the color of the shell?
To determine the freshness of an egg, simply place it in a glass of water and observe its reaction. The egg contains an air cell that allows it to breathe while preventing unwanted microorganisms from entering.
Over time, this air cell increases in size. Therefore, if the egg floats in the water, it means that it has lost its freshness and should not be consumed. The variation in shell color is due to the breed of the hen and does not affect its nutritional value.
Eggs, outside or inside the refrigerator?
To begin with, it is important that eggs do not undergo sudden changes in temperature. At the supermarket, we find eggs unrefrigerated.
When we get home from the supermarket, it is important to store them in a cool, dry place, with the refrigerator being the most suitable location. In addition, since high summer temperatures can also affect their quality, it is advisable to refrigerate them after purchase throughout the year.