Characterized as rich in protein and vitamins, eggs are a great product in any diet, being eaten alone or in various preparations.
Here’s All you should know about Eggs Nutritional Values:
Egg Whites & Protein:
Whites is actually a solution of albumin, whose main representative is Ovoalbumina.
Egg white proteins have a high biological value and contain all essential amino acids needed by the body – especially large amounts of tyrosine, tryptophan and lysine – so well proportioned that the egg has become the standard reference for comparing protein quality of other foods.
Thus, by definition, biological value of egg protein is considered 100%.
Whites contain no fat and cholesterol.
Egg Yolk and vitamins:
The main protein you will find in yolk is Ovovitelin.
Also, yolk contains phospholipids, extremely needed in any diet, especially for children and pregnant women.
Unlike whites, the yolk is rich in water-soluble vitamins (B complex) and soluble (vitamins A, D, E and K).
With the exception of riboflavin, which is distributed uniformly in the egg mass, all other vitamins are found in the yolk.
It should be noted that the egg does not contain vitamin C.
Yolk also concentrates the minerals in the egg (phosphorus, calcium and iron).
Due to the high content of fat emulsion, egg yolk has an important colecistokinetica action. On the other hand, the significant amounts of cholesterol impose a limit consumption for patients with gallstones, coronary or dyslipidemia diseases.
We eat eggs from various species of domestic or wild birds, but chicken eggs are most commonly consumed. These are taken as standard in describing the composition and nutritional qualities.
Eggs should not be consumed raw. Most of the time, these are microbiologically contaminated.
Because of its high biological value in protein, vitamins and minerals, the egg is a valuable food, being indispensable to a proper diet, especially among children.
In the food pyramid, the egg is in the same section as meat & fish, and should be consumed about 4 times each week (four eggs per week).
• Boil eggs rather than fry them
• Cook scrambled eggs or omelette only in Teflon vessels, without adding extra fat.