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The egg and its nutritional contribution

It was in the mid-nineteenth century when specialists determined that protein was essential for good development in humans. So egg and meat were positioned as mandatory foods for any healthy diet.

How often do you include the egg in your diet?

The egg has become a basic ingredient in the pantry , thanks to its nutritious contribution, flavor and, of course, its easy preparation. That without entering into economic areas since it has an average cost.

The egg has a high index of essential amino acids, fatty acids, minerals and

30% of its weight is due to the yolk, 60% for the clear and only 10% is contributed by the shell. In this way fat, cholesterol and certain nutrients are found in the yolk.

While the clear is made up of 88% water and the rest are proteins. Among these, is recommended to eat only the clear one.

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Why is it good to consume eggs?

The egg and its nutritional contribution

In view of the above it is evident that the egg provides a large amount of protein. On the other hand, it is easy to digest given its amino acid profile. In addition, a whole egg contains 11% fat (only in the yolk). But this

The egg has oleic, linoleic and alpha-linolenic acid. Which are essential for the body, because they are not produced naturally and are acquired through certain foods.

On the other hand they contain iron and zinc that allow to balance the consumption of red meats. But it also prevents anemia. Among its vitamins stand out those of group B, A, E, K and D.

Does the egg have cholesterol?

The egg and its nutritional contribution

Before negatively labeling cholesterol it should be noted that it is important for the body and is part of the cells that are found in the bile. That is, it contributes to the transportation of fats, as well as the production of hormones and vitamin D.

However, the body generates an average of 800 to 1500 mg per day and, surprisingly is found in all products of animal origin. Meanwhile, the body only uses 50% of the cholesterol we consume in the diet.

In this case the cholesterol is in the yolk. An egg of average size contains around 186 mg, this means that it is equivalent to 62% of the recommended daily consumption.

However, the relationship between cholesterol and cardiovascular disease remains controversial; that is, although the improve cardiac and vascular health.

According to the , in a

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How many eggs should I consume?

The egg and its nutritional contribution

In summary, it is not about the quantity , but about the quality of the food. It is clear that each organism has a different metabolism but the fact that the egg has fat and cholesterol does not mean that it is harmful.

There are many who recommend consuming about 5 eggs a week. But in reality there is no scientific data to corroborate it.

What can be done is to stick to the suggestions of doctors and the World Health Organization (

What does this mean? In case of not complying with the previous recommendations, it is necessary to reduce the egg intake, as there is no way to eliminate the .

So the best thing you can do is consume 1 egg every 3 days. But why settle for a sedentary life? When all you need is to eat healthy and return the exercise part of your days. Remember there are no harmful foods, but diets and bad habits.

The egg and its nutritional contribution