It was previously thought that egg consumption directly affected cardiovascular health , by increasing blood cholesterol levels. However, the egg has become one of the most consumed foods worldwide thanks to its nutritional potential.
In the following article, we provide you with all the information you need to know about this spectacular food and how science has supported its consumption.
What is the egg?
The egg is, nutritionally speaking, an extraordinary food of animal origin and for the development of this topic we refer to the egg from the chicken.
For many decades and frequently, the myth was created about how harmful it was to eat eggs for human well-being, especially for cardiovascular health, due to its high cholesterol content.
However, later investigations revealed its reality, clarifying and ratifying the nutritional and health benefits that its intake brings, being considered one of the most nutritious foods due to its contribution of vitamins and minerals.
You should know: The increase in blood cholesterol levels is not attributable to the consumption of a single product , but to the inadequate intake of many foods rich in saturated fatty acids.
What are the health benefits of eggs?
Taking into account its great nutritional contribution for food and especially for health, we describe below the benefits of this excellent food:
1. Improves the body’s defenses
The egg contains antioxidant compounds, which strengthen the body’s immune system to effectively defend itself against the attack of pathogens of biological origin such as viruses and bacteria or of chemical origin such as free radicals.
These compounds are known as lutein and zeaxanthin , two pigments located in the egg yolk. Thanks to these carotenoids with antioxidant properties, cellular oxidative damage is reduced and organs such as the eye are also protected against some photochemical reactions. (1)
On the other hand, the egg contains a type of vitamin D, called vitamin D3 , to which certain properties have been attributed to favor the immune system in its fight against cancer cells. (two)
Note: Due to the vitamin A content in eggs, the risk of various degenerative diseases can be reduced , since this vitamin is considered one of the lines of defense against free radicals. (3)
2. Prevents the risk of heart and degenerative diseases
The particularity of the egg is that the cholesterol it contains is high density (LDL) , of which the body only absorbs 15% . In addition, the fats contained in this food are mainly unsaturated, helping to lower bad cholesterol and prevent heart disease . (4)
To highlight: We have already mentioned that the antioxidant compounds in eggs such as lutein, zeaxanthin, selenium, vitamin D3 and vitamin E, prevent degenerative eye diseases and some types of cancer. That is why its contribution of LDL cholesterol and unsaturated fats prevents cardiovascular diseases such as arteriosclerosis and diabetes.
3. Boosts brain development and cognitive functions
Among the lipid components of eggs, there is the omega-3 fatty acid in the form of docosahexaenoic acid (DHA) , which is directly involved in reducing the risk of cognitive impairment and dementia, especially vascular dementia, but also cardiovascular disease. alzheimers . (5)
Note: Eggs are also a source of choline , a nutrient needed by the brain and nervous system to regulate memory and mood. (6)
4. Protects eye health
Another of the benefits of the egg is related to eye protection . We have already mentioned that lutein and zeaxanthin, egg yolk coloring pigments that have antioxidant properties , prevent the formation of free radicals and oxidative molecules in the cell membranes of ocular tissues. (7)
And we must also remember that this food is a source of vitamin A , forming part of the essential nutrients for vision and in the preservation of the health of the retina .
Note: Thanks to the intake of lutein and zeaxanthin through eggs, the appearance of cataracts can be prevented. (8)
5. Strengthens bones and increases muscle mass
Added to the benefits of eggs are their vitamin D content and minerals such as calcium and phosphorus, which are directly involved in bone health (9) . But its shell also provides calcium carbonate , a natural remedy for osteoporosis.
In this sense, the egg contains a large amount of high quality protein and essential amino acids for the recovery, repair and increase of muscle mass. This food is a source of all the necessary amino acids, so that the body synthesizes the fundamental proteins in the construction of tissues.
To highlight: The choline contained in the egg favors the correct functioning of the nervous system and muscles.
6. Increases physical energy
The egg is a food that brings many benefits to your body. It provides B complex vitamins, such as pantothenic acid , healthy fatty acids, high-quality proteins, vitamins and minerals that are involved in energy metabolism.
Note : It is a very suitable food for athletes with a high and demanding energy expenditure, since it protects healthy cells from oxidative stress. (10)
7. Promotes pregnancy
The consumption of eggs is recommended for healthy people or who are in special diets. In the case of pregnant women, this food provides folic acid , an important micronutrient whose function is to help in the formation of red blood cells along with iron.
However, the most important function of vitamin B9 during pregnancy is to prevent the appearance of fetal malformations related to the neural tube in the fetus.
Important: A study indicates the nutrients that are essential during the gestation stage, showing that the egg can provide almost all of them. (eleven)
8. Helps control body weight
Due to the low caloric content, saturated fat and the combination of fatty acids, vitamins, minerals and proteins, eggs are widely recommended to control body weight.
These nutrients form the basis of a healthy diet and the construction of a healthy lifestyle.
You should know: Experts indicate that eating eggs guarantees a healthy source of micronutrients and macronutrients necessary for the different metabolic reactions and organic functions of people.
Egg properties
The benefits of this fabulous food come from its chemical and nutritional composition. Therefore, below we detail the main nutritional properties of the egg:
1. Vitamins
Eggs contain: vitamin A, E and K ; B complex contains: thiamine, riboflavin, niacin, vitamin B6, vitamin B9, vitamin B12, vitamin B5, choline and betaine. With a greater presence is riboflavin with 1.9 mg per 136-gram serving.
2. Minerals
In relation to minerals and trace elements it contains: selenium, calcium, magnesium , phosphorus, potassium , iron, zinc, copper, manganese, with selenium standing out with a greater presence with 41.9 mcg per 136-gram serving.
3. Other compounds
This valuable food also contains polyunsaturated fatty acids, highlighting the monounsaturated ones with the presence of omega 3 and omega 6 and little saturated fat content. It also supplies a significant amount of high-quality protein and water. (12)
How many times can you eat eggs a week?
According to the recommendation of nutrition experts, egg is one of the foods that contains many important and necessary nutrients. Because of this, a healthy person can consume the amount of one egg a day and in people with obesity problems , 3 to four times a week , one unit a day .
Note: It is an ally in the manufacture of a healthy diet, since it is low in calories and rich in healthy fats .
And without a doubt, the egg must be eaten cooked , since this prevents the risk of contracting salmonella and according to the specialized literature, when eggs are eaten raw , the absorption of their nutrients decreases by almost 50% , compared to eggs. cooked where they preserve up to 80% of them.
Key Findings
- Eggs provide high-quality protein , essential for muscles and tissues.
- Eggs have a low saturated fat content and their polyunsaturated fatty acid content stands out.
- Eating eggs favors the functions of the heart, brain, muscles and the skeletal system.
- Eggs are one of the most nutritious and widely available foods for the population.
- Eggs should be eaten cooked to take advantage of most of their nutritional benefits.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.