Fried or boiled eggs are one of the most favorite dishes for breakfast or dinner, and they are also loved by bachelors. Manufacturers supply the population with billions of eggs each year.
The popularity of eggs is due not only to the simple and different ways to prepare them but also to their useful properties, which we will tell you about in today’s article. You will also learn whether eggs can be harmful.
Composition of chicken eggs
Chicken eggs include protein as well as 8 amino acids. They also contain:
– vitamins A, E, D;
– B vitamins;
– folic acid;
– iron, iodine;
– biotin, lutein, selenium and phosphorus.
Eggs contain cholesterol. There are many legends and opinions about this substance. We will try to find the truth and understand what it is.
What is cholesterol?
According to scientists, cholesterol is a waxy and fat-like substance present in the living cells of the body. It ensures its normal functioning: it takes part in the synthesis of hormones and in the digestive system. Cholesterol is distributed throughout the body in small doses, which are called lipoproteins. They are divided into 2 groups: low-density and high-density.
Low-density lipoproteins are harmful because their increased amount can cause plaques in important arteries. As a result, people can have impaired blood circulation, which can lead to heart and vascular disease. The second group of lipoproteins (high density) is good because it is well soluble in water and can remove cholesterol from the vascular wall and from the body, which prevents the development of atherosclerosis.
Cholesterol itself is not a threat until it accumulates in large quantities in the body. If you eat foods rich in cholesterol, your body will reduce its own cholesterol production.
Diet and lifestyle affect the concentration and type of cholesterol in the body. It can build up if you eat chicken eggs regularly and a lot. Therefore, the harm of chicken eggs may lie in their excessive consumption.
Cholesterol intake rate and its amount in one egg
According to studies, it is recommended to consume only 300 milligrams of cholesterol daily. One egg contains 165 milligrams of the substance, so a couple of eggs exceeds the daily norm of consumption.
After another study, scientists concluded that eggs have only a small effect on cholesterol levels compared with trans fats (margarine, refined vegetable oils, pastries and confectionary sweets, chocolate, crackers, chips, French fries, etc.) and saturated fats (butter, country sour cream, cream, beef, pork, lamb, etc.).
The benefits of chicken egg
Eggs are good for the body, because they contain amino acids and proteins (5.53 g of protein in one egg). Thanks to these components, the product is nutritious and quickly satiates.
Amino acids are considered an important building material in the body. They also contribute to many biological processes in the human body, particularly satiating energy and improve metabolism.
Muscle growth and chicken eggs
Consumption of eggs promotes the production of testosterone, which is needed to build muscle mass. Also, the product effectively replenishes the energy reserve of the body. For these reasons, many bodybuilders include eggs in their diet. In order for the product to promote muscle growth, you need to eat both whites and yolks.
How to choose the right eggs
In stores you can meet their great variety: different colors, sizes, packages, brands. However, it is important to be guided not by these criteria. The best eggs are those on which there is a label “Omega-3”. This means that the chickens were fed a diet containing fish oil, algae or flaxseed. This important ingredient is not produced in the body and can only come in with food.
Natural eggs are more expensive than most factory eggs. They smell nice and the yolks have a dark orange color. Factory eggs have lighter yolks, most often bright yellow. The major difference is in the product’s composition. Homemade eggs contain more useful and nutrients.
Which chickens have better eggs?
Many people wonder which hens have healthier eggs: those kept on the range or those that are in cages.
According to experts, the eggs of chickens that swing around the farm in the fresh air are more useful. Such products may be labeled as “cage-free” or “free-range”. There is also a third labeling option: “out of cage. This is a marketing ploy of sorts, meaning that chickens are kept in small and confined places, allowing them to move around a bit.
Eggs that are laid by free-range hens taste better.
What kind of egg dishes are healthy?
Not only the way of cooking eggs is important but also their combination with other products. Fried eggs in sunflower oil with greasy bacon are heavy and harmful to the body. Such a dish will contribute to the growth of cholesterol. Cooked eggs are more helpful. You can add olive oil to the cooked egg. Such a duo will be good, as olive oil contains antioxidants and healthy fats.
For the protein from a chicken egg to be well absorbed, it should be eaten either alone or with non-starchy vegetables (cucumbers, Peking, Brussels, white cabbage, zucchini, lettuce, arugula, bell peppers).
If dosed with good chicken eggs, you can not fear the increase in cholesterol. Such a product will saturate the body with useful substances no worse than a vegetable salad.