The egg is a basic ingredient of food. Is high in nutrients such as protein, vitamins, minerals and essential amino acids, which are those that the body does not make our alone and therefore must be supplied in the diet.
Two medium eggs (about 100 grams of edible portion) is considered a serving. Contributes 7% of daily calories needed and proteins of high biological value, ie, necessary and easily assimilated by the body.
The egg contains carbohydrates, which provides energy derived from lipids, mainly monounsaturated and polyunsaturated fatty acids (which is beneficial for cardiovascular health). The egg also contains antioxidants (selenium, vitamin E, carotenoids) folic acid and choline, necessary for the proper functioning of the body.
A single egg provides eighty calories, contains protein, choline, iron and zinc, most of these nutrients are in the yolk.
The protein in the egg are of excellent quality, these provide the amino acids that our body requires. A single egg provides approximately six grams of protein, among the most important functions of proteins can find that helps in the formation of muscle tissue, It is an essential component of all cells are vital part of the immune system, blood transport substances and they are part of certain enzymes, hormones and neurotransmitters.
In the yolk also present two nutrients called lutein and zeaxanthin belong to the family of carotenoids are antioxidants that help prevent visual injury relating to age, such as macular degeneration.
Egg consumption in pregnant or breastfeeding women is very important, since by its choline content benefits the fetus in the developing nervous system and helps prevent birth defects.
If you have high cholesterol, you’ve probably heard that you should not eat eggs. Before removing this food from your diet, research and consult your doctor. The cholesterol is high due to many factors that vary from person to person.
Probably you eat at breakfast, you like in an omelet, boiled, scrambled, fried, with ham, with onions, tomato, and cheese. Until you’ve invented about your style. However, it is also likely that for some time now have heard rumors that eating eggs is not good for heart health because they increase bad cholesterol and your arteries this cover.
Interested to know the truth about eggs and if it is true that they are bad for your heart? Read on. The egg is a very nutritious food and may be part of a healthy diet.
- Contains all essential amino acids for humans.
- It contains vitamins (especially vitamin B12, pantothenic acid, biotin, Vitamin D, A, B2 and niacin) and minerals (phosphorus, zinc, selenium).
- It is relatively low in calories (there are 156 calories in a whole egg).
- The egg also contains fat, which is approximately equivalent to 213 mg. cholesterol. Hence it has been linked to eggs with increasing levels of bad cholesterol and cardiovascular disease .
Egg and Cholesterol:
True, eggs are high in cholesterol compared with that of foods such as liver and duck. However, not all cholesterol you eat directly affects the levels of cholesterol in your blood. In most cases, only a small fraction of cholesterol in foods that go directly to the blood. That is, not the fact that you eat an egg for breakfast, the next time you check your cholesterol levels will be higher.
If you want to reduce cholesterol keep in mind that saturated fats and trans fats can most affect your cholesterol levels. Another thing to consider is that each person processed differently cholesterol. This means that the ability of the cholesterol in your diet increase cholesterol in your blood, your body depends.
So to decide if you should restrict your intake of eggs to avoid increasing your levels of cholesterol in the blood, see your doctor first. Some tips that can serve as a guide are:
- Consider the limit daily cholesterol intake for a healthy person (ie who do not have high cholesterol) should be less than 300 mg. daily.
- If you have cardiovascular disease, diabetes or high cholesterol, you should limit your daily intake of cholesterol to less than 200 mg. daily.
Given that the egg has over 213 mg. cholesterol if you have high cholesterol and want to eat eggs, you can eat only the white, as it is in the yolk is where all the cholesterol egg. But if one day you hold the desire to leave the yolk aside, you should limit your consumption of other sources of cholesterol for the day: this includes meat and dairy fat, you can consume skim milk, preferably (or minimum, low in fat).
If you like the egg one day may be acceptable if you combine restricting the intake of saturated fats and trans fats in your other foods.
Remember that the key to lower cholesterol levels is to eat a balanced diet, exercising and taking medication if your doctor recommends it.