Egg nutrition information
The egg has been throughout history one of the foods most consumed by humans. Its consumption began with the breeding of the first farm birds in some areas of India and Southeast Asia around the year 3,000 BC.
In the middle of Roman times it also became a very precious food as it was used in many snacks and in the Middle Ages it even became one of the best exchanges when exchanging any merchandise. Its repercussion in this epoch was such, that even many painters like Leonardo Da Vinci, used the yolk of egg to paint their works.
At present, and due to the great demand that exists, egg production has grown exponentially thanks to the advancement of technology and the implantation of artificial light in the staves. In fact, it has even succeeded in genetically modifying the hens with the sole objective that they are much more productive in the long term.
- The egg: benefits and properties of a nutritious food
What are the main nutrients of the egg?
Now that we have learned a little about the history of the egg, we will now delve into its main nutrients so that everything is much clearer and at the same time dissolve some myths that exist around this food.
Rich in high quality proteins
The egg white has a composition of 88% exclusively of proteins, while 50% of the yolk is made of water along with other proteins and lipids. Both nutrients provide us with all those essential amino acids, a correct functioning of our entire metabolism and an optimal distribution of all the nutrients through the organism.
High content of unsaturated fats
It has been shown that the egg is also a food that has a high rate of unsaturated fats. Also, it should be noted that they contain lecithin, an organic compound with which it is possible to dissolve the fats that are produced in the veins and arteries, making it a great ally to combat overweight.
Provides vitamins A and D
We will continue this section to talk about the fact that the egg is also an inexhaustible source of vitamins A and D. The first one provides the carotenes necessary for a correct functioning of the heart, while at the same time it avoids all types of cancers such as mouth cancer, lung and stomach. For its part, vitamin D also strengthens our immune system, prevents osteoporosis and contributes to the formation and growth of bones.
- Egg white: benefits and properties for health
It contains a multitude of vitamins
The egg also provides all kinds of vitamins, among which are magnesium and potassium, two essential nutrients for a correct functioning of the brain and saying goodbye to stress and anxiety. It is also rich in phosphorus, iron, sodium and zinc, essential minerals for optimal development of our muscles and bones.
Nutritional composition of the eggs
- Calories: a small egg provides 69 calories.
- Proteins: 7.7 g.
- Fat: 6.66 g.
- Water: 44.8 g.
- Cholesterol: 245 mg.
- Vitamin A: 136 mg.
- Vitamin E: 1.2 mg.
- Phosphorus: 128.9 mg.
- Iron: 1.2 mg.
- Magnesium: 7.3 mg.
- Sodium: 85 mg.
- Zinc: 1.3 mg
Aspects to take into account when consuming eggs
Once known in depth the nutritional values of the egg, we will proceed to close this article to tell you some of the aspects to take into account about this food:
- Avoid taking raw. Because the eggs come directly from a bird like the chicken, it is normal that it contains all kinds of bacteria inside. Therefore, we should avoid taking it raw to avoid contracting salmonellosis.
- An egg a day is not bad for your health. We have always had the preconceived idea that a massive ingestion of eggs can be dangerous for blood cholesterol levels. But this is not quite so. If we take it poached or poached without frying it, we can benefit from its high protein and vitamin content without real risks to our health.