Complete dietary food eggs, the nutrients they contain
Eggs can be used in a variety of dishes, due to their high nutritional value. they are also called a full-fledged dietary diet and have been eaten as a nutritious and tonic food since ancient times. In this article. we will present the main points of eating nutrition and nutrition contained in eggs.
Why are eggs called full dietary food?
Eggs are a great source of healthy fats and proteins. as well as vitamins A and B, calcium, sodium, potassium, and other minerals.
It is called a complete nutritional diet because it contains all the nutrients other than vitamin C and dietary fiber the nutrients needed to build the body.
Proteins are made up of amino acids. but nine of these amino acids are essential amino acids that cannot be produced in the body and must be ingested from food.
The nutritional value of protein is determined by the content of this essential amino acid. Eggs contain all the essential amino acids and are a source of high. quality protein with high efficiency of use in the body.
Nutrition contained in eggs
The nutrients contained in eggs also vary depending on the yolk and egg white.
Egg yolk is rich in fat, vitamin A, vitamin D, iron, zinc, etc., and egg white is rich in potassium and sodium.
Raw chicken eggs (per 100 g edible portion
- Energy… 142 calories.
- Protein… 12.2 g,
- Fats… 10.2 g,
- Carbohydrates… 0.4 g,
- Sodium… 140 mg.
- Potassium… 130 mg,
- Calcium… 46 mg,
- Magnesium… 10 mg,
- Phosphorus… 170 mg,
- Iron… 1.5 mg.
- Vitamin A (the active equivalent of retinol)... 210 micrograms.
- Vitamin D… 3.8 micrograms,
- Vitamin B1 … 0.06 mg,
- Vitamin B2… 0.37 mg.
- Vitamin C… 0 mg.
High-quality protein
One egg (50 g) contains 6.1 g of protein.
Protein is an essential nutrient for building the body. Like muscles, bones, skin, and internal organs.
Lecithin
Lecithin, which is abundant in egg yolks. Is a kind of phospholipid and a component that forms the cell membrane.
It prevents fats and cholesterol from sticking to the vascular wall. And is said to be effective in preventing atherosclerosis.
Lutein;
Lutein in egg yolk is a type of carotenoid found in the macular of the retina of the eye.
It has excellent antioxidant properties. And is said to help prevent and improve eye diseases.
Choline
Choline is the component that makes lecithin and acetylcholine. Which are the components that make cell membranes and nerve tissue in the body.
Choline is said to have an effect on enhancing liver function, lowering blood pressure, and improving memory.
It is also said that deficiency can cause lifestyle-related diseases such as atherosclerosis.
Vitamin B2
Vitamin B2 is an essential vitamin for converting fat into energy.
By helping fat to form new cells. you can keep your skin and mucous membranes healthy.
It also has the function of eliminating lipid peroxidation. Which is formed from the oxidation of fats in the body and is said to be effective in preventing lifestyle-related diseases.
Is high cholesterol in eggs?
One egg (50 g) contains 185 mg of cholesterol
In addition to taking cholesterol from food. Cholesterol is also synthesized in the body, and when the intake from the diet increases., the amount of synthesis is reduced.
Therefore, it is said that healthy people do not need to worry too much about cholesterol intake.
However, it is not good to eat a lot of any food, so it is recommended to eat 1-2 eggs a day and eat a good balance of different ingredients.
Does the nutritional value change depending on the color of the yolk and the color of the shell
The color of the yolk varies from egg to egg, such as yellow or dark orange.
People tend to think that the darker the color. The tastier it is, but it seems that there is no difference in taste or nutritional value due to the difference in the color of the yolk.
The difference in the color of the egg yolk is due to the difference in the food that chickens eat, and the color is said to darken when eating food that contains red dyes such as paprika.
In addition, according to the color of the shell. it is divided into a "white ball" and a red ball, but both of them do not differ in nutritional value.
The color of the shell varies depending on the type of chicken. White-feathered chickens lay eggs with a white shell. And brown-feathered chickens lay eggs with brown shells.
What is the purpose of good nutrition for eggs
Supplement nutritional deficiencies in eggs
Eggs are a nutritious food that contains a variety of nutrients but lacks vitamin C and fiber.
Eating foods that contain missing nutrients improves nutritional balance.
Vitamin C is abundant in sweet peppers, rape blossoms, cauliflower, sweet potatoes, lemons, grapefruit, kiwi, strawberries, etc.
Dietary fiber is abundant in vegetables, mushrooms, legumes, seaweed, brown rice, etc.
It is recommended to add the missing ingredients to the eggs, such as broccoli and boiled egg salad, rape blossom, and boiled egg soup. Paprika and potatoes, Spanish omelet, seaweed, and fried wakame eggs.
Eat soft-boiled food
If you compare the nutritional value of raw and boiled eggs, then boiled eggs contain slightly fewer vitamins, but there is no significant difference.
Soft-boiled eggs are said to be the most effective way to get nutrients because they are excellent for digestion and absorption and reduce the loss of vitamins exposed to heating.
Hard-boiled eggs take a long time to digest, but soft-boiled eggs digest quickly, so they are also recommended as a dietary supplement when you are not feeling well.
Also, by heating the eggs, you can get biotin, a type of B vitamin, more efficiently.
The component avid contained in raw eggs inhibits the absorption of biotin.
Biotin is a nutrient that can be expected to have an effect on preventing skin aging and preventing gray hair. Avoid it stopping working when heated. so you can efficiently ingest biotin by eating it hot, such as boiled eggs or fried eggs.
Raw egg white contains a protein called albumin. Which can cause allergies, so if you are worried, it is recommended to warm it up.
Make the dish easy to swallow for the elderly.
Eggs, which are very nutritious and excellent for digestion and absorption, are foods that older people also like to actively eat.
However, for those who have become weaker in eating, it will be difficult to eat overcooked eggs, such as hard-boiled eggs.
Onset eggs, omelets, steamed rice bowls, eggs wrapped in the dash, dessert, etc., are dishes that are easy to eat even for those who have weakened their ability to eat.
Hard-boiled eggs are difficult to eat because they are not firm. so it will be easier to swallow them if you throw them with mayonnaise.
Egg storage method and shelf life
Save it as it is in the package
Eggshells may contain germs such as salmonella. so store them in a package so they don't stick to other foods.
Salmonella is less likely to grow at low temperatures. so it is recommended to store them in the refrigerator.
The round part of the eggshell has an air chamber containing air. so if you store it with the pointed side down, it will last longer.
The expiration date is the period during which it can be eaten raw
The shelf life indicated on the egg tray is an indicator of how long it can be eaten raw.
Therefore, you can take it without any problems even if it has slightly exceeded the expiration date. However, whether it can be eaten or not depends on the storage condition. so be sure to check if the eggs change color or have a rotten smell before eating.
There is also the possibility of food poisoning caused by salmonella, so avoid eating half-boiled foods that have passed their expiration date.
It is important to warm it up well before eating.